Block the Light, Blur the Sound
How the Science Behind Sleep Masks and White Noise Improves Sleep
📱 - Please follow me on instagram @chrisgouveiamd where I have started posting video supplements to our newsletter and more. I look forward to building upon our success here: bringing engaging science-backed sleep information.
We talk a lot about what to do before rest—avoid screens, cut caffeine, keep a routine, etc. But the bedroom environment itself remains an essential aspect to improve sleep.
SleepDocs is all about the intersection of science, medicine, and sleep tech. So when the team at Manta Sleep* offered to send over a couple of their products—the Pro Mask and the Sound Mask—I saw it as an opportunity to review the science behind two important factors affecting sleep: light and noise.
Let’s start with what the research tells us.
*Disclosure: I am receiving no royalties from the company. They did provide free samples of their products to use/review.
🌑 The Science of Darkness: Why Blocking Light Matters
Human sleep is wired around the circadian rhythm, which is highly sensitive to light exposure—particularly short-wavelength blue light. Even low levels of ambient light at night (like indoor lamps or phone LED) can:
Suppress melatonin release
Reduce slow-wave and REM sleep
Increase nighttime awakenings
Sleep masks, when well-designed, create sