Sleep mask - how to choose, original options, how to make and use correctly?

What is it, what is the item for?

To protect the eyes from light penetration, sleep masks are used, which have different names. They are produced in the form of glasses and wide stripes. They can be with gel pads and polyurethane gasket. There are cosmetic pads that are hypoallergenic.

Depending on who needs the mask, the design is chosen. And the imagination of manufacturers here is limitless. They offer glasses like a panda or a bunny mask.

Many people don’t know why sleep masks are needed, other than to help you fall asleep. Some people buy them for role-playing games, just for beauty. But the purpose of their use is to better fall asleep in complete darkness, in transport during long flights. Night glasses help cope with the fear of the dark.

You can come across names for sleep blindfolds, like a mask or glasses, regardless of what such products are called, they serve to protect the eyes from sunlight and other light sources. To protect yourself from exposure to light during dreams, a mask is placed over your eyes. Textile glasses are required for different occasions; traditionally they are used in the following situations:

• when traveling on various types of transport, including while flying by plane;
• during daytime sleep;
• when there are no curtains in the room, or they are not of good density;
• one tenant wakes up early and is forced to turn on the light, preventing others from sleeping in the dark;
• The person sleeping next to you is used to reading or using gadgets before going to bed, the light from which can interfere with rest.

What it looks like, what it's called and how it works&

Now it’s clear that you can only get a full night’s sleep if there is absolute darkness around you. At night, a sleep hormone called melatonin is produced. He is responsible for:

• good spirits;
• readiness for active action;
• fun mood;
• strengthening the immune system.

Everything is individual, but starting from about 10 pm, the hormone is produced. It will not begin to synthesize as long as there is light nearby. A pattern suggests itself: the more a person sleeps at night, the more melatonin the body produces.

Light radiation has a destructive effect on the hormone. If the night light is on, your sleep will no longer be restful. Accordingly, a person will wake up broken and tired. Even if you lie down to rest during the daytime, you can get the opposite effect. Often such short naps during the day bring even greater fatigue.

The night mask is a bandage. In its shape it resembles glasses. The most important thing is the fabric. It should be dense, not transmitting light, and made of breathable material. Now you can find many variations and forms, from the simplest in price and shape and higher. There are masks that simultaneously have a cooling effect.

When making a sleep mask, synthetic fabrics and nylon are used. To fix the device on the face, there is an elastic band at the back connecting the ends of the mask. It is worth noting that these models are inexpensive, but do not do a very good job of blocking light. You need to pay attention to the quality of the fabric so that it does not transmit light.

Despite their relatively low cost, such masks have another drawback - a non-adjustable strap. This means that it is quite difficult to choose the right model: one will press and the other will subside.

The next category of masks is made from more elastic fabrics, and additional foam rubber is sewn into the eye area. They cost a little more, but do a much better job of keeping out light. In addition, you can open and close your eyes with this mask. The advantages of such models include their low weight.

Satin masks are breathable. They are more comfortable because they have adjustable Velcro or fasteners. Therefore, they are universal and suitable for faces of different sizes. In addition to being very convenient to use, they provide comfort and help you fall asleep faster. Some models provide protection against external sounds.

In shape and size, a sleep mask from different manufacturers can be one of the following modifications:

1. A goggle mask that resembles a fabric analogue of a regular sun protection accessory.
2. A headband mask that does not have a special cutout for the nose.
3. Children's sleep masks can be of both the first and second forms. They differ only in size and choice of colors and designs.

Which material to choose?

The mask (bandage) must be made only from suitable fabric . It is important that the selected material is pleasant specifically for the skin of your face (apply the fabric to your cheek to choose the appropriate option).

You can use different materials to make a mask.

Table. Fabrics from which it is better to choose a sleep mask.

Steps to create a simple sleep mask

Decide in advance on the material and decor of the product, and then proceed to the main thing - making a sleep mask with your own hands. You'll probably find the step-by-step instructions below helpful.

Purpose of a sleep mask

The human brain has an organ called the pineal gland, or pineal gland. It secretes several types of hormones, including melatonin. All of them are important for the body and perform different functions. We are currently interested in the first of these hormones - melatonin.

It was discovered in 1958 by Lerner, who found that the concentration of melatonin in the pineal gland and blood changes throughout the day. Moreover, its content increases significantly at night. During the day, on the contrary, there is a decrease in its volume. Moreover, the most melatonin is produced between midnight and five o'clock in the morning, with a maximum surge around two in the morning. Lerner also determined that in winter the concentration of this hormone in the blood is higher than in summer. This is due to the length of daylight hours.

