Sleep · Brain health technique
Sleep mask
Evidence grade: Context Dependent
A comfortable eye covering that blocks ambient light to maintain darkness during sleep, especially useful for shift workers, frequent travelers, or light-polluted environments.
- Practice
- Sleep
- Principle
- Restoration
- Tactic
- Calm And Comfortable Environment
- Health domains
- hormonal
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Sleep mask
Choose a soft, breathable mask that fits snugly without pressure on eyes. Use nightly especially if the bedroom cannot be fully darkened. Clean regularly to prevent irritation. Combine with morning bright-light exposure to reinforce day–night contrast.
The evidence behind Sleep mask
Blocking light supports melatonin secretion and stable circadian rhythm. Controlled studies show that sleep masks improve REM latency, heart rate variability, and morning alertness, even in healthy sleepers. Mechanistically, darkness enhances pineal signaling and glymphatic efficiency. Evidence is consistent and noninvasive with minimal downside.
More Sleep techniques
Take control of your brain health
BetterBrain gives you a personalized protocol of techniques like these, backed by science and tailored to you.