Day Sleepers: Block Sunlight With Shades

Light is the most important factor in determining when we feel awake and when we feel sleepy. Our bodies are biologically primed to be awake during the day and asleep at night. However, with the advent of artificial light, our sleep patterns are being disrupted. Light exposure at night suppresses melatonin production, changing our sleep patterns and causing us to have more disturbed sleep.

To combat this, many people are turning to sleep masks to block out light and improve their sleep quality. Sleep masks are an affordable way to create a pitch-black sleep environment, especially if you work night shifts or travel frequently. They are also a good option if you need to sleep during the day.

There are a variety of sleep masks available, from silky smooth masks to padded memory-foam masks, lightweight masks, and even masks with removable eye cups. Some masks are hand-wash only, while others are machine washable.

In addition to using sleep masks, you can improve your sleep hygiene by sticking to a consistent bedtime, limiting caffeine, large meals, and alcohol before bedtime, and exercising regularly during the day.

Light and its impact on sleep

Light is the most important external factor affecting sleep. While most people know that it's easier to sleep when it's dark, the link between light and sleep goes much deeper.

Circadian Rhythm

Light plays a central role in regulating our circadian rhythm, the body's internal clock that signals when to be alert and when to rest. Circadian rhythm is a 24-hour internal clock that coordinates a wide range of processes in the body, including sleep. This rhythm is controlled by a small part of the brain, known as the circadian pacemaker, which is powerfully influenced by light exposure.

When light enters the eye, it is sensed by a special group of cells on the retina, which sends this information to the brain. The brain then sends signals to the body to control various systems in accordance with the time of day.

Excess or poorly timed artificial light exposure can cause a person's circadian rhythm to become misaligned with the day-night schedule, throwing their sleep out of whack and inducing other concerning health impacts, including worsened metabolism, weight gain, and cardiovascular problems.

Melatonin

Melatonin is a hormone that is naturally produced by the body in response to darkness. Its production is closely tied to light exposure, as light slows or halts its production. Drowsiness increases with rising melatonin levels, which is one way this hormone facilitates sleep.

Sleep Cycles

Not all sleep has the same characteristics. In a normal sleep period, a person goes through four to six sleep cycles, each lasting from 70 to 120 minutes. These cycles are made up of both rapid eye movement (REM) and non-REM sleep.

Light exposure at night can hinder transitions between sleep cycles, reducing sleep quality. Too much light can cause repeated awakenings, interrupting the sleep cycle and reducing time spent in deeper, more restorative sleep stages.

Circadian Rhythm Disorders

Circadian rhythm sleep-wake disorders occur when a person's internal clock isn't functioning properly or becomes misaligned with their environment. Many of these disorders are tied to patterns of light exposure.

For example, jet lag arises after long-distance plane travel when the body's circadian rhythm becomes misaligned with the distinct day-night cycle of the arrival city's time zone. Addressing jet lag usually involves acclimating to the new time zone by getting daylight exposure at specific times and avoiding light at certain times to realign the circadian rhythm.

Shift work, which requires working into the evening or overnight, is another example of a circadian rhythm disorder. Shift workers typically have to sleep during the daytime, putting them at high risk of a misaligned circadian rhythm and the development of shift work disorder, which can cause insufficient sleep, excessive sleepiness, mood problems, and elevated risk of workplace accidents.

Impact of Artificial Light

In addition to natural daylight, humans are now exposed to a considerable amount of artificial light, especially in the evening hours when the circadian system is most sensitive to light-induced phase delays. Artificial light can delay the timing of the circadian clock and sleep.

Evening use of light-emitting devices such as smartphones, tablets, and laptops can interfere with sleep and the physiological processes involved, including melatonin secretion. Exposure to the light from these devices for several hours before sleep can increase sleep onset latency, reduce sleepiness, and delay the timing of the biological clock.

Improving Sleep

To improve sleep, it is recommended to make the bedroom as dark as possible. Blackout curtains can help block external light, fostering a darker environment. When preparing for bed, keep the lights dim, and use a small, low-power lamp to transition to bedtime and pitch darkness.