Melatonin is produced through the synthesis of the amino acid tryptophan. There is a lot of it in legumes, oats, cheese, cottage cheese, sesame seeds and milk. But the production process occurs mainly at night. About 70% of melatonin is released at night.

Moreover, the darker the room in which a person sleeps, the more intense the hormone is synthesized. Excess light inhibits this process, and decreased light levels increase the concentration of the hormone.

There is another pattern. With age, the functionality of the pineal gland deteriorates. Because of this, a small amount of melanin enters the blood. Perhaps for this reason, older people sleep less than young people or children, while they often wake up and are often tormented by insomnia.

A properly selected sleep mask provides complete rest, during which vital processes occur in the body. If a person sleeps correctly, the following processes occur in the body:

• synthesis of hormones and regulation of hormonal levels;
• regeneration and renewal of skin cells;
• production of collagen, necessary for the health of joints and cartilage of the spine;
• processing daily information and relocating results to long-term memory;
• intensive removal of toxins from the body;
• establishing biochemical processes, enhancing brain activity, immune and nervous systems.

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These processes occur at night, as provided by nature, which in return requires conditions for proper sleep. One of them is complete darkness. It is in pitch darkness that the most sleep hormone, melatonin, is produced.

Even reflected and weak light hitting the pupil leads to the destruction of melatonin, which begins to be produced at night and is known as the sleep hormone. It also carries out other equally important functions.

The retinas of our eyes are designed in such a way that they can discern light through the eyelids. This is due to their purpose to protect the eyes from light rays. So, in the light, the formation of melatonin does not occur in the required quantities, and even low lighting can disrupt the production of its synthesis.

What is the importance of melatonin:

• adjusting sleep frequency;
• slows down the aging process;
• strengthens the immune system;
• promotes human adaptation when changing time zones;
• has an antioxidant effect.

Sleep glasses are made so that they do not allow light to pass through. The inner layer of the product is in contact with the eyes, so the fabric for it is natural, soft. It is sewn from cotton, linen, fine wool, and silk. Sometimes fabrics made from plants are used: nettle, hemp, bamboo.

Breathable materials with a loose structure are placed on top of the inner layer. They make the glasses pleasant to the touch and soft. The outer layer of the mask is needed for design. Therefore, mesh, artificial silk, and leather can be used here. The headband is decorated with embroidery and rhinestones.

The mask is secured to the eyes with an elastic band. This is the most convenient option. The length of the elastic can be shortened or lengthened to suit the shape of the head. The glasses are tied with ribbons or Velcro tape. The product is shaped like glasses and a headband. The first ones have a clearly defined shape with a pronounced bend on the bridge of the nose.

You can buy sleep masks or make them yourself

The sleep blindfold, or bob, has a gentle curve at the bottom and top. Resting its sides on the brow ridges and the back of the nose, it does not fit tightly to the eyes. For girls, a bob is more suitable than glasses. It will not interfere with blinking false eyelashes and spoil their structure.

Who needs a bandage

An eye mask for sleep is a must for people who cannot rest properly due to light pollution. It will help stabilize melatonin production and improve your appearance and physical condition.

You should purchase an accessory if sleep problems are caused by the following factors:

• working night shifts and needing to sleep during the day;
• high level of light pollution outside the window;
• a bed located opposite the window, into which the moon shines at night and the sun in the morning;
• the need to sleep in public transport (frequent business trips and travel);
• mismatch of biorhythms with a partner, for example, one can read or watch TV, and the second is time to rest.

A sleep mask will help solve all these problems. High-quality products do not transmit light at all, therefore they allow the pineal gland to fully produce melatonin. This means that in any circumstances, sleep remains strong, healthy and restorative, and its duration also increases.

What do experts think about masks?

Doctors specializing in the treatment of sleep problems believe that in some cases the bandage can replace sleeping pills. The bulk of the daily requirement of melatonin is produced at night. Light slows down this process and, as a result, the body produces less hormone than it should.

A lack of melatonin leads to problems falling asleep, psycho-emotional resistance to stressful situations decreases, chronic fatigue and lack of sleep are observed, and the body ages quickly.

An eye sleep mask helps create pitch darkness even during the day. As a result, there is no disruption in hormone production, a person can get a good night's sleep and feel refreshed in the morning.

The headband is an ideal option for people who work a lot at the computer. Darkness helps relieve fatigue accumulated during the day and relaxes the muscles of the organ of vision.

How to choose a sleep mask?

