If you have trouble falling or staying asleep, you may have considered using a sleep mask. Sleep masks are designed to block out light and create a dark environment, which can be helpful for people who are sensitive to light, have trouble sleeping in well-lit rooms or who might work night shifts or travel often. But are sleep masks good for you? Here’s what you need to know:

Sleep masks can help you fall asleep.

Light is one of the main cues that tells your body it’s time to be awake. During the day, light exposure suppresses a natural hormone called melatonin, which is produced in the brain. Melatonin hormone simply tells your brain it’s time for sleep. Conversely, exposure to darkness tells the brain to start producing melatonin.

Increase the amount of sleep you get.

As well as helping you fall asleep faster³, sleep masks my also increase the amount of sleep you get, which can improve many things including concentration and focus, irritability and mood, and reaction times.³ In fact the health benefits of a good night’s sleep are seemingly endless. If you’d like to learn more, check out this article: What health issues can arise from not getting enough sleep.

Hospital stays

Sleep masks can be helpful for people with certain medical conditions. For example, patients in a coronary care unit are at risk of sleep deprivation. Sleep deprivation can be associated with increased blood pressure and heart rate, raising the risk of developing cardiovascular problems among coronary care unit patients. However, a study of cardiac patients in a coronary care unit found that wearing a sleep mask significantly improved their quality of sleep.⁴

Sleep masks can be used in a variety of settings.

Sleep masks are portable and can be used in a variety of settings, including at home, on a plane, or in a hotel room. This makes them a convenient and effective tool for improving sleep quality no matter where you are.

Are they safe?

Sleep masks are generally considered safe to use, as long as they are used properly.⁵ It is important to choose a sleep mask that is comfortable and fits well, as a poorly fitting mask could cause irritation or pressure on the eyes. It is also a good idea to wash your sleep mask regularly to prevent the build-up of bacteria.

Are sleep masks good for you?

So, are sleep masks good for you? The short answer is yes. The slightly longer answer is -anything that helps you get a good night’s sleep is going to be good for your health. Just make sure to choose a comfortable and well-fitting mask that can be washed. Check out the Dreamlight range here.

Source:

1. https://www.healthline.com/health/pineal-gland-function

2. https://www.healthline.com/nutrition/melatonin-and-sleep#basics

3. https://health.clevelandclinic.org/the-case-for-wearing-a-sleep-mask/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4733498/

5. https://www.allaboutvision.com/resources/buyers-guide/sleep-masks/

If you’re looking for ways to get a good night’s sleep, you’re not alone.

A study commissioned by the Sleep Foundation of Australia found that almost 60% of us regularly experience at least one sleep disturbance symptom, such as difficulty falling asleep or staying asleep.¹

Almost 15% of us show signs of chronic clinical insomnia.¹

You may have also heard about the impact of lack of sleep on your health. You can read more about that here.

So, we’ve put together a quick guide to getting a better sleep – we hope it helps.

1. Routine

The first thing you should try is to go to bed at the same time every night. Get yourself a routine and stick with it. One of the reasons this works so well is that a hormone called melatonin (that helps promote sleep) is released about 2 hours before your normal bedtime. If you don’t have a ‘normal’ bedtime, your natural rhythm is disrupted.²

2. Create a perfect place of rest

Remove distractions (like televisions) and create a comfortable sleeping environment – just the right temperature, good quality mattress and pillows, and peace and quiet. (If you have a snoring partner or dog, get some earplugs designed for sleep – see this link for a range of Otifleks Earplugs made specifically for this purpose.

3. Block the light

Light is one of the biggest factors to limit sleep: it inhibits melatonin, the hormone we mentioned above that helps you fall and stay asleep.² If you can’t block light, consider a light blocking mask, such as the Dreamlight Sleep Eye Masks. They’re comfortable, lightweight, and effective at blocking out 100% of light using their 3D facial mapping technology.

4. Avoid caffeine at night

Caffeine in tea, coffee, energy drinks or colas and even chocolate can interfere with the process of falling asleep. It also prevents deep sleep. If you want to have a nightcap, have a warm milky drink or caffeine-free herbal tea.

