Sleeping better with SAD: how a sleep mask can help
Winter hits, and suddenly, you're not just tired, you're exhausted. You drag yourself out of bed in the dark, only to come home and crash before dinner. Your motivation drops. Everything feels heavier. Sound familiar? You're not alone.
As the days get shorter, your energy, mood, and sleep can all take a hit. For many, it's more than just the winter blues; it's something called Seasonal Affective Disorder (SAD). And while there's no magic fix, better sleep can be a powerful way to feel a little more like yourself again. One small change? Try using a sleep mask.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a form of depression that typically occurs during the fall and winter months, coinciding with reduced daylight hours. People with SAD symptoms often experience low mood, fatigue, and sleep disturbances. While treatments like a bright light therapy box and cognitive behavioural therapy are commonly recommended, improving sleep quality is also crucial for managing SAD symptoms. One non-invasive method for a good night's sleep is the use of sleep masks.
Understanding Seasonal Affective Disorder and sleep patterns
SAD is characterised by depressive episodes that occur seasonally, most often in winter. The reduction in sunlight during these months can disrupt the body's internal clock, leading to difficulties in achieving restful sleep. Studies have shown that individuals with SAD may experience hypersomnia (excessive sleepiness) and other sleep disturbances during depressive episodes.
If your goal is to manage SAD, addressing sleep issues should be your number one priority, as poor sleep can exacerbate these symptoms. While sleep masks are not a cure for SAD, they can be a helpful tool in promoting deep sleep and improving sleep hygiene, which supports your overall well-being.
The role of sleep masks in better sleep quality
Sleep masks are designed to block out ambient light, creating a dark environment for sleep. Exposure to light during sleep can interfere with the production of melatonin, a hormone that regulates your circadian rhythm. By eliminating light exposure, sleep masks help maintain melatonin levels, so you fall asleep faster and stay asleep all night.
Research indicates that using sleep masks can lead to improvements in various aspects of sleep. For instance, a study found that wearing an eye mask during sleep improved episodic memory encoding and alertness the following day. Another study demonstrated that the use of eye masks and earplugs significantly improves sleep quality.
Benefits of sleep masks for individuals with SAD
While sleep masks can't treat SAD, they can offer several benefits that may help manage the condition:
1. Improve sleep quality
One of the main struggles with SAD is disrupted sleep. Even if you're not aware of it, light from streetlamps, phone notifications, or natural sunlight can quietly disrupt sleep patterns. Eye masks can help by keeping your environment consistently dark, which supports melatonin production. That means fewer interruptions and deeper rest.
2. Boost daytime focus and mood
Poor sleep affects your mood and brain. If you're not sleeping well, you'll feel more irritable, anxious, or emotionally flat, which are common signs of both sleep deprivation and SAD. A sleep mask can help you sleep comfortably and wake up with a bit more clarity. It won't fix everything, but it's one simple way to support your daily functioning.
3. Support a consistent nighttime routine
Adding a sleep mask to your bedtime routine can help establish a consistent sleep schedule, which is helpful if your evenings feel scattered or overstimulating. Having one specific action, like putting on a mask, can signal to your brain it's time for rest. This routine can benefit people with seasonal affective disorder, who may struggle with trouble sleeping and irregular sleep schedules during the darker months.
4. A non-invasive, affordable option
Sleep masks are a simple, non-invasive, and cost-effective tool that can be easily incorporated into a nightly routine. They don't require batteries or apps and can be used alongside other tools like a light box therapy. At the same time, SAD symptoms can hit even when you're travelling or outside your usual routine. A sleep mask is lightweight, portable, and easy to bring anywhere.
Small changes, better rest
If you're dealing with seasonal affective disorder, better sleep won't fix everything, but it can make a real difference. Small habits, like using a sleep mask, can help you rest more deeply, function better during the day, and feel more in control. Combined with support from a doctor or mental health provider, these tools can be part of a broader routine that helps you get through the season.
