Can A Sleep Mask Make All The Difference?
I’ve been wearing a sleep mask for years. Long before I started my business and certainly long before I started making them. I have always loved them, and I began to wonder, why?
What is it about an eye mask, a satin eye mask, to be specific, that I love so much?
Is it that the sleep mask gives me comfort? It feels so unbelievably good on my face and the coolness of it against my skin.
Is it the end of my nighttime beauty routine (you know…. taking off the makeup, the cold cream wiping my face, my eyes routine) and I’m ready to take care of myself and go to bed?
Is it that I have done everything in the world to take care of everybody else routine) and this is MY time?
I believe the simple truth is that the satin sleep mask gives me a feeling, a sense of security. I am in my safe place! I can FINALLY go to sleep and shut the world out!
But I wondered if there were any actual, truth-based reasons that I would feel this way and am I the only one to feel this way?
So, I did some research, a little digging into sleep masks and this is what I have found out.
Sleep or The Lack of Sleep is a Bigger Issue Then I Realized.
It turns out that there are many, many people who struggle every night, and some everyday with trying to sleep.
We spend one third of our lives sleeping or trying to get to sleep.
Artificial light or ambient light from our phones and electronic devices, even alarm clocks have a huge impact on our ability to fall asleep. Even the light from a streetlight outside your window can cause a disruption in sleep. Covering your eyes to block out light can help your brain tune out disruptions.
Not getting enough deep sleep may affect the release of important hormones, interfering with learning and memory.
Our bodies produce melatonin, which is a sleeping hormone, when we are in darkness. Eye masks can result in more REM sleep, and elevated melatonin levels.
REM sleep (Rapid Eye Movement) is often described as the most active stage of sleep, and it is the stage commonly associated with vivid dreaming and stimulates areas of the brain essential to learning.
WHAT ARE THE STAGES OF SLEEP? (1)
When you sleep, your brain goes through natural cycles of activity. There are four total stages of sleep, divided into two phases:
Non-REM sleep happens first and includes three stages. The last two stage of non-REM sleep is when you sleep deeply. It’s hard to wake up from this stage of sleep.
REM sleep happens about an hour to an hour and a half after falling asleep. REM sleep is when you tend to have vivid dreams.
As you sleep, your body cycles through non-REM and REM sleep. You usually start the sleep cycle with stage 1 of non-REM sleep. You pass through the other stages of non-REM sleep, followed by a short period of REM sleep. Then the cycle begins again at stage 1.
A full sleep cycle takes about 90 to 110 minutes. Your first REM period is short. As the night goes on, you’ll have longer REM sleep and less deep sleep.
(1) https://my.clevelandclinic.org/health/articles/12148-sleep-basics
BENEFITS FROM WEARING A SLEEP MASK.
Sleeping masks help ease restless sleeping, even helping those who suffer from insomnia and sleep anxiety.
Because of the constant darkness the mask provides, sleepers should experience a more consistent and restful sleep and improve the overall quality of your sleep. Additionally, the mere habit of wearing a sleep mask nightly could communicate to your body that when the mask goes on, it's time for sleep.
Eye masks help prevent dry eyes.
The smoothness of charmeuse satin can actually help prevent or dramatically slow down the signs of aging and wrinkles on your face because of less friction.
You can get a relaxed, calm feeling from the soothing, cool soft satin mask covering your eyes.
Eyelashes and eyebrows as well as the delicate skin around your eyes are protected.
Using a sleep mask is a much better alternative to taking sleeping pills and other medication.
A safe, calm environment is important for a good night’s rest, and blocking out light is a big part of that. Eye masks create that dark, quiet, secure space.
You will improve your ability to concentrate and focus as well as your short-term memory after a restful night’s sleep.
Wearing an Eye Mask While You Sleep Could Have Surprising Mental Benefits (2)
Here's a sleep hack to try if you want to wake up more mentally prepared for the day: wear an eye mask.
Blocking out ambient light while you're slumbering can improve alertness and memory the following day, according to a study involving 122 participants over two experiments.
The study authors, from institutions in the UK, Italy, and the US, say that this is further evidence of the link between light and sleep – and that controlling the former can help in managing the latter.
