Good sleep is essential for our mental functioning, memory, and wellbeing [1]!. That’s why, as a clinical psychologist, I like to help my clients learn natural ways to improve their sleep. One such method is the use of a weighted sleep mask.

Here’s the run-down of everything I know about sleep masks, what effect they have on your sleep, who they are good for, and how to choose the best one for your needs.

What are Weighted Sleep Masks?

Weighted sleep masks are specially manufactured to aid a person’s sleep. They usually weigh about 400 grams for optimal distributed weight across the face. Made from fabric enclosing foam and/or small beads for added weight, they are made to fit the eyes snugly and entirely block out the light.

They come in various forms to suit differing sleep styles and various disorders that cause sleep disturbance. You may have a child with sensory processing disorder (SPD) and/or Autism Spectrum Disorder (ASD) [3].

In such cases, you may want to choose a silk sleep mask so that the fabric does not chafe his/her skin.

Silk masks are made for tactile sensitivity, but some weighted sleep masks have other properties such as soothing aromatherapy scents or built-in sound mufflers to block out noise interference.

How Can They Benefit You and Your Child?

Weighted sleep masks are manufactured as an adjunct therapy for primary and secondary insomnia, not as a replacement for prescribed therapy [9].

Although they have not been tested in clinical trials on people struggling with psychological or sleep disorders, more and more studies and evidence support the fact that many people find them very effective and helpful.

So, how can weighted masks be of benefit?

Melatonin

Firstly, they block out the light that we’re exposed to, obviously! This is more important than most people would believe. Why? Our brains and bodies are regulated by what we call circadian rhythms: 24-hour cycles that help regulate our sleepiness and alertness [4].

What keeps these rhythms regular and on track? A hormone called melatonin.

Melatonin triggers sleepiness, and it’s released when we’re exposed to darkness. On the other hand, when we’re exposed to light (yes, even through closed eyelids), melatonin production declines and our brains and bodies start to wake up.

Obviously, this is not helpful if you’re wanting a deep, relaxing sleep [6]. Eye masks increase melatonin production, making sure that your circadian rhythm isn’t bothered by light.

Deep Pressure Stimulation

Secondly: evenly distributed pressure, just like a hug or being tightly wrapped in a blanket, has an immediate relaxing effect on the body. Relaxation is another important condition that the body needs in order to fall asleep, and pressure helps you obtain that relaxed state [9].

This concept is known as Deep Pressure Therapy (DPT) or Deep Pressure Stimulation (DPS) [7].

You may ask, ‘Why does pressure help us to relax?’ Well, evenly distributed pressure across our skin sends signals to the brain that reduce the fight or flight response, which is what keeps you alert and anxious. Deep pressure stimulates the parasympathetic nervous system, which helps you to feel calm and improves your mood [11].

A weighted sleep mask, then, just like a hug or a caress, induces a certain pressure that can help bring about a state of peace, calm and happiness – just the way you want to feel before drifting off to sleep!

Sleep is Important

Thirdly, weighted sleep masks can be of benefit to you and your child because they can help you sleep better – in case you hadn’t guessed by now! They have the potential to improve not just the quantity, but also the quality of your sleep. You’re probably well aware of how important sleep is, otherwise, you wouldn’t be reading this article, right?

But just in case you weren’t aware, getting enough sleep can reduce anxiety, improve our mental functioning and allow our body tissues to grow and repair.

Furthermore, healthy sleep can affect our metabolic health: lowering our blood pressure, for example; and it’s during sleep that our memories are placed into long our long-term memory stores.

There are some of the possible benefits that you stand to obtain if you choose to use a weighted sleep mask.

But who are they right for?

Who Should Use A Sleep Mask?

Anyone stands to benefit from better sleep through the use of a weighted sleep mask. However, there are certain conditions in which people are especially likely to benefit. These include:

• Primary Insomnia [4] – Primary insomnia is an inability to sleep that is not caused by other disorders or conditions (such as air travel or shift work); whereas secondary insomnia refers to poor sleep patterns as a symptom of another condition or disorder such as anxiety and depression [3].

• Attention Deficit Hyperactivity Disorder (ADHD) – your child may be restless and active and not able to relax (9).

• Depression – involves poor sleep patterns.

• Anxiety – causes difficulty in relaxing and sleeping.

• Post-Traumatic Stress Disorder (PTSD) – people may wake up suddenly at night or not be able to fall asleep because of anxiety and/or nightmares.

• Autism Spectrum Disorder (ASD) – often involves disrupted sleep [2]

• Neurocognitive diseases such as Dementia and Alzheimer’s – a deterioration in neural functioning affects melatonin production [8].

That said, sleep masks have the potential to help anyone that’s simply not getting enough good quality sleep.

Takeaway

Think of the presence of mind it takes to avoid a car accident! A good night’s sleep can mean the difference between life and death because it renews our energy and reflexes [10].

No matter the cause, interrupted sleep holds these potential consequences for the sufferer:

• Impaired mental acuity,

• Poorer emotional resilience,

• Weaker physical strength and reflexes,

• Irritability and low mood.

Even if it just a power nap you need, the right weighted sleep mask for you has what it takes to put you to sleep more quickly, promote quality rest and provide instant calm so that you can rejuvenate your body and brain.

Keep in mind, however, that not enough research has been done for us to say that weighted masks can be used to treat psychological and neurological conditions involving insomnia.

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