Why You Should Wear an Eye Mask to Sleep
- James Smurthwaite
- May 4
- 6 min read
Sleep masks—or eye masks—are one of the simplest, most underrated tools for improving sleep. Cheap, portable, and non-invasive, they may not look like much, but the science behind them is compelling. From supporting your natural melatonin cycle to enhancing sleep depth and quality, the humble eye mask might be the easiest sleep upgrade you’ll ever make.
In this blog, we break down why wearing an eye mask to sleep is worth considering, how it works, who benefits most, and what to look for when choosing one.
1. Eye Masks Help Your Brain Produce More Melatonin
Melatonin is the hormone that regulates your sleep-wake cycle, and it’s highly sensitive to light exposure. Even low levels of ambient light—from streetlamps, digital clocks, or hallway lighting—can suppress melatonin production and disrupt sleep quality.
Studies show that patients wearing eye masks during sleep have higher overnight melatonin levels, improved REM sleep, and better morning alertness.
Blocking out light signals to your brain that it’s time to rest—essential for falling asleep and staying asleep deeply.
2. They Improve Sleep Quality—Even in Healthy Adults
You don’t need to suffer from insomnia to benefit. One study found that using an eye mask and earplugs improved sleep architecture in healthy adults, including increases in slow-wave (deep) sleep and REM sleep—both essential for memory consolidation and immune function.
This makes sleep masks a great choice for:
Light-sensitive sleepers
People who wake easily
Anyone wanting to maximise sleep efficiency
3. Eye Masks Combat Artificial Light Pollution
The average adult is exposed to 10–100x more light at night than our ancestors. From phones and tablets to LED streetlights and motion-activated security lamps, artificial lighting can delay your body’s natural wind-down process.
Wearing an eye mask creates a true blackout effect, signalling to your brain that it's safe to enter deep rest. Unlike blackout curtains, it travels with you—making it especially useful in hotels, shared flats, or city settings.
4. They Can Help You Fall Asleep Faster
Struggling to fall asleep? A simple eye mask might help.
By reducing visual stimulation and blocking out light, an eye mask creates a calming sensory environment that supports quicker sleep onset. This is especially helpful for those experiencing night-time anxiety or difficulty winding down.
Eye masks can also be a cue for the brain—much like brushing your teeth or turning off your phone—that it's time to switch off.
According to Shelby Harris, PsyD, a board-certified sleep psychologist and director of sleep health at Sleepopolis:
“Studies have shown that using a sleep mask can help you fall asleep faster and stay asleep longer, making it a great option for anyone struggling with light pollution or restless nights"
5. Travel-Friendly Sleep Aid
Whether you’re on a plane, coach, or in a bright hotel room, travel can wreck sleep patterns. Eye masks are compact, lightweight, and ideal for on-the-go sleep. They’re particularly useful when crossing time zones or dealing with jet lag, as they can help recalibrate your circadian rhythm by mimicking darkness.
Pairing a mask with noise-cancelling earbuds or white noise can transform even a loud travel environment into a sleep-conducive space.
6. Helps Shift Workers Maintain Sleep Rhythms
If you work night shifts or irregular hours, you’re likely sleeping when the sun is up—exactly when your brain is wired to be awake.
Eye masks help simulate nighttime conditions, giving shift workers a better chance of achieving restorative sleep during daylight hours. The NHS recommends creating a dark sleep environment as a key strategy for improving daytime sleep.
7. Beneficial for Migraine and Headache Sufferers
People prone to migraines or tension headaches often report light sensitivity during episodes. Wearing a soft, padded eye mask can offer comfort during these periods by reducing light exposure and soothing facial muscles.
Some masks are even infused with cooling gel or aromatherapy elements to further promote relaxation.
8. Eye Masks May Improve Dream Recall and REM Sleep
REM sleep is the stage where dreaming occurs, and it plays a critical role in memory processing and emotional regulation. Studies suggest that sleeping in darkness can lengthen REM periods, possibly enhancing dream recall and emotional resilience.