"Ambient light can influence sleep structure and timing," write the researchers in their published paper.
"We explored how wearing an eye mask to block light during overnight sleep impacts memory and alertness, changes that could benefit everyday tasks like studying or driving."
In the first experiment, 89 adults aged 18 to 35 were asked to wear an eye mask while sleeping for a week, before going without it, or wearing an eye mask with holes (to factor in any effects from the discomfort of wearing a mask) the week after.
Lab tests carried out on the last two days of each week showed that the participants performed better on a word-pair association task, which measures the ability to recall events and experiences, after having their eyes covered while sleeping. They also performed better on a test that measures reaction times.
For the second experiment, 33 adult volunteers aged 18 to 35 were equipped with eye masks, devices to measure the light intensity on waking, and a wearable headband to measure brain activity while they slept.
To get used to the conditions, the participants slept with an intact eye mask one night and an eye mask with holes for the second night. This was followed by two nights of sleep under the same conditions, only this time with added testing.
Again, a word-pair association task revealed wearing an eye mask helps with learning new information and forming fresh memories. In addition, data provided by the headband suggests there is an association between mask wearing and more slow-wave sleep time, known to be important when it comes to memory boosts.
"The benefit to memory was predicted by time spent in slow-wave sleep while wearing the mask," write the researchers.
"This suggests wearing an eye mask during sleep is an effective, economical, and non-invasive behavior that could benefit cognitive function and lead to measurable impacts on everyday life."
Based on questionnaires filled out by the volunteers across both experiments, the wearing of the eye mask didn't affect sleep timing or duration, so these factors are unlikely to have influenced the tests' results.
Study after study has shown how important sleep is to our overall wellbeing and health. It can help keep us trim, it affects emotional processing in the brain, and it even has an influence over our socializing patterns.
This study shows that an eye mask could well enhance the benefits of sleep. With so many of our daily tasks requiring alertness and higher memory performance, it may well be worth considering giving it a go in your own nightly routine.
"Given the current climate of life-hacking, sleep monitoring, and cognitive enhancers, our findings suggest the eye mask as a simple, economical, and noninvasive way to get more out of a night of sleep," write the researchers.
WHO Will BENEFIT THE MOST FROM USING AN EYE SLEEP MASK?
People who are restless and have trouble falling asleep or worse, people that wake up during the night and can’t get back to sleep.
Those who battle insomnia and sleep anxiety.
Individuals who work the night shift and are therefore forced to sleep during the day.
People who don’t have blackout curtains in their room.
For people who travel, especially for work, the eye sleep mask is an excellent solution when looking for some rest. It’s easy to throw the eye mask in your suitcase or carryon case.
The sleep mask is a way for your mind to feel as if you are in your familiar sleep environment, even if you are in a hotel or sleeping in a new location like when visiting family.
Individuals who struggle with migraines because they are typically more sensitive to light.
College students who are surrounded by distractions in a dorm room, especially when sharing a room with a roommate.
Patients who must stay overnight in a hospital.
Elderly people who live in nursing homes.
A Few Helpful Tips for A Great Night’s Sleep
Avoid excessive alcohol use and refrain from caffeine later in the evening,
Be careful of spending too much time on phones, iPads, and computers too close to bedtime. This can get your mind racing at a time you need to calm your mind down.
Try to stick with the same bedtime routine every night.
You need a comfortable bedroom environment. A cool dark room, combined with a sleep mask, a supportive bed and relaxing pillow is recommended for your best night’s sleep.
Reduce nicotine use before bed because it’s a stimulant.
Limit your nap time to 20 minutes.
Music always soothes. Listen to some soft, calming music just before getting under the covers.
When you get under the covers maybe whisper a little prayer of gratitude that you made it through your hectic day.
THE BOTTOM LINE IS…..
Wearing a sleep mask can in fact make a huge difference in your ability to fall asleep, stay asleep and most importantly, positively impact the quality of your sleep!
And as we found out, Sleep plays one of the most important roles in every aspect of our life!
Start wearing an eye mask tonight and start enjoying your most restful, comfortable sleep, every night, for your life’s journey!