Do sleep masks work? What they help with, and how to pick one

Sleep masks look simple. A soft band over your eyes, and that is it. But keeping your eyes in the dark can make a real difference to how well you sleep. Here is what a mask can do, what the studies found, and how to pick one you will actually keep wearing.

How does light affect your sleep?

Your body makes a hormone called melatonin when it gets dark. It helps you feel sleepy and stay asleep. Light, even a little through your eyelids, tells your brain it is daytime and slows that down.

That is why a streetlight through the curtains, a phone lighting up, or the sun at 5am in summer can pull you out of sleep, or make it lighter than it should be.

Do sleep masks really work?

Here is what research has found so far:

• Better memory and alertnessIn a 2022 study, young adults who wore an eye mask at night did better on memory tests the next day and felt more alert, compared with a mask that let light in (Sleep journal).
• Better sleep in a bright, noisy roomIn a 2010 study, healthy volunteers slept in a room with recorded hospital noise and light. Those who wore earplugs and an eye mask slept better and had higher melatonin levels (Critical Care).

Studies like these are small, and a mask is not a cure for sleep problems. But blocking light is one of the simplest things you can do for better rest.

Earplugs handle the noise. A mask handles the light. Together they cover both

Who do sleep masks help most?

• Light sleepersIf small things wake you, light is often one of them. See light sleeper tips.
• Early risers by accidentIf the summer sun wakes you hours before your alarm.
• CouplesIf one of you reads or scrolls in bed while the other wants to sleep.
• Night shift workersSleeping in daylight is much easier in the dark. Read how to sleep during the day.
• TravellersPlanes, trains and hotel rooms are rarely dark. See how to sleep on a plane.

How do I choose a good sleep mask?

• No gaps at the noseLight sneaks in where the mask meets your nose and cheeks. A wide, curved band helps.
• Soft on your eyesIt should rest on your face, not press on your eyelids.
• A strap that adjustsSnug enough to stay on when you turn over, loose enough to forget it is there.
• A smooth fabricSilk feels smooth and cool, and many people find it gentle on their face. Pick the one you like wearing.
• Easy to cleanYou wear it every night, so you will want to wash it.

Are there any downsides to sleep masks?

A mask can feel strange for the first night or two. Some people find it a little warm. If it presses on your eyes, loosen the strap. And keep it clean: hand wash it in cool water with a gentle soap, press out the water with a towel, and let it dry flat.

Questions people ask

Is it OK to sleep with a mask every night?

For most people, yes. Keep it clean and make sure it does not press on your eyes. If your eyes feel sore or irritated, stop and ask a doctor.

Can you wear a sleep mask with earplugs?

Yes. A mask with a strap that sits above your ears works with earplugs. Earplugs deal with noise and the mask deals with light.

Silk or cotton: which sleep mask is better?

Both can work. Silk feels smooth and cool, and many people find it softer on their face. Cotton is fine too. The best mask is the one that blocks light and that you like wearing.

Do sleep masks help you sleep longer?

They can, if light is what wakes you, like the early sun in summer. If noise wakes you, add earplugs too.

Buy any Vespré earplugs and the silk mask is $14.95 instead of $19.95.