Should you wear a mask while sleeping: Experts explain

By now, you know how important it is to get high-quality sleep every night. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep each night to stay healthy. But women may need more sobriety.

A survey shows that women spend 11 minutes more in bed than men. Maybe you’ve already taken steps to improve your sleep hygiene, including trying natural sleep aids (check) and establishing a consistent bedtime routine (double check). But are the eye patches you’re wearing comfortable? Or maybe the question is, do you need one?

A sleep psychologist explains the benefits of wearing a sleep mask and offers tips on how to wear one for a restful night’s sleep. Additionally, a dermatologist will explain what materials are best for your skin.

Can eye masks “really” improve your sleep?

Research and experts have shown that wearing a comfortable eye mask at night can take you from just-rested to optimal beauty sleep. Eye masks can come in handy in all sleeping arrangements. For example, if your bed partner is a night owl, they may stay awake reading a book or watching TV on mute when you try to switch off.

Even if they aren’t making noise, that light will keep you awake. That’s because the blue light from screens and even the dim light from bedside lamps inhibits the body’s ability to produce melatonin, or the hormone that helps manage sleep-wake cycles.

Shelby Harris, board-certified sleep psychologist and director of Sleep Wellness at Sleepopolis, says eye masks can also help you fall asleep by blocking out light, because darkness signals the pineal gland in your brain, which secretes Melatonin.

“Research shows that using a sleep mask can help you fall asleep faster and stay asleep longer, which could be a good option for those who struggle with light pollution or restless nights,” Dr. Harris said. Maybe after that. Your room is dark before you go to bed, but by 6 a.m. the sun is shining through your curtains or blinds. A sleep mask can save you from early morning wake-ups.

A sleep mask may even be more effective than listening to a white noise machine or just wearing earplugs. A meta-analysis of critically ill patients in intensive care units showed that among 11 different sleep interventions, wearing eye patches was the most effective strategy for improving sleep quality. Wearing an eye mask with earplugs was as effective at getting participants to fall asleep as it was at helping them stay asleep.

Eye masks don’t just help improve your sleep. They can also help you be more mindful in your daily life. According to research, people who wear sleep masks at night sleep better, are more alert, and have better memory the next day.

What should you pay attention to when using a sleeping mask?

When purchasing an eye mask, the most important thing to look for is the material it is made of. Why? You want to choose products that protect your skin.

“The skin of the eyelids is the thinnest and most fragile skin on the human body,” says Zaineb Makhzoumi, MD, MPH, a dermatologic surgeon at the University of Maryland Medical Center. Because your eyelids are so delicate, they can become irritated easily. And if you’re wearing a mask for at least seven hours a night, the mask’s material must be soothing and gentle enough to sit safely on your eyelids.

Dr. Mahzoumi recommends buying silk and cotton. “I love how lightweight, soft and breathable these two materials are. Silk and cotton are also less likely to pull on your eyelashes and brows.

We know what you’re thinking. Can eye masks hide bacteria? Silk has been shown to have antibacterial properties, so as long as you don’t wash your eye mask for several days in a row, you should be fine. Certain types of organic cotton can also protect against bacteria. If you are prone to acne or have sensitive skin, talk to your dermatologist beforehand to see if they have any recommendations.

If you have mature skin and want to avoid the sleep lines that inevitably appear after hours of pressing your face against a pillowcase, Dr. Makhzoumi recommends using a silk eye mask. “The material is smooth and does not wrinkle or crease easily, eliminating the chance of sleep lines forming.”

Finally, she says to avoid using scented sleeping masks. They may irritate delicate eyelids or cause inflammation.

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How to wear a sleeping mask

In addition to choosing a material that feels good against your skin, you also need to find an eye mask that fits well but isn’t too tight. “Wear and place it correctly [the eye mask] “Wear it over your eye and adjust the strap so it stays in place,” Dr. Harris says. “This will help block light effectively.”

Winter agrees on the adjustable note, adding that “the ability to tighten and relax is a must.” He recommends the brand Manta, which offers sleep masks with customizable eyecups that you can wear directly over your eyes . This option is helpful if you have wide or narrow eyes.