It is also important to reduce or eliminate technology in the bedroom. Screen time can keep the mind stimulated, delaying bedtime, while the light from electronic devices can disrupt circadian timing, melatonin production, and overall sleep. If removing technology from the bedroom is not possible, it is advisable to turn down the brightness of these devices, avoid using them before bedtime, and keep them silenced during the night.

Benefits of Darkness

Research indicates that it is best to sleep in pitch darkness for several reasons. Firstly, closing your eyes isn't enough; even low levels of ambient light during sleep can cause eye strain, resulting in soreness, tiredness, and discomfort in the eyes.

Secondly, keeping lights on during sleep appears to affect the circadian regulation of metabolism, increasing the risk of weight gain. In one study, women who slept with a light or TV on were more likely to gain 10 pounds or more over a five-year period, even after controlling for factors related to their diet and exercise habits.

Lastly, one observational study found an association between high levels of artificial light at night in people's homes and their risk of breast and prostate cancers. However, this study did not establish causation, and further research is needed to understand this correlation.

In summary, light exposure plays a crucial role in regulating sleep, and ensuring a dark environment can help improve sleep quality and overall health.

Sleep masks for blocking light

Sleep masks are a great way to block out light when you're trying to get some shut-eye during the day. They're also useful if your bedroom isn't as dark as it should be. Light exposure at night can suppress melatonin production, changing your sleep patterns and causing more frequent arousals.

Manta Sleep Mask

The Manta Sleep Mask promises 100% blackout and zero eye pressure. Its eye cups are made of soft Modal fabric and conform to your face without putting any pressure on your eyes. The head strap is made of breathable polycotton and polyester velour. The mask is infinitely adjustable, with detachable eye cups that provide a space of 5.2 cm. The strap is also fully adjustable with elastic bands. The mask is lightweight, portable, and machine washable.

Mzoo Sleep Mask

The Mzoo Sleep Mask has contoured, memory-foam eyecups that offer gentle compression, allowing your eyes to open and close. The mask is soft, structured, and contoured, and it stays on all night. It fully blocks out light and is adjustable, with a plastic slider to ensure a snug fit for all head sizes and shapes. However, one tester found that the mask applied too much pressure to their orbital bone and eye socket. It is hand-wash only and costs around $30.

Nidra Deep Rest Eye Mask

The Nidra Deep Rest Eye Mask is lightweight and roomy, resting gently on your face. It has deep, wide cups that sit on your eyes without applying any pressure. The mask has a wider nose-bridge shape that conforms to many nose types, and the adjustable strap secures a snug fit. It blocks out light well, but the material is not as soft as other masks, and the design is polarizing. It is hand-wash only.

Alaska Bear Natural Silk Sleep Mask

The Alaska Bear Natural Silk Sleep Mask has a flat design that fits almost any face, with a silk exterior that feels lovely against the skin. It has an adjustable buckle strap that rarely gets tangled in hair. The mask is comfortable, soft, and lightweight, and it stays on well. However, it may slip off during the night if the fit is too loose, and the strap may be too thin for some. It is hand-wash only.

Drowsy Silk Eye Masks

Drowsy Silk Eye Masks offer double-padded silk and total face coverage. They come in a variety of colors, including midnight blue, damask rose, black jade, lavender haze, and pistachio green.

Other Options

There are many other sleep masks available on Amazon, such as the YIVIEW Sleep Mask, the Gritin Blackout Sleep Eye Mask, and the ZGGCD 3D Sleep Mask. These masks are generally affordable, ranging from $4 to $20.

Other methods to block light

If you are looking for an alternative to a sleep mask, there are a few other methods to block out light when sleeping during the day.

Firstly, you could try wrapping a light towel or t-shirt around your head and eyes. This is a good option if you don't want to purchase a sleep mask, but be aware that it may not stay in place if you move around a lot in your sleep.

You could also try using blackout curtains to keep your room dark. This is a good option if you are sleeping in the same place every day and want a more permanent solution.

