For Prachi V (name changed), a resident of Bangalore, sleep was fleeting. “I tried everything from drinking warm milk to avoiding screentime before going to bed,” she recalls. However, she regularly found herself tossing and turning through the night, unable to escape even the faintest glimmer of light. Around this time, she happened to use an eye mask, which proved extremely beneficial in resolving her bedtime woes.
“While not everyone likes using eye masks, they can be a game-changer for those struggling with environmental disturbances,” says Dr Suranjit Chatterjee, senior consultant, internal medicine, Indraprastha Apollo Hospital, Delhi.
Why should one use an eye mask while sleeping?
With screen time becoming a part of regular life, our eyes go through a lot of strain. From endless hours spent staring at computer monitors to late-night scrolling on our smartphones, our eyes rarely get the rest they deserve.
According to a study published in the journal Somnology: Sleep Research and Sleep Medicine (2019), constant exposure to artificial light may disrupt our circadian rhythms and lead to sleep-wake disorders. This is where an eye mask comes to the rescue. Wearing an eye mask not only helps to block out the light but also increases REM sleep and enriches one’s sleep quality and duration, say experts.
Initial struggles with the eye mask
“The eye mask did not work immediate miracles — it’s not like I fell asleep instantly once I started using it. But it did help me with blocking out the light. As my bed is right beside the window, some light from the streetlights outside would filter into my room and disturb my rest,” she recalls.
Once she started using an eye mask, it helped her combat the intrusion of these lights and allowed her to enjoy uninterrupted rest. “Gradually, I began falling asleep in 15-20 min,” she shares.
Benefits of wearing an eye mask for sleep
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Blocks ambient light
Prachi would often wake up earlier than she wanted because sunlight flooded the room. As a result, she remained tired and irritable throughout the day. Once she started using an eye mask, this problem was resolved. Dr Chatterjee explains that an eye mask is beneficial in obstructing light and helping one get enough rest, thereby creating a conducive sleeping environment even when there are disturbing factors in the surroundings.
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Impacts holistic health
Dr Rohan R Naick, consultant pulmonologist, SPARSH Hospital, Bangalore, says, “While wearing an eye mask may not directly address conditions like sleep apnea, it can contribute to better sleep, boosting the overall health of the individual.” Improved sleep quality has a myriad of benefits that include better cardiovascular health, increased energy levels, improved cognitive function, and reduced risk of neurocognitive health conditions. On the other hand, insufficient rest can disrupt the healing process, leading to dark circles and pale skin and acting as a catalyst for aging.
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Increases REM sleep
Although Dr Naick says there is little scientific evidence behind using an eye mask, several studies show that wearing an eye mask may increase REM (rapid eye movement) sleep. This is crucial for memory consolidation, emotional processing and cognitive abilities.
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Regulates the circadian rhythm
Beyond simply blocking light, eye masks play a crucial role in regulating the body’s internal clock, known as the circadian rhythm. Dr Naick explains, “An eye mask completely cuts off the visual stimuli, making the surroundings dark, thus helping the body clock realign.” This happens because, in response to darkness, the brain produces melatonin, a hormone that maintains the sleep-wake cycle.
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Promotes alertness after waking up
Wearing an eye mask isn’t a norm; it’s a personal choice, says Dr Chatterjee. He adds that people using such masks might feel less tired after a peaceful slumber.
According to a study published in Sleep (2023), people who sleep with an eye mask are more likely to be alert and absorb new information the next day. The study also shows that the longer you spend in deep sleep while wearing the mask, the greater the impact on cognitive functions and everyday life.
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Helps sleep better while traveling
While you can adjust their home environment to suit your bedtime requirements, traveling can make it difficult to get sufficient rest. Eye masks have a significant impact on your sleep when you are traveling as you can create a completely dark environment devoid of visual elements, says Dr Naick.
Takeaways
- Eye masks for sleep can be a game-changer for those struggling with environmental disturbances like ambient lights.
- Wearing an eye mask helps to block out the light, increases REM sleep, and enriches one’s sleep quality and duration.
- Although there is little scientific evidence on the benefits of an eye mask, several studies show that it may increase REM sleep and cognitive function.
