Can an Eye Mask Help You Sleep Better? What Research Says for Women in Midlife

You go to bed tired. Then you toss, turn, and wake up at 3 a.m. If this sounds like you, you are far from alone. Many women in their 40s, 50s, and beyond struggle with sleep. One simple, low-cost tool might help: an eye mask for sleep. Here is what the research says, in plain language.

Sleep Gets Harder in Midlife

Sleep trouble is very common during the years around menopause. A CDC report looked at women ages 40 to 59. It found that 56% of women in perimenopause (the years leading up to menopause) slept less than seven hours a night. Among women who had already gone through menopause, 55.1% said they did not wake up feeling rested on four or more days in the past week.

A scientific review found that sleep problems such as insomnia often start or get worse during the menopause transition. Hot flashes, night sweats, and hormone changes all play a part.

You cannot control all of that. But you can control how much light reaches your eyes while you sleep. That is where an eye mask comes in.

Why Light Matters While You Sleep

Your body runs on a daily clock. Light tells that clock when to be awake and when to rest. Even a little light in your bedroom can send mixed signals.

A Northwestern Medicine study tested healthy adults. Sleeping with moderate room light for even one night hurt heart function during sleep. It also made the body’s blood sugar control worse the next morning. The lead researcher said it is important to avoid or reduce light during sleep.

Another Northwestern study looked at adults ages 63 to 84. Those who slept with any light on were more likely to be obese and to have high blood pressure and diabetes. The researchers said they could not tell whether the light caused these problems or whether the problems led people to sleep with a light on.

Neither study tested eye masks. They show that a darker sleep space may be a healthier one.

Read about caffeine’s effect on sleep for menopausal women

What Research Says About Sleeping With an Eye Mask

Most eye mask studies have been done on hospital patients, where lights and noise make sleep hard. Still, the results are interesting.

A large review of many studies. Researchers combined results from 21 studies on eye masks and earplugs. People who used them slept longer, spent more time in deep, restful sleep, and woke up less often.

Eye masks on their own. Another review of intensive care studies looked at masks and earplugs separately. Earplugs alone did not make a clear difference in how well people said they slept. Eye masks alone did. A different comparison of many sleep aids also found eye masks alone to be among the most helpful non-drug choices.

A test with healthy people. In a study of 40 healthy adults, researchers created a noisy, bright room like a hospital unit. People who wore eye masks and earplugs fell asleep faster and woke up less often. The same study found that melatonin pills worked better than masks and earplugs for how well people felt they slept. Some people also found the gear uncomfortable, which can hurt sleep. When considering Melatonin, be sure to discuss it with your healthcare provider as it can have unintended interactions with some conditions and medications.

What We Do Not Know Yet

I want to be honest about the limits:

Most of these studies were done in hospital-like settings, not in the bedrooms of midlife women.
The studies often tested a mask with earplugs, so we cannot always tell which one helped.
An eye mask will not stop hot flashes or night sweats.
An eye mask is not a cure for insomnia.

Still, an eye mask is low-cost, easy to try, and has very few risks. For many women, it may be a useful part of a better bedtime routine.

Sleeping woman's hand hanging over bed wearing Oura like ring

Read about how the Oura ring can help improve your sleep

Simple Ways to Get the Most From Your Eye Mask

Try it for at least a week. A mask can feel strange at first.
Keep your room cool. Heat can wake you at night, and a mask will not fix that.
Turn off screens and bright lights. Use the mask alongside other good sleep habits.
If you need a night light for safety, the Northwestern sleep doctor suggests a dim light close to the floor.
Talk to your doctor if sleep problems continue. Sleep problems like sleep apnea become more common after menopause, and a mask cannot treat them.

Checklist: What to Look for in a Quality Eye Mask

☐ Blocks light well. It should leave no gaps around your nose or eyes.
☐ Feels soft and comfortable. Discomfort can hurt sleep, as the healthy-volunteer study noted.
☐ Breathable fabric. Cotton, silk, or similar materials help if you run warm at night.
☐ Adjustable strap. It should stay put without feeling tight or giving you a headache.
☐ Shaped to avoid pressing on your eyes. Contoured masks leave room to blink.
☐ Gentle on skin. Look for soft, non-irritating materials, especially if your skin is sensitive.
☐ Easy to wash. Masks collect sweat and skin oils.
☐ Fits your head and your sleep position. Side sleepers may like a thin, flat strap.
☐ Has a return policy. You may need to try more than one style.

Resources

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Disclaimer: This blog is intended for informational purposes only and should not be considered legal or medical advice, diagnosis, or treatment. We strongly encourage readers to conduct their own research and consult with a qualified healthcare professional before making any decisions or changes to their health and medical routines. Marigold Brands and The Marigold Woman cannot be held accountable for any inaccuracies or adverse outcomes related to the information presented. We strive to provide accurate and up-to-date information. However, medical knowledge is constantly evolving, and individual experiences may vary. Sources and references are provided to support the content and enable readers to further explore topics and do not imply endorsement. Always consult with your healthcare provider before making significant changes to your health routine.

This post was researched and drafted with the assistance of AI. All sources were reviewed and verified to the best of their ability by the editorial team.

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