Are Sleep Masks a Helpful Tool for Managing Endometriosis Fatigue?

I recently saw an advertisement for a sleep mask by Drowsy, inspired by the night mask worn by Holly Golightly in Breakfast at Tiffany's. This iconic sleep mask lived rent-free in my brain during my teenage years, and I even had a replica that I would occasionally use. That advert inspired this post, as sleep can be a significant issue for many people with endometriosis.

Sleep disturbances and fatigue are prevalent in the endometriosis community, with numerous scientific studies supporting this. As someone with endometriosis, I remember the overwhelming fatigue I experienced before my surgeries. Even though my energy levels have steadily improved since then, I would still describe myself as a "bad sleeper." I struggle to fall asleep, feel tired when I wake up, and often toss and turn throughout the night. Although, recently, after coming off the pill, I’ve found that I wake up less often during the night.

Regardless of my personal experience, sleep is an important topic to discuss for those with endometriosis. There is a positive association between endometriosis and sleep disturbances, including insomnia, poor sleep quality, fatigue, and daytime sleepiness [1]. The causes are complex. Women with moderate to severe pain have a higher frequency of insomnia, and unfortunately, tiredness or lack of sleep can exacerbate pain symptoms and inflammation, leading to a vicious cycle where pain causes sleep disturbances, and lack of sleep increases pain [2][3].

Poor sleep quality in women with endometriosis is associated with a lower quality of life, more depressive symptoms, and bladder issues [4]. Therefore, finding ways to improve sleep is crucial for managing the condition in some individuals.

While wearing a sleep mask is not going to magically fix all sleep problems, it’s worth exploring what the research says about it:

We all have an internal clock that regulates our circadian rhythms, which impact many bodily processes, including our cycles of sleepiness and alertness. Circadian rhythms evolved before the advent of artificial light and are heavily influenced by light. Exposure to light, especially at night, can disrupt the natural processes that prepare us for sleep.Melatonin is a hormone produced by our pineal gland in response to darkness, helping to induce tiredness and sleep. Living in the 21st century, we are constantly exposed to artificial light at night, which can worsen existing sleep problems. This raises the question of whether wearing a sleep mask, which blocks light, can help. In theory, wearing a sleep mask may benefit those struggling to fall asleep, especially if their room has a lot of light, such as from streetlights. Over time, incorporating a sleep mask into your routine may signal to your body that it’s time to sleep, thereby improving sleep hygiene.

If you’ve tried wearing a mask before and found it uncomfortable, it might be worth giving it another shot. Many people who initially found sleep masks annoying end up finding them essential for a good night's sleep.

If you’re struggling with sleep, it may be worth trying a sleep mask as a non-medical form of treatment. Additionally, if you’re preparing for surgery and will be staying overnight in the hospital, a sleep mask might be a good idea, as the ward lights can stay on all night, making it hard to rest—which is crucial for recovery.

And if you’re like me, you might also be swayed by the cuteness of some of the products on the market. Without further ado, let’s dive into some cool options available.

Drowsy Sleep Mask

• At £69, the drowsy sleep mask is the most expensive option.

• This sleep mask wraps around your head, making it a true blackout sleep mask

• Made from mulberry silk

• 100% washable

Dore and Rose

• If you are looking for the same style as the drowsy sleep mask, the Dore and Rose is a good dupe at a cost of £41

• Made from breathable, hypoallergenic mulberry silk

LilySilk

• If you still want a silk mask, but would prefer a more traditional design or a more affordable option, LilySilk masks are gorgeous at £20.

• Made from Silk

• One size fits all

Olesilk Sleep Mask

• The best dupe for the Drowsy mask is on amazon at £15.99

• 100% Natural mulberry silk

• adjustable head

LaCourse Sleep Mask

• Cheapest option at £7.95

• Organic 100% Natural Mulberry Silk Eye Mask

• Adjustable

References

[1] Sumbodo CD, Tyson K, Mooney S, Lamont J, McMahon M, Holdsworth-Carson SJ. The relationship between sleep disturbances and endometriosis: A systematic review. Eur J Obstet Gynecol Reprod Biol. 2024 Feb;293:1-8. doi: 10.1016/j.ejogrb.2023.12.010. Epub 2023 Dec 9. PMID: 38091847.

[2] de Souza RJ, Vilella NR, Oliveira MAP. The relationship between pain intensity and insomnia in women with deep endometriosis, a cross-sectional study. Sleep Breath. 2023 May;27(2):441-447. doi: 10.1007/s11325-022-02622-1. Epub 2022 Apr 27. PMID: 35478292.

[3] Ishikura IA, Hachul H, Pires GN, Tufik S, Andersen ML. The relationship between insomnia and endometriosis. J Clin Sleep Med. 2020 Aug 15;16(8):1387-1388. doi: 10.5664/jcsm.8464. PMID: 32267223; PMCID: PMC7446064.

[4] Arion K, Orr NL, Noga H, Allaire C, Williams C, Bedaiwy MA, Yong PJ. A Quantitative Analysis of Sleep Quality in Women with Endometriosis. J Womens Health (Larchmt). 2020 Sep;29(9):1209-1215. doi: 10.1089/jwh.2019.8008. Epub 2020 Mar 13. PMID: 32176592.