Eye Masks—Heated or Not—Improve Sleep

But which one works best? Here’s what the science says...

I never thought a $7 eye mask would change my sleep.

But here I am—years later—still wearing one every night.

It started on a trip. I was staying in an Airbnb that was way too bright at night, and I just couldn’t sleep. Exhausted and over it, I bought a cheap eye mask from a nearby pharmacy the next day. That night? I slept great.

Back home, I kept using it—and kept sleeping better.

Turns out, science backs that up.

Research shows that eye masks can:

• Boost total sleep and REM time

• Help you fall asleep faster

• Reduce nighttime awakenings

Bonus: Better sleep = better memory and focus the next day.

Recently, I tried a heated eye mask.

Same idea—just warmer. The gentle heat around the eyes actually helps the body cool itself, which is a natural signal to fall asleep.

Studies show heated masks can:

• Help you fall asleep faster

• Increase deep sleep

• Soothe dry or strained eyes

So, which is better? Regular eye masks are proven to improve sleep, but heated ones may work even better—especially if you struggle to fall asleep or deal with eye discomfort.

Why it matters: We’re all chasing better sleep. But maybe the solution isn’t another supplement or fancy pillow. Maybe it’s just blocking out the light—or adding a little warmth.

My take: I’ve used a regular eye mask for years—total game-changer. Lately, I’ve been trying a heated one too, and I love the added relaxation.

Bottom line: Both are science-back, easy to use, and cheap. If you’re curious, try both — and track what helps you wake up more rested.

Here’s the regular eye mask I use (Amazon), and here’s the heated one (Amazon).

In good health, driven by science - Heather

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As an award-winning researcher, my goal at Wellness Discovery is to bring you science-backed insights to help you age well in midlife and beyond. As an Amazon Associate I earn from qualifying purchases.