Light is one of the biggest disruptors of restful sleep, but thankfully, there’s a simple solution. Sleep masks help your body do what it was naturally designed to do: rest deeply in the dark. Whether you're dealing with streetlights, travel schedules, or a night owl partner, the right eye mask can block out distractions and signal to your brain that it’s time to unwind.
Here's how sleep masks work, what science says about their effectiveness, and how to find one that fits your bedtime routine.
How Sleep Masks Work
Our circadian rhythm is our internal biological clock, and it naturally regulates our sleep cycles. It signals to our bodies that darkness means it’s time to sleep and daylight means it’s time for wakefulness.
Unfortunately, real life rarely aligns with this perfect system.
For early sleepers, late risers or those whose partners always forget to turn the reading lamp off, you may find yourself wondering, “Do sleep masks work?”
Here’s how a sleep mask can help restore a peaceful slumber:
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When darkness falls, our bodies produce melatonin, a hormone that makes us feel tired.
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Sleep masks simulate darkness, allowing melatonin to flow naturally and without interruption.
With a sleep mask, you can drift into blissful sleep, no matter how much light is coming from the outside world.
Unlike blackout curtains that trap you in cave-like darkness, sleep masks let sunshine flood your room while you continue resting. So, when you’re ready to greet your day, you can simply remove your mask and bask in the morning (or early afternoon) light.
What Science Says: Are Sleep Masks Effective?
Research strongly supports the benefits of sleep masks.
One randomized trial examining 60 cardiac patients found significant improvements in sleep quality markers compared to the control group. The patients using masks experienced deeper rest and reported feeling more refreshed upon waking.
Another study focused on intensive care patients who typically struggled with frequent wakings due to the hospital environment. The participants were given masks and earplugs and asked to complete a questionnaire after using them, ranking their sleep quality from 0 - 100. Participants who used the sleep masks scored an average of 64.5 on sleep quality questionnaires compared to 47.3 for those without masks—a vast improvement for an environment full of potential sleep disruptions.
There are countless other studies that demonstrate how sleep masks improve overall sleep quality, but the research all points to one simple truth: Sleep masks work because they address our sensitivity to light. Blocking out even small amounts of light can lead to more restful sleep.
Key Benefits of Using a Sleep Mask
Sleep quality improves dramatically with consistent mask use. You’ll experience deeper sleep stages and fewer nightly disruptions. Plus, if you do wake during the night, you can easily drift peacefully back to sleep thanks to the uninterrupted darkness.
Your REM sleep will benefit as well. During this critical stage of sleep, your brain processes emotions and consolidates memories from the day (on top of giving you dreams about showing up to work in your pajamas). Without light interrupting your cycle, your mind can more easily complete these essential tasks undisturbed.
If you’re traveling, a sleep mask can also help you deal with:
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Daytime plane or train rides where bright light is inevitable
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Hotel rooms with thin curtains
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Time zone adjustments where your new daytime is your usual nighttime
How to Choose the Right Sleep Mask
Sleep masks come in all shapes, sizes and materials. From plush marshmallow-like fabric to smooth silk, there are a variety of options available, so you can find a sleep mask that’s just right for you.
When shopping, consider what benefits you’re looking for in a mask. Since you’re sleeping with it, the material caressing your face all night matters a great deal. Fortunately, sleep masks are most often made from soft materials.
They also come in a variety of shapes and weights that support various sleep needs. For example, a classic flat mask may be best for side or stomach sleepers to drift off comfortably. Meanwhile, a contoured design offers more space for eye movement or lash extensions.
Some masks also include these special features:
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Weighted inserts to provide gentle pressure against the eyes
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Cooling gel to soothe tired eyes and reduce puffiness, an excellent addition to any self-care routine
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Memory foam that seals out light completely and conforms to your face
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Adjustable straps to prevent slipping or headaches from tight bands
If you’re looking for an eye mask that promotes a cozy and luxurious sleep experience, try the Lavish Marshmallow Eye Mask. This mask wraps around your head to cover both your eyes and your ears, completely blocking out light and sound for truly serene and restful dreaming.
Shop Softies Lavish Marshmallow Eye Mask
Tips for Getting the Most Out of a Sleep Mask
To enhance your sleep experience even further, pair your mask with a relaxing bedtime routine. As you’re winding down for the night with a cup of warm tea or a new book, slip into your coziest pajamas and wear your sleep mask around your neck or on top of your head. This way, you can slip it on the moment you’re ready to drift off.
If you have trouble sleeping in general, add serene, spa-like touches to your wind-down routine, like aromatherapy, relaxing music or white noise.
Remember to clean your mask weekly using gentle soap and water, and allow it to air dry completely. Consider storing your mask in a silk or cotton bag during the day to protect it from dust and help maintain its quality longer.
The Softest Sleep Mask
A well-chosen sleep mask can be the secret to more restful nights and brighter mornings. By simulating total darkness, it helps your body follow its natural sleep rhythms—even when the world around you doesn’t.
For a truly serene experience, explore Softies’ Lavish Marshmallow Eye Mask—plush, gentle, and designed to help you drift into uninterrupted sleep. Pair it with ultra-soft pajamas for the ultimate in cozy, head-to-toe relaxation.