5. Ditch the devices

Smartphones and tablets emit a blue light that interrupts the production of the melatonin sleep hormone and shouldn’t be used at bedtime. In fact, a recent study showed that using the mobile for at least 30 minutes before sleeping after the lights have been turned off and keeping the mobile near the pillow are associated with poor sleep quality.³

6. Regular exercise

Moderate exercise not only helps maintain good physical health, but it can also help relieve some of the tension or stresses of everyday life and makes for a more restful sleep.⁴ Just don’t do vigorous exercise too late at night because it might wake you up too much.

7. Meditation/relaxation

If you’re going through a stressful time, you’re probably more likely to suffer insomnia. Consider relaxation exercises to calm the mind and body. There are lots of apps that can help you – just don’t look at the screen while you’re listening!

8. Lavender

A number of studies show that natural lavender helps both the quality and duration of sleep and may even help with anxiety and general health and wellbeing.^5,6 It comes in many forms, so ask your pharmacist or health store to recommend the best option for you.

9. No nightcaps

Alcohol is a central nervous system depressant that has a sedative effect and makes you feel relaxed and sleepy. But too much alcohol has been shown to disrupt sleep, especially the REM sleep stages.⁷ You can learn about sleep stages here.

10. Don’t lie awake for hours

As we mentioned in tip number two, your bedroom should be the perfect place of rest. If you lie awake with mind wandering, it can create a bad association with your sleeping environment. So instead of a nice place to relax, you become fearful of it and sleep doesn’t come.⁸ If you can’t fall asleep within 20 minutes, go to another room and do something relaxing like reading or listening to soft music – but no bright lights.

Sweet dreams!

Sources:

1. https://www.sleephealthfoundation.org.au/news/special-reports/chronic-insomnia-disorder-in-australia.html

2.  https://www.sleepfoundation.org/melatonin

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7320888/

4. https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

6. https://www.openaccessgovernment.org/aromatherapy-can-lavender-aid-those-who-struggle-with-insomnia/91028/

7. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

8. https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep

If you’re not convinced about the importance of getting a good night’s sleep, perhaps this quote from a Harvard Medical School report might help: “Sleeping fewer than about eight hours per night on a regular basis seems to increase the risk of developing a number of medical conditions. And that reducing sleep by just two or three hours per night can have dramatic health consequences.”¹

Just to add to that burden, a recent study has just shown that it might make you more selfish and less human.²

Although it doesn’t always seem that way, humans are designed to help each other.² It’s what separates us from other species and responsible for the development and maintenance of modern civilisations². (Note the prefix ‘civil’, capturing the two meanings – relating to ordinary citizens and being courteous and polite)

Could a lack of sleep interrupt this basic human trait and impair our motivation to help others? Apparently, yes.

One of the authors of the study had the following to say:

“This new work demonstrates that a lack of sleep not only damages the health of an individual, but degrades social interactions between individuals and, furthermore, degrades the very fabric of human society itself.

How we operate as a social species—and we are a social species—seems profoundly dependent on how much sleep we are getting.”³

The study looked at three different aspects of behaviour after sleep loss:²

• Empathy for others (on an individual, one-to-one basis)
• The desire to help others during day-to-day interactions
• The desire to be altruistic and donate to charitable causes

All three aspects were impacted by lack of sleep. The researchers found the following:³

• The areas of the brain important for empathy and understanding others were less active after a sleepless night
• A significant decrease in the desire to help other people from one day to the next
• Even a small loss of sleep (as little as one hour) had a measurable impact on people’s generosity

The study authors also concluded that a lack of sleep makes people less likely to engage with others, potentially compounding the problem of loneliness.³

Tips for a better night’s sleep

Better sleep hygiene is a great starting point.

Good sleep hygiene is a term used to describe the habits that will help you sleep well, or at least help increase the chances of you getting a good night’s rest.

• Establish a sleep routine
  Try going to bed and waking up at the same time each day. Your body and mind will soon get used to the habit

• A screen-free zone
  Devices, TVs and laptops have no place in the bedroom. The blue light emitted by electronic devices stimulates your brain, so try and avoid it close to bedtime.
  