• Material. It is advisable to choose natural materials (silk, cotton). The color doesn't matter, you can choose it according to your taste preferences. Silk masks, among other things, have a very good effect on the condition of your skin around the eyes. But synthetic masks are a so-so option.
• Mask design. Appearance is also important, especially if you travel a lot, it becomes your indispensable accessory. But at the same time, be careful with handmade masks. Manufacturers, paying all attention only to creative design, forget about its original purpose. When purchasing a sleep mask, you should only contact trusted stores that specialize in this product. A sleep mask is, in general, a rather piquant accessory, which nevertheless carries a certain aesthetics and should be quite beautiful.
• "Filling". It is important that the material inside is natural and allows air to pass through well, and it must be dense enough not to allow light to pass through (for example, bamboo fiber. Masks also come with gel liners - such a liner, placed in the refrigerator for a few minutes, will have an additional relaxing effect In addition, such masks also help get rid of circles and bags under the eyes.
• It is very important that the sleep mask is correctly sized. The elastic band should be quite soft, it is important that it does not put pressure on your head. It is better if it is adjustable, because if the mask is uncomfortable for you, falling asleep in it will be quite problematic.
• The size of the mask must be selected individually. For some it is important to cover their eyes a little, for others they need larger sizes.
• A high-quality and comfortable sleep mask cannot be too cheap, but you shouldn’t overpay either. There are sleep masks from a variety of brands, from unknown ones to those that are very actively promoted: if you don’t want to overpay for a brand, then feel free to choose from unknown brands the one that uses natural materials in the manufacture of masks.
• Of course, it is best to choose a sleep mask offline, while having the opportunity to try it on. But still, you can also make a choice online.

As you can see, choosing a sleep mask is not that difficult. At the same time, after purchasing a sleep mask, your life will be divided into “before” and “after”, because never before has your sleep been so comfortable and peaceful!

Since a sleep mask in a pharmacy and other specialized sales points can have dozens of varieties, including those with therapeutic and cosmetological effects, it is not superfluous to understand the nuances of choice before purchasing:

1. Study the composition of the materials used.
2. Pay attention to the type of fastening. These can be one or two elastic bands, adjustable fasteners or simple ties at the back of the head. According to user reviews, the most comfortable are sleep masks with two elastic bands adjustable in length.
3. Evaluate the appearance and design of the accessory. If a unicorn sleep mask lifts the mood of its owner and does not interfere with sleep, then you can choose it or any other fancy shape and design.
4. Determine the need for additional functions. These can be: gel inserts, magnetic disks, tourmaline threads, nose rollers, 3D mask and smart mask with sensors.
5. A separate type is an anti-snoring sleep mask that connects to a special CPAP machine that controls the volume of air entering the lungs and eliminates the symptoms of snoring. The mask is not worn over the eyes, but over the mouth and nose.

We recommend reading: Poor sleep at night in an adult: what to do, causes and treatment

A sleep mask is a product, most often made of fabric, that fits tightly to the face, passes through both eyes and covers part of the bridge of the nose. It is attached behind the head with ribbons or elastic bands. The second option is preferable, as it is more comfortable.

The blindfold for sleeping can be equipped with adjustable straps, various decorations, and embroidery. However, the decor should not interfere with normal head rotation, so as not to disturb rest.

Manufacturers also offer models with special elastic bridges for the bridge of the nose; they are suitable for consumers for whom a sleep mask puts pressure on this particular part of the face. This accessory provides the best fit and complete protection from light. There are products with recesses for the eyes; they are suitable for those for whom the accessory prevents them from waking up normally in the morning; the recesses allow the eyelids to open normally.

Masks are made mainly from the following materials:

• silk;
• cotton;
• bamboo;
• knitwear

Smart sleep pads

A more advanced accessory is a smart sleep mask. In addition to the tissue component, special sensors and devices are built into it:

1. The smart device is able to read signals from brain activity and recognize the sleep phase in which a person is located.
2. As you fall asleep, it makes special sounds that help you relax and fall asleep deeply.
3. When you need to wake up, the device selects the so-called fast phase and turns on a pleasant green flicker, which makes waking up easier and more physiological.
4. Such a device costs at least $500 and is recommended for people suffering from serious sleep or nervous system disorders.

A smart eye patch is a device that monitors brain impulses and also helps switch monophasic sleep to polyphasic sleep. The device can also read signals from a person’s brain about which phase of sleep is currently occurring. It is known that there are 2 phases of rest - fast and slow.

Why do you need an electronic eye pad? Thanks to this device, you can sleep comfortably because it sends signals to wake up soon after the last stage of the REM phase has passed.

