If you’re over 40 and struggling to get a good night’s sleep, there’s a simple solution that many people overlook: a sleep mask. A basic sleep mask can help you fall asleep up to 20 minutes faster and enjoy a deeper, more restful slumber. This is because complete darkness aids in the production of melatonin, a crucial hormone for your sleep cycle.
Melatonin and Light
Melatonin is generated in the pineal gland, a small gland found deep within your brain. However, the production of melatonin is conditional and only occurs when it’s dark. Typically, most individuals reach peak melatonin production between 3:00 am to 5:00 am. This hormone controls the sleep cycle, lowering body temperature and making you feel drowsy.
The issue arises with the presence of even the smallest amount of light, which can disrupt melatonin production, especially in people over the age of 40. As light enters the eyes, it communicates to the brain that it’s time to wake up, thus initiating processes that increase body temperature and stimulate the production of hormones responsible for energy.
Limiting Nighttime Light Exposure
Due to the adverse effects of light on melatonin production, it’s crucial to minimize nighttime exposure. Effective strategies include removing electronics and other sources of light from the bedroom, using blackout shades, and replacing regular nightlights with red lights, which are proven to have a weaker impact on melatonin levels. However, the simplest and most accessible solution is to use a sleep mask.
Several studies have shown that wearing a sleep mask significantly improves sleep quality, even in light or noisy environments. For example, participants in a simulated hospital ICU who wore sleep masks and earplugs experienced quicker sleep onset, better sleep, and greater wakefulness upon rising. As sleep masks are widely available online or in-store and relatively inexpensive, they make a great, practical investment.
The Better Sleep Plan
Here’s a straightforward three-step plan to help you sleep longer and sounder:
1. Use a sleep mask
When going to bed, put on your sleep mask to block out any stray light. You’ll be surprised by the impact that a tiny sliver of light peeking under your bedroom door can have on your sleep.
2. Try earplugs
Although they may be irritating to some people, earplugs can be beneficial if you live in an area with a lot of ambient noise. Consider using them to eliminate disruptions from your sleep environment.
3. Take melatonin
If a sleep mask and earplugs alone aren’t enough to resolve your sleep issues, try taking 1mg of melatonin approximately 30 minutes before bedtime. Supplementing your melatonin production can help you fall asleep faster and stay asleep longer. However, remember that if you choose melatonin supplements, take a break occasionally to avoid inhibiting your body’s natural production.
Try integrating these three steps into your evening routine to finally have the restful sleep you’ve been searching for.