  
• Relax before you rest
  Try and get into the habit of doing something relaxing before heading to bed. Many people find that a warm shower or bath helps. Try not to think about problems you need to solve. Maybe even learn how to meditate

• Avoid caffeine or alcoholic drinks before bed.

Alcohol can make you drowsy, but it has been shown to disrupt your natural sleep cycle.

• Make your bedroom comfortable and inviting to sleep
  Block out light – light is one of the biggest factors to limit sleep: it inhibits melatonin, the hormone to help you fall and stay asleep.⁴ If you can’t block light, consider a light blocking mask, such as the Dreamlight masks. They’re comfortable and effective.

In summary, sleep isn’t just important for your health and wellbeing – humanity depends on it. Sleep well and help save civilisation!

Sources:

1. https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

2. https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001733

3 https://www.spring.org.uk/2022/10/lack-of-sleep-effect.php

4. https://www.sleepfoundation.org/melatonin

According to a fascinating and slightly scary website called Worldometers (https://www.worldometers.info/world-population/) – where you can watch the world’s population increase before your very eyes, there are 7.9 billion of us on this planet  (depending when you read this).

Our bodies come in all different colours, shapes and sizes, and our heads are no different. So how on earth do you produce a face mask for sleeping that will fit all of those people and effectively block out light?

Well, the way Dreamlight decided to tackle the challenge was to recruit more than 3,000 people from all over the world and study the shape and contours of their face using technologically advanced 3D facial mapping.

This helped greatly in the design process by guiding the cushion distribution around sensitive facial areas. For complete light block out it needs to be a snug fit, but not so tight that it puts pressure on the face or head to create discomfort.

The results speak for themselves- check out the reviews here. (https://dreamlightmasks.com.au/testimonials/)

Dreamlight masks sit comfortably on the head, minimising pressure on the eyes, distributing weight around the back of the head and providing ample padding for the nose.

The masks are also made from a soft, resilient material with a spacious hollow design around the eyes. Adjustable Velcro straps for a secure fit.

Is 100% light block out important?

Light is the ‘enemy’ of sleep. Whether it’s daylight, artificial room lighting or the blue light of screens, even the smallest exposure can stimulate wakefulness. In fact, a study investigating the impact of just 5 minutes of light exposure through the evening, (for example, a bathroom visit from your partner), triggered a delay melatonin release by a staggering 2.3 hours, leading to the inability to sleep through the night, and greater morning fatigue.¹

Melatonin is a natural hormone secreted by a gland in your brain (pineal).²

Exposure to darkness tells the pineal gland to start producing melatonin while exposure to light causes that production to stop. Melatonin helps regulate our circadian rhythm or body clock and synchronize our sleep-wake cycle, so we’re asleep when we should be and awake when we need to be.³ Melatonin is usually released a couple of hours before your normal bedtime⁴ (which is why going to bed at the same time each night is a good idea).

In contrast, exposure to light shuts down production of melatonin.⁵

That’s why sleep experts advise you to keep lights low before bedtime and definitely stop using computers, tablets and smartphones.⁶

Sources:

1. https://www.bodyandsoul.com.au/mind-body/wellness/sleep-well-wednesdays-4-surprising-sleep-solutions-that-actually-work/news-story/3218402c06f3f5f92b96ef9eb35ee671

2. https://www.endocrineweb.com/endocrinology/overview-pineal-gland

3. https://www.sleepfoundation.org/melatonin

4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

5. https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works

6. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

Believe it or not, our bodies were designed with a built-in stress ‘mechanism’. It’s a survival system.

Back in the days when we would encounter a dangerous sabre tooth tiger while hunting and gathering, being equipped to respond was literally a life saver. When faced with a threat, a signal from our brains to our adrenal glands would release two main hormones – adrenaline and cortisol.¹ Perhaps you’ve heard this described as the fight or flight response.

Adrenalines prepare the body by diverting blood to where it would be needed most – the muscles, brain, arms and legs and cuts flow to the skin. Heart rate is increased to pump oxygen and energy around and blood pressure increases.²

Cortisol increases glucose supply in the blood to fuel the response to danger, and supresses both the immune system and the digestive system.¹

We don’t meet sabre tooth tigers these days, but we do occasionally face other threats like a ferocious dog or dangerous person. Once the threatening situation is over, our bodies usually return to normal, with adrenaline and cortisol levels dropping.