Another option is to remove electronic devices from your bedroom, as these can emit light. In addition, try to avoid caffeine later in the evening, and stick to a consistent bedtime to improve your overall sleep hygiene.

Finally, if you are sleeping in your car, you could try making your own DIY window covers using blackout fabric or cardboard. This will help to block out light and keep your car cool.

Sleep masks for skin

Sleep masks are a great way to cover shades when sleeping during the day. They can help you get better sleep and improve cognitive performance.

Benefits of Sleep Masks

• Block Out Light: Sleep masks are designed to block out light completely, ensuring that you get deep, uninterrupted sleep. Even a small amount of light can disrupt your REM and deep sleep, leading to post-sleep tiredness.
• Improve Sleep Quality: By blocking out light, sleep masks help regulate your body's natural sleep-wake cycles, leading to improved sleep quality and more restful sleep.
• Enhance Skin Health: Some sleep masks are designed with skincare benefits in mind. For example, the Yuzu Vitamin C Sleep Mask from Saturday Skin contains three times more Vitamin C than other citrus fruits, helping to protect the skin from daily stressors, enhance radiance, and improve dryness.
• Comfort and Breathability: Sleep masks like the Manta Sleep Mask are designed with comfort in mind, ensuring zero pressure on the eyes and maximum breathability. This makes them ideal for all sleep positions, including side and stomach sleepers.
• Portability and Convenience: Sleep masks are easy to pack and carry, making them perfect for travel, napping at your desk, or blocking out light during a long flight.

Types of Sleep Masks

Sleep masks come in a variety of materials, including silk, cotton, and satin. Some masks are also infused with skincare ingredients like Vitamin C, retinol, and niacinamide to provide additional skincare benefits.

When choosing a sleep mask, consider your specific needs and preferences. If you're primarily concerned with blocking out light, look for masks that offer 100% blackout capabilities. If skincare is your priority, opt for masks infused with ingredients that target your specific skin concerns, such as dryness, fine lines, or dullness.

Additionally, consider the adjustability and comfort of the mask. Look for masks with adjustable straps and infinitely adjustable eye cups to ensure a perfect, personalized fit. Soft, breathable fabrics like silk and cotton will also enhance your comfort during sleep.

How to Use a Sleep Mask

To get the most out of your sleep mask, follow these tips:

• Create a Sleep-Conducive Environment: In addition to using a sleep mask, create a dark, comfortable sleep environment. This includes reducing exposure to electronic devices before bed and using night-dimming modes on your devices.
• Consistent Use: For optimal results, use your sleep mask consistently, especially if you're using a skincare-infused sleep mask. This will help you see the full benefits of the mask's ingredients.
• Combine with a Skincare Routine: If you're using a skincare-focused sleep mask, combine it with a complementary skincare routine for enhanced results. For example, if your mask contains Vitamin C, look for serums or moisturizers with Vitamin C to boost its effects.

By incorporating a sleep mask into your daily routine, you can improve your sleep quality and enhance your skin's health and appearance.

Improving sleep hygiene

Light plays a crucial role in our sleep. Our body naturally responds to light levels during the day and at night. Sleep masks that cover the eyes help keep the light out when a person is falling asleep and prevent it from waking them before they are ready to get up for the day.

Use a Sleep Mask

Sleep masks can help a person fall asleep by blocking out light that would otherwise interfere with sleep. In the morning, sleep masks can also help block light that may wake a person up before they are sufficiently rested.

Keep the Room Dark and Cool

Use blackout curtains and remove electronic devices from the bedroom. During the day, get as much natural daylight as possible. In the evening, reduce your exposure to electronic devices and use the night-dimming modes on these devices.

Consistent Bedtime

Sticking to a consistent bedtime is an important aspect of sleep hygiene.

Limit Caffeine, Large Meals, and Alcohol Before Bedtime

Avoiding caffeine, large meals, and alcohol before bedtime can help improve sleep quality.

Exercise Regularly

Exercising regularly during the day can also help improve sleep.

Frequently asked questions