As a result, the person will wake up in a fast phase, as a result of which he will feel energetic and alert. However, this mask is not suitable for everyone, so you should visit a doctor before purchasing an electronic mask.

The latest invention that reads the impulses occurring in the brain and distinguishes between the “slow” and “fast” phases of sleep. Why is it needed? To spend less time on rest, but at the same time get a good night's sleep. At the end of the fast phase of night rest, the accessory sends a specific signal in the form of a gradually increasing light flux.

As a result, a person wakes up alert and rested, even if he has been in bed for three hours. The device can be set for naps and is ideal for regulating your sleep cycle in a disordered sleep pattern.

Cotton sleep mask However, doctors do not recommend using the device regularly. Because all vital cycles require eight hours of sleep.

Cotton products are comfortable to wear and gentle on the skin. Cotton is a natural material and therefore rarely causes irritation. A cotton product will last a long time.

Silk sleep mask

Silk products are durable, easy to care for, and the material does not cause allergies. It is very easy to choose a beautiful option, because silk looks aesthetically pleasing.

Gel sleep mask

The gel sleep mask is very popular among the fair sex. Special inserts contribute to:

• smoothing out a network of fine wrinkles;
• normalization of muscle tone;
• relieving eye fatigue;
• relaxation after a busy day;
• elimination of edema.

There are two ways to use this accessory:

1. If you put it in the refrigerator for a while, the cooled gel pads will help relieve swelling and tone the muscles.
2. If you heat it up a little on the radiator, you can get a pleasant relaxing effect.

The gel bandage has the following positive properties on the skin around the eyes:

• smoothes networks of fine wrinkles;
• normalizes muscle tone;
• relieves eye fatigue;
• has a relaxing effect;
• eliminates swelling.

You can use it in two ways. The effect you get depends on the option you choose:

• when cooled in the refrigerator, they will help relieve muscle tone and swelling;
• heating will lead to relaxation after a hard day.

Important! The gel may cause an allergic reaction.

Sleep mask with nose rollers

Many eye patches come with special nose pads that perform several important functions:

1. Provide a tighter fit of the mask around the nose, preventing the penetration of light.
2. Promote a more comfortable and physiological placement of the accessory on the face.
3. Prevents the appearance of unwanted wrinkles, folds and creases that appear in the morning after several hours of sleep.

3D sleep mask

An equally fashionable 3D mask for relaxation has a slightly different design:

1. It is made in such a way that it does not lie completely against the eyes, thereby not causing discomfort to the eyeballs.
2. However, the anatomical shape completely prevents light from entering the eyes.
3. A men's sleep mask has different parameters from women's, so the accessory can be purchased only after trying it on and adjusting it to suit you.

We recommend reading: Insomnia in a child: possible causes, what to do

How to sleep better

Here are a few rules for falling asleep quickly and sound sleep.

Avoid caffeine

If you have trouble sleeping, it's best to eliminate caffeine from your diet altogether. But if you can't get going in the morning without a cup of coffee, at least don't drink it after lunch.

Quit smoking

In the experience of many people who are quitting or have already quit smoking, cigarettes have a bad effect on sleep. After you quit smoking, it will be easier to fall asleep and the number of awakenings at night will decrease.

Remove the TV from the bedroom, do not bring a laptop or tablet. The ideal sleeping environment is a dark, cool and quiet bedroom, so try to make it that way.

Exercises

Physical activity helps your body and brain switch off at night. This is especially true for older people. It has been proven that mobile, active older people sleep much better. However, at least three hours should pass between classes and sleep so that the brain and body have time to calm down and prepare for sleep.

No alcohol

A small (or very large) amount of alcohol can help you fall asleep, but the quality of such sleep leaves much to be desired. During such sleep, the REM phase is shortened, so that you do not have proper rest, even if you slept all night.

The design of the sleep mask consists of several layers:

1. Outer or decorative layer. It can be made from a variety of materials: leather, plush, cotton, silk and so on. Decorative elements in the form of rhinestones, feathers, and embroidery are often attached to the outer layer. All this looks very beautiful and impressive to others. However, non-breathable fabric and rigid parts can affect the quality of your sleep.
2. The gasket is a middle layer that ensures the mask fits comfortably on the face. It is sewn from soft fabrics - padding polyester, fleece, corduroy. The softer and more natural the gasket, the more air it allows through and the more loose its structure, the better.
3. The inner layer is in contact with the skin, so the most stringent requirements are imposed on it. The fabric must be breathable, natural and hypoallergenic. The best options are linen, cotton, hemp fabric, and bamboo. The silk sleep mask is a classic that also provides a pleasant cooling effect.

