The eye mask is a useful accessory for those who have difficulty sleeping due to sensitivity to light. Darkness is essential to be able to rest deeply; triggers the release of chemicals from the brain, such as melatonin, which help you fall asleep and stay asleep. To avoid skin problems and irritation, you must choose an appropriate model for the use you want to make of it and for the position you assume in bed. Once you have found the right mask, you need to set up a comfortable "bedtime ritual" to enjoy a restful and lasting sleep.
Steps
Part 1 of 2: Choosing the Sleeping Mask
Step 1. Find one that adequately blocks the light
If you're looking for a mask for the purpose of sleeping in a relatively dark room, it doesn't need to be too thick as the room is probably dark enough already. If, on the other hand, you are looking for it to sleep on the plane, in the car or during the day, you need to get one with a thick fabric.
It is best to go to a store yourself to purchase it, as it can be very difficult to evaluate many of the important qualities you need (waterproof, fit, comfort, etc.) if you shop online
Step 2. Choose a mask that fits your sleeping position
Most of the time these masks are tied or fastened with a clasp in front or on one side of the head. By resting your head on the same side as the buckle, you may feel discomfort and have difficulty sleeping. Make sure you choose a model that closes in a spot that doesn't interfere with your preferred resting position.
Step 3. Choose a comfortable fabric
These masks can be made with different materials, from natural fibers such as cotton and wool, to synthetic ones such as polyester. Some models (especially the cheap ones) may be made of materials that not all people find comfortable. Even the slightest irritation or discomfort on the face or head can make it very difficult to sleep. If possible, you should try the mask on your face before buying it.
Step 4. Make sure it follows the shape of the head well
If its shape doesn't fit your face, it can cause discomfort and may let in too much light. Try different brands and sizes until you find one that you can wear comfortably.
- To fit properly, the mask must be snug enough not to slide freely over the face, but not too tight to press and squeeze into the eyes.
- Pay attention to how it rests on the bridge of the nose. If the fit or shape is incorrect, you may see light filtering through the gap between the nose and the mask. Usually, this device should have an elastic band that covers the saddle of the nose, blocking the passage of light.
Step 5. Look at other features
You can find a wide variety of face masks that offer additional benefits, such as gel padding to make them more comfortable, integrated headphones to block out sounds and even pleasant scents. Take a look at the options available and evaluate if they are necessary for your specific needs.
Some new masks have interesting features, such as blinking lights that could help you fall asleep, have a lucid dream, or keep track of your sleep patterns. These devices are not scientifically proven, but trying them might be interesting
Part 2 of 2: Go to sleep with the mask on
Step 1. Put on the mask and adjust it
You should do this before going to bed or before getting ready to sleep. Trying to fix it when it's time to sleep can irritate and distract you, especially if you're fumbling in the dark.
- It pays to have someone nearby willing to help you tie and adjust, particularly if it's a model you need to tie.
- If you don't have a mask with you, you can try covering your eyes with a pillow, blanket, or piece of clothing. You can also use your arm as a makeshift shelter from the light by placing your face on the inside of the elbow.
Step 2. Bring the face mask to your forehead
Wearing it this way, you can quickly wear it over your eyes when you're ready to sleep. Once put in the right position, you can forget about it and focus on your normal habits.
Step 3. Relax in bed
Lie down and spend some time doing some relaxing activities, such as reading, before putting the mask over your eyes and preparing for rest. If possible, spend about an hour on this relaxation phase in bed.
- Do not use electronic devices and do not watch TV just before bed. The light emitted by these screens can make it more difficult to fall asleep.
- It is best to relax with soft lighting, such as a small bedside lamp on the bedside table. This allows the eyes and brain to calm down and prepare for sleep.
- If you are trying to sleep on an airplane or in another public place, you should wear headphones or earplugs to isolate yourself from outside noise and focus on relaxation.
Step 4. Turn off the lights and lower the bezel
Having spent some time calming down, you should feel sleepy and ready to close your eyes. Check that the mask is well adjusted and comfortable, turn off the lights, put it over your eyes and rest your head on the pillow.
Step 5. Focus on positive imagery and deep breathing
If, before bed, you are disturbed by thoughts that cause you anxiety, try to bring your mind to beautiful or happy images and memories. Some people find it helpful to count their breaths, which should be slow and deep. Let your mind wander through the positive thoughts that arise. In this way, you should soon fall into "the arms of Morpheus".
Step 6. Respond to insomnia by getting out of bed
If you can't fall asleep within 20 minutes or so, lift the mask off your eyes, turn on the lights, and get up. It is best to go to another room if possible. Spend a few minutes reading, listening to soothing music, or enjoying some calming activity. When you feel ready, go back to bed, adjust the mask comfortably, turn off the lights and put your head back on the pillow.
- Remember to lift or remove the mask before getting up or turning on the lights, to avoid bumping into objects or tripping.
- If you're trying to sleep on a plane or train and can't get up to walk, spend some time listening to some quiet music or reading a book.