However, it would be fair to say most of our modern-day stresses relate to concerns at work or home, or financial worries. It’s this continual activation of the stress response that can have a serious impact on our health and wellbeing.¹ The overexposure to cortisol increases our risk of:

• Mental health issues such as anxiety and depression¹
• Cardiovascular issues such as heart attack, high blood pressure and stroke¹
• Muscle tension and headache¹
• Weight gain¹
• Type 2 diabetes³
• Sleep problems¹

Sleep problems are probably the most noticeable and early signs of stress. We’ve most likely all had times when we worry about something and have problems falling asleep or the quality of our sleep is compromised.

Unfortunately, sleep problems may also contribute to the risk factors above. (Read more about the relationship between sleep and mental health here.)

So, we find ourselves in this perpetual cycle – “I can’t sleep because I’m stressed and I’m stressed because I can’t sleep”.⁴ In fact, lack of quality sleep triggers our stress response system, leading to the release of more cortisol.⁵ You can see why a good night’s sleep is so important.

What can we do about it?

Learning to relax or meditate before bed would be a great start, and a simple internet search will give you an abundance of tips and techniques. But keep in mind that there are other things that could still be impacting your ability to get a good night’s sleep.

Firstly, there’s the sleep environment. It needs to be quiet, and it needs to be free of intrusive light.

Whether the light is artificial, or natural, or the glow of your phone, tablet or TV screen, it can have a major impact on your ability to sleep.⁶

Exposure to darkness tells our body to start producing a natural hormone called melatonin while exposure to light causes that production to stop.Melatonin helps regulate our circadian rhythm or body clock and synchronize our sleep-wake cycle. Melatonin is usually released a couple of hours before your normal bedtime⁶ (which is why going to bed at the same time each night is a good idea).

In contrast, exposure to light shuts down production of melatonin.⁷

If you can’t shut out light, consider a sleep mask. Just make sure it fits well to effectively block out the light, but also make sure that it’s comfortable – eight hours is a long time.

The range of masks from Dreamlight have harnessed technology to ensure comfort without compromise. You can check out the range here.

Sources:

1. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

2. https://www.verywellmind.com/what-is-the-fight-or-flight-response-2795194

3. https://www.diabetes.org.uk/research/our-research-projects/midlands/stress-hormones-and-risk-of-type-2-diabetes

4. https://www.sleepfoundation.org/insomnia/stress-and-insomnia

5. https://www.bcm.edu/news/how-stress-can-affect-your-sleep

6. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

7. https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works

You’ve probably personally experienced how a lack of sleep or poor-quality sleep can affect your mood, but the link between mental health and sleep goes well beyond simple grumpiness.

As research into the relationship between sleep and mental health continues, there appears to be agreement that the relationship is bidirectional:^1,2

• Mental health issues tend to make quality sleep harder
• Poor sleep can contribute to the cause of mental health problems and/or make them worse

Solving mental health issues is beyond the scope of this article, but perhaps we can explore the relationship further and provide some tips for better sleeping.

Sleep is the great restorer – not just for our body, but also for our brain. When we sleep, the brain is recharged and that’s also when memories, emotions and new information are processed and filed away for so we can retrieve them later.

Let’s talk about the impact of sleep, or lack thereof, on our emotions. We know it affects our mood, making us irritable, but it can also make us more sensitive and impulsive.²

A study looking at one part of the brain (the amygdala) in sleep-deprived people showed that it went into overdrive. In fact, it was 60% more reactive in those study participants.² So, it can make you more prone to overreact to situations in an angry way, and perhaps too impulsive. Meanwhile, another part of the brain (prefrontal cortex) is also impacted with poor sleep, which makes the risk of impulsive behaviour worse.²

A lack of sleep also messes with hormone regulation which can cause imbalances in the chemicals in the brain and elsewhere. One of the most important of those imbalanced chemicals is a hormone called cortisol – sometimes called the stress hormone.²

When we don’t get enough sleep, too much cortisol is produced, putting our body in a constant state of stress. This also has a knock-on effect of weight gain and anxiety – which keeps you awake, and the cycle continues.