While more research is needed, many eye mask users report deeper, more vivid dreams and fewer overnight wakeups.
9. Affordable, Low-Risk, and Drug-Free
Compared to supplements or sleep medications, eye masks are non-pharmacological, meaning they carry no risk of dependency or side effects. They’re also inexpensive, widely available, and require no prescription or ongoing commitment.
This makes them ideal as a first-line intervention for anyone struggling with sleep—or simply looking to optimise it.
10. Bonus: Some People Find Eye Masks Comforting
The gentle pressure of an eye mask may stimulate the parasympathetic nervous system—your body’s “rest and digest” mode—leading to a calmer heart rate and lower stress.
For some, it replicates the comfort of a weighted blanket, offering a small but noticeable sense of security and routine at bedtime.
What to Look For in a Sleep Mask
If you're convinced to try one, here’s what matters:
Material: Choose breathable fabrics like cotton or silk to avoid overheating.
Fit: A contoured design or adjustable strap ensures it stays in place without putting pressure on your eyes.
Light-blocking ability: The darker, the better. Full blackout is ideal.
Added features: Some masks offer cooling inserts, built-in headphones, or aromatherapy.
Final Thoughts
Wearing an eye mask to sleep might feel small—but it offers big benefits. From hormone regulation and improved sleep quality to reducing night-time anxiety and shielding from unwanted light, this one simple tool can transform how you rest.
And unlike blackout curtains or white noise machines, it goes wherever you do.
Frequently Asked Questions About Sleep Masks
Do sleep masks really help with sleep?
Yes, numerous studies have shown that sleep masks can improve melatonin production, increase REM and deep sleep, and enhance overall sleep quality. They’re especially effective for blocking ambient light that can interfere with natural sleep rhythms.
Can a sleep mask help with insomnia?
While a sleep mask isn’t a cure for chronic insomnia, it can be a helpful non-pharmacological aid. By reducing light exposure and creating a calming sensory environment, it can support better sleep onset and continuity—particularly in those sensitive to light.
Is it safe to wear a sleep mask every night?
Yes, sleep masks are considered safe for nightly use. They are low-risk, drug-free, and unlikely to cause side effects when used properly. Choose a breathable fabric and ensure it doesn’t place pressure on your eyes or skin.
Do eye masks increase melatonin?
Yes. Melatonin, the hormone that signals sleep, is light-sensitive. Blocking out light with an eye mask helps the brain produce more melatonin naturally, supporting a healthier circadian rhythm.
Can wearing an eye mask help with anxiety at night?
For many people, yes. Eye masks help reduce sensory input and signal the brain that it’s time to wind down. The gentle pressure can also stimulate the parasympathetic nervous system, which may lower stress levels and promote calmness.
Are eye masks good for travel?
Absolutely. Eye masks are one of the most effective tools for maintaining sleep during travel. They block light in unfamiliar or bright environments and are compact enough for planes, coaches, and hotels.
Will an eye mask help with jet lag?
They can. By mimicking darkness, sleep masks help the body adapt to new time zones and reset its circadian rhythm, especially when combined with good sleep hygiene and scheduled exposure to daylight.
What type of sleep mask is best?
Look for masks made of breathable, soft materials (like silk or cotton), with a contoured or adjustable fit for comfort. Full blackout designs that block all light are ideal. Extras like cooling inserts or aromatherapy may be beneficial depending on personal preference.
Can sleep masks help with migraines or headaches?
Yes. For individuals with migraines or light sensitivity, eye masks can block triggering light and offer gentle pressure relief. Some masks are specifically designed for headache relief, featuring cooling gel or calming scents.
Do eye masks affect REM sleep or dreaming?
They may. Sleeping in darkness is linked with longer REM periods, the stage of sleep responsible for dreaming. Some users also report enhanced dream recall and more vivid dreams when wearing an eye mask.
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