A glass of wine might help you fall asleep, but it won’t help you stay asleep. Prescription and over-the-counter sleeping pills have side effects. But what, if any, are the downsides of sleep masks? Can they give you zits? Squash your corneas overnight? And are there any benefits beyond longer, deeper sleep?
I asked sleep experts – plus a dermatologist and ophthalmologist – to answer these questions and more. (We also tested 32 sleep masks to find the very best. Here are our winning best overall sleep mask and best Bluetooth mask.)
***
How does light affect my sleep?
Light helps to keep you awake by interacting with your brain via special receptors in your eyes that signal the hypothalamus and pineal gland to suppress the hormone melatonin. “One function of melatonin is to regulate sleep timing, so light tends to delay sleep onset,” explains neurologist Chris Winter, a sleep specialist and the host of the Sleep Unplugged podcast. In other words, light tells your brain that it’s daytime.
Do even small amounts of light matter?
“Small amounts of light can still have a measurable effect,” says Winter. One small study by Korean researchers, for example, showed that overnight exposure to dim artificial light increased the frequency of arousal and the amount of shallow sleep. Accordingly, sleep experts say that the maximum amount of light that reaches special circadian rhythm – regulating cells in your eye should be a mere one lux overnight (compared to a minimum recommendation of 250 lux during the day). Translation: your bedroom should be as dark as possible. Kristin L Daley PhD, a licensed psychologist and fellow of the Society of Behavioral Sleep Medicine, suggests this test to gauge just how cave-like yours is: “Turn out the lights, give your eyes a few moments to adjust to the dark, and then reach out your hand,” she advises. “If you can still see it, your environment has too much light.”
What does the research say about sleep masks specifically?
Researchers have conducted a number of studies on sleep masks, 31 of which were included in a 2023 meta-analysis comparing 11 different interventions for improving sleep quality, including aromatherapy, listening to music, and guided imagery. The findings? The two most effective interventions were wearing an eye mask, and wearing earplugs plus an eye mask.
What do doctors say about sleep masks?
Most doctors take a “sleep masks can’t hurt, and they may well help” approach. The American Academy of Sleep Medicine, the professional association for sleep-medicine physicians, doesn’t officially endorse sleep masks for the general population, but they do advise sleeping in a dark environment – and sleep masks can help with that. Winter recommends them to patients, particularly if they have trouble controlling the amount of light in their bedroom, have to sleep on a plane, or work the nightshift. “I suggest people try sleeping in a mask for a week and see how they respond to it,” he says. “Masks can be a gamechanger.”
What is the most comfortable sleep mask material?
There’s no single comfiest material, but some are definitely more skin-friendly than others. “Think of masks like sheets for your face: breathability and friction matter,” says Mona Gohara, a clinical professor of dermatology at the Yale School of Medicine. “Silk is the overachiever here: it’s smooth and less absorbent – so it doesn’t steal your skincare – and it tends to be gentler on acne-prone or sensitive skin. Cotton is breathable and easy to clean, but it can be a little more absorbent and slightly rougher, which may matter if your skin is reactive.” And synthetics like polyester can trap heat and sweat, which can clog pores.
How often should I wash my sleep mask?
Think of your sleep mask as a mini pillowcase sitting directly on your T-zone, suggests Gohara. Accordingly, you should launder it at least as often as you wash your pillowcases in order to prevent rashes, acne and eye infections. Ideally, though, you’d wash it every two or three uses – and even more frequently if you have acne. If you sleep with an eye mask every night, you may want more than one mask in your rotation.
How can I avoid pimples while using a sleep mask?
If acne is a concern, start by choosing a mask made from a breathable fabric (see above), and launder it regularly (see above). Wash your face before bed, because “makeup or sunscreen under a mask is basically asking for clogged pores”, warns Gohara. And give your products a few minutes to absorb before you put on your sleep mask. Otherwise you’re occluding everything, “which is great for hydration but not always great for pores”, she says.
Can sleep masks help prevent wrinkles?
“There’s no strong evidence that sleep masks prevent wrinkles. They’re not a magic antiaging tool,” says Gohara. “What they can do is reduce friction and minimize sleep creases, especially if they’re made of smooth materials like silk. Less tugging on the skin overnight can, in theory, mean fewer temporary lines when you wake up, and possibly less repetitive folding over time. But true wrinkle prevention comes down to daily sunscreen, good skincare – like retinoids, if appropriate – and overall skin health. A sleep mask is more of a supporting character than the main event.”
Can sleep masks put too much pressure on your eyes?
“A standard flat eye mask resting gently on the eyelids does not typically place enough pressure on the eyes to cause harm,” says Kamat. “Contoured masks may feel more comfortable for some people because they reduce contact with the lids and lashes. But there’s no evidence that a properly fitted flat mask damages eyes.”
Which is better, Velcro or sliding adjusters?
There are pros and cons to each. Straps that fasten with Velcro tend to be wider and more padded, which some people prefer. With that said, Velcro can lose its stickiness over time. Sliding adjusters, meanwhile, allow for a more precise fit, and they’re totally silent. But straps with sliding adjusters are typically more narrow and therefore likelier to leave a dent in your hair and put slightly more pressure on the back of your head. TLDR? It’s really a matter of personal preference.
Is it OK to wear a sleep mask every night?
If you have longstanding sleep issues, a sleep mask – or white noise machine, earplugs, or any other sleep aid – could be considered a method of attempting to control sleep, which sometimes makes sleep issues worse, says Daley. But if you just can’t get your room dark enough – and you can keep your sleep mask clean – there’s no physical reason not to. In fact, even if you have an eye condition, “sleep masks are safe to wear nightly”, says Kamat.
Who shouldn’t wear sleep masks?
According to the American Academy of Pediatrics, a safe sleep environment for babies is one that’s free of soft items, which would include sleep masks. Young children – who typically can’t put on, adjust or remove a mask reliably, especially in the middle of the night – shouldn’t wear them. And older individuals with cognitive impairment or who are at risk of falling may also want to avoid sleep masks, says Winter.
* * *
Other pieces you might enjoy from the Filter, the Guardian’s guide to buying fewer, better things:
Explore the Filter