We have several articles to help you on this site, such as Trouble Sleeping and Insomnia and ways to overcome it that will give you some tips on improving sleep, but in a nutshell – practise good sleep hygiene (see articles mentioned), avoid caffeine at night, and, above all try and reduce your potential exposure to light.

That’s why a sleep eye mask could change your life. A study investigating the impact of just 5 minutes of light exposure through the evening, (for example, a bathroom visit by your partner), found this delays sleep hormone (melatonin) release by a staggering 2.3 hours, leading to the inability to sleep through the night, and greater morning fatigue.³

Check out the comfortable and affordable Dreamlight Masks available on our official Australian distributor website Smart Wellness.

We all love our sleep, but hopefully we’ve convinced you that it’s not just a way of restoring yourself physically – sleep quality has a huge impact on your mental health and wellbeing, so make it a priority.

Sources:

1. https://www.sleepfoundation.org/mental-health               

2. https://www.pcpcc.org/resource/sleep-and-mental-health-why-our-brains-need-sleep

3. Olivia Arezzolo blog/Body and Soul article

If you’ve ever had a sleepless night or a disturbed sleep, you know the next day is tough, and sometimes feels never-ending.

Imagine if that was the case every night. For many of us, that’s the reality. But feeling tired and cranky is one thing, what about the impact on our health in other ways.

A recently published report commissioned by the Sleep Health Foundation of Australia¹ showed that 1 in 10 of us have a sleep disorder that can have a serious effect on our health, well- being, safety, and productivity.¹

According to a Harvard Medical School report, “sleeping fewer than about eight hours per night on a regular basis seems to increase the risk of developing a number of medical conditions. And that reducing sleep by just two or three hours per night can have dramatic health consequences.”²

The Sleep Health Foundation of Australia suggests that sleep disturbance is a significant risk factor for the development of mental health problems such as depression and anxiety³. While you might expect a lack of sleep to impact on your mood, you may not appreciate the impact on your physical health.

Harvard Medical School has reviewed studies and identified the following serious health issues:²

• Obesity. People who regularly sleep less than 6 hours per night are much more likely to carry excess weight, in contrast to those who achieve 8 hours who carry less weight.² Obesity is a risk factor in its own right for a number of other conditions including cardiovascular and osteoarthritis⁴
• Diabetes. An average of less than five hours sleep per night greatly increases the risk of Type 2 diabetes. Fortunately, improving sleep can help provide better blood sugar control and the effects of Type 2 diabetes²
• Cardiovascular disease. Even a small reduction in quality sleep can increase the risk of cardiovascular disease²
• Immunity. There is a well-established connection between our immune system and sleep and recent studies suggest a lack of sleep may decrease our ability to fight infections, including the common cold. In fact, people who averaged less than seven hours of sleep are about three times more likely to develop cold symptoms than those who sleep eight hours or more²

How to sleep better

Better sleep hygiene is a great starting point.

Good sleep hygiene is a term used to describe the habits that will help you sleep well, or at least help increase the chances of you getting a good night’s rest.

• Establish a sleep routine
  Try going to bed and waking up at the same time each day. Your body and mind will soon get used to the habit

• A screen-free zone
  Devices, TVs and laptops have no place in the bedroom. The blue light emitted by electronics devices stimulates your brain, so try and avoid
  
  
• Relax before you rest
  Try and get into the habit of doing something relaxing before heading to bed. Many people find that a warm shower or bath helps. Try not to think about problems you need to solve. Maybe even learn how to meditate
• Avoid caffeine or alcoholic drinks before bed
• Alcohol can make you drowsy, but it has been shown to disrupt your natural sleep cycle.
• Make your bedroom comfortable and inviting to sleep
  Block out light – light is one of the biggest factors to limit sleep: it inhibits melatonin, the hormone to help you fall and stay asleep. If you can’t block light, consider a light blocking mask, such as the Dreamlight masks (click to learn more). They’re comfortable and effective.

Start to implement these steps and sleep your way to better health!