A necessity or just a fun accessory

Many people, having watched enough films, believe that eye masks are considered a useless attribute and an invention only for aristocrats. However, if a person sleeps in such a device at least once, he will certainly appreciate its benefits for sleep and practicality.

For example, a person will be able to quickly fall asleep and sleep comfortably if his or her spouse is lying next to them reading a book. Also, a bandage is necessary in the summer, when the sun sets late and rises early - otherwise the bright light will interfere with normal sleep and good sleep.

Sometimes people use a nap device because it can block out bright light.

Doctors especially advise people whose work involves frequent business trips to wear it. In this case, they will be able to take a nap on a bus, car or plane in complete darkness, which will help them get a good night's sleep.

Sometimes an eyecup is literally necessary for people who work at night and try to relax during the day. Sleep glasses will also be useful if a person’s bed is near a window - bright moonlight or streetlights will not allow them to fall asleep peacefully, so people will have to take measures, among which a sleep mask is considered the best option.

Recommendations and use of a sleep mask - the healing properties of a blindfold

The sleep mask is approved by doctors and allows you to provide your body with proper rest. Modern medicine pays a lot of attention to research on sleep as a state in which a person spends a third of his life in order to restore vital energy.

Violation of the light regime, which is common in large cities, is the cause of a disruption in the circadian rhythm. Also, living in the conditions and rhythm of the city affects the increase in blood sugar levels and a decrease in the content of peptide (the hormone responsible for satiety). By wearing a sleep mask over your eyes where there are sources of artificial light at night, you can ensure healthy rest and avoid a number of diseases.

Soothing masks

You can relieve inflammation and fatigue from the eyes with the help of these masks:

• Herbal mask. Take 1 tbsp. a spoonful of chamomile flowers and 1 tbsp. spoon of sage leaves. Grind the herbs in a blender and pour 125 ml of boiling water. Let the broth brew under the lid for 20 minutes. Drain off excess water, add 1 teaspoon of olive oil and 1 tbsp. spoon of 9% cottage cheese. Cool the mask well by placing it in the refrigerator. Apply nourishing cream to the area surrounding the eyes and only then apply the mask. Keep the mixture on your eyes for 20 minutes and rinse with cool water. Apply the mask as needed.
• Cucumber mask. Grate the cucumber on a fine grater and apply the resulting pulp to the skin. After 15 minutes, remove the cucumber from the skin.

Doctors' opinion about the sleep bandage

Doctors who treat sleep problems note the positive effects of using sleep masks on patients. For some people they can have a "sleeping pill" effect.

Wearing these headbands is also useful for people who work at a computer for a long time; sleeping in the dark will reduce irritation and have a relaxing effect.

Some doctors who treat sleep disorders at night believe that the use of a bandage in some cases acts as a sleeping pill. It has a particularly good effect on people who experience temporary or mild difficulties with sleep disturbances. In difficult situations, a mask, of course, will not be able to help restore full and healthy rest.

Most of the hormone melatonin (this is a sleepy hormone) is produced by the human body in the dark. And bright light reduces its production. Even if a person's eyes are closed, light rays still penetrate the retina, causing the level of the hormone in the body to drop. It causes:

• sleep rhythm disturbance;
• change in the depth of night rest;
• worsening sleep;
• decreased resistance of the body to nervous, mental and emotional stress;
• rapid aging;
• chronic human fatigue.

To avoid this, you can use a sleep mask, which will help create complete darkness, which will allow you not to disrupt the production of the sleep hormone - as a result, a person will get a good night's sleep and wake up energetic and alert in the morning.

The eyecup is also perfect for people who spend a lot of time at the computer. Thanks to complete darkness, eye strain will be reduced, discomfort will be eliminated, and the eye muscles will also rest.

The relationship between the mask and melatonin

The retina of the organ of vision is able to distinguish light streams even through closed eyelids. At night, a person not only rests, during the same period active production of melatonin occurs. The hormone performs important functions:

• Slows down the aging process,
• Prevents the appearance of neoplasms,
• Helps a person adapt to changing time zones and climate zones,
• Acts as an antioxidant, supplies tissues and cells with oxygen.

Without melatonin, the functioning of the immune system is impaired. Moreover, a decrease in hormone production is observed even with low levels of lighting, since the retina reads these impulses and transmits them to the brain. In such conditions, proper rest will not be possible. A person has problems sleeping, weakens the immune system, and weakens the nervous system.