Sources:

1. https://www.sleephealthfoundation.org.au/images/shf-annual-report-2021.pdf

2. https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

3. https://www.sleephealthfoundation.org.au/mental-health-and-sleep-2.html

4. https://www.cdc.gov/healthyweight/effects/index.html

The word circadian has its origins in Latin. It’s derived from ‘circa diem’, which means around the day.¹

So, the phrase ‘circadian rhythms’ refers to 24 hour cycles that are part of our internal body clock. We actually have more than one circadian rhythm, but perhaps the best well known is the sleep-wake cycle. Other rhythms regulate hormonal activity, body temperature throughout the day and night, and eating and digestive processes.³

From a sleep perspective, the circadian rhythm is designed to make sure we sleep at night and remain wide awake during the day. However, there are things that can interfere with that cycle such as shift work and jet lag.² More about that later.

How does it work?

During the day, light exposure suppresses a natural hormone called melatonin, which is produced in the brain. Melatonin hormone simply tells your brain it’s time for sleep. Conversely, exposure to darkness tells the brain to start producing melatonin. ^3,4

(If you want to learn more about melatonin, read this article.)

The circadian clock starts to prepare your body for sleep (with melatonin) about 2 hours before your usual bedtime and maintains that status throughout the night, until about 1 hour after usual wake-up in the morning.⁵

Exposure to light around these sensitive times can affect your sleep patterns.⁵

For example, bright light in the evening two hours before usual bedtime will shift the time for sleep later, and you may wake up later in the morning. On the other hand, bright morning light will tend to shift the time for sleep earlier, so you’ll begin to fall asleep earlier in the evening and wake up earlier in the morning.⁵

When our circadian rhythm is disrupted, so is our sleep, leading to insomnia and daytime sleepiness, neither of which are desirable.

The two most common ‘disrupters’ are probably jet lag and shift work.² Shift workers need to employ specific sleep strategies to cope with the impact on their circadian clock. So, darkness during the day becomes very important. Jet lag is simply the result of changing international time zones. Your body thinks it’s in the same place you were 24 hours ago and begins the preparation for sleep, before it slowly adjusts to the new zone. One of the best ways to combat jet lag is to expose yourself to sunlight in the new location, to shut down production of melatonin.²

But what about the rest of us? Can we harness the power of our circadian rhythm to help improve our sleep patterns?

The short answer is yes.

Sleep hygiene is a topic in its own right, so we won’t go into that right now, but you can find some useful tips here:

• Insomnia and ways to overcome it
• Trouble Sleeping?

In the meantime, as you’ve probably now gathered, light is the ‘enemy’ of sleep. Whether it’s daylight, artificial room lighting or the blue light of screens, even the smallest exposure can stimulate wakefulness. In fact, a study investigating the impact of just 5 minutes of light exposure through the evening, (for example, a bathroom visit from your partner), triggered a delay melatonin release by a staggering 2.3 hours, leading to the inability to sleep through the night, and greater morning fatigue.⁶

So, stay away from devices before bed and if you have problems making your bedroom dark enough, invest in a good quality sleeping mask and help your natural melatonin work its magic. Check out the comfortable and affordable Dreamlight Masks here.

Sources:

1. https://www.etymonline.com/search?q=circadian
2. https://www.sleepfoundation.org/circadian-rhythm
3. https://www.healthline.com/health/pineal-gland-function
4. https://www.healthline.com/nutrition/melatonin-and-sleep#basics
5. https://www.cdc.gov/niosh/emres/longhourstraining/clock.html
6. Olivia Arezzolo blog/Body and Soul article

It’s probably fair to say that the three main enemies of sleep are light, noise and stimulants, such as caffeine.

Whether the light is artificial, or natural, or the glow of your phone, tablet or TV screen, it can have a major impact on your ability to sleep.¹

That’s because we all have a tiny pinecone-shaped organ that resides in the brain called the pineal gland, that secretes a hormone call melatonin.²

Exposure to darkness tells the pineal gland to start producing melatonin while exposure to light causes that production to stop.Melatonin helps regulate our circadian rhythm or body clock and synchronize our sleep-wake cycle, so we’re asleep when we should be and awake when we need to be.³ Melatonin is usually released a couple of hours before your normal bedtime¹ (which is why going to bed at the same time each night is a good idea).

In contrast, exposure to light shuts down production of melatonin.⁴

So, if you’re looking to improve your ability to sleep, blocking out unwanted light could be a game changer. (If you want to block out unwanted noise, check out this article here)

However, there are more to masks than meet the eye – pun intended. In addition to light, noise and caffeine, lack of comfort can also ruin sleep. Whether it’s the temperature of the bedroom, or the quality of the bed or pillow, comfort matters. And that goes for sleeping masks too.

When you’re considering a sleeping mask, it’s important that it fits well, to effectively block out the light. But it’s also important that it’s comfortable – eight hours is a long time (if that’s the length of sleep time you’re aiming for).

The range of masks from Dreamlight have harnessed technology to ensure comfort without compromise.

More than 3,000 people from all over the world underwent advanced 3D facial mapping. This helped greatly in the design process by guiding the cushion distribution around sensitive facial areas. So, they’re not just great at blocking out 100% of the light, but very comfortable too.

They’re also easy to wash.

Can a sleep mask change your life? Well, a study investigating the impact of just 5 minutes of light exposure through the evening, (for example, a bathroom visit from your partner), found this delays melatonin release by a staggering 2.3 hours, leading to the inability to sleep through the night, and greater morning fatigue.⁵

Sounds like a game-changer to us…

Sources:

1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

2. https://www.endocrineweb.com/endocrinology/overview-pineal-gland

3. https://www.sleepfoundation.org/melatonin

4. https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works

5. https://dreamlightmasks.com.au/the-number-1-reason-you-cant-sleep-at-night-light/

Unlike sleeping tablets that work on your brain to promote drowsiness¹, melatonin is a natural hormone that is produced by your pineal gland (a small gland that resides in the brain).² Rather than ‘knock you out’ the melatonin hormone simply tells your brain it’s time for sleep.^3,4

Exposure to darkness tells the pineal gland to start producing melatonin while exposure to light causes that production to stop.Melatonin helps regulate our circadian rhythm or body clock and synchronize our sleep-wake cycle, so we’re asleep when we should be and awake when we need to be.⁵

Melatonin tablets or capsules for sleep usually use a synthetically manufactured hormone, rather than the naturally occurring one, but they work in the same way.⁶

Taking a melatonin tablet in the evening will help signal to your body that it’s night-time, so start preparing for sleep. Melatonin also binds to receptors in your brain to reduce nerve activity, helping you to relax. It can also reduce levels of dopamine, a hormone that helps you stay awake.⁷

Melatonin is often used to counteract jet lag. That’s because jet lag is a result of your circadian rhythm/body clock not matching the time of day in your new location,⁸ so melatonin is used to try and reset your clock by taking it at the local bedtime.^9,10 And if you travel to a different time zone, and it’s night-time back home, go for a walk in the sunshine to prevent melatonin production.

In summary then, melatonin can help sleep, but doctors don’t recommend it for long term use.^4,11

Sleep better by harnessing your natural melatonin

As you’ve learned above, melatonin is naturally ‘programmed’ to be released as you approach your normal bedtime. As you’ve also learned, light, or lack thereof, controls the production of melatonin – too much light at night will shut down production.

That’s why sleep experts advise you to keep lights low before bedtime and definitely stop using computers, tablets and smartphones. The blue light from devices will stop melatonin.⁴

If you have problems making your bedroom dark enough, invest in a good quality sleeping mask and help your natural melatonin work its magic. Check out the comfortable and affordable Dreamlight Masks here.

Sources:

1. https://www.webmd.com/sleep-disorders/features/sleeping-pills-what-need-know

2. https://www.healthline.com/health/pineal-gland-function

3. https://www.healthline.com/nutrition/melatonin-and-sleep#basics

4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

5. https://www.sleepfoundation.org/melatonin

6. https://www.webmd.com/sleep-disorders/melatonin-dos-donts

7. https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works

8. https://www.sleepfoundation.org/travel-and-sleep/jet-lag

9. https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

10. https://www.healthline.com/health/melatonin-for-jet-lag#How-to-use-melatonin-for-jet-lag-|-How-to-use

11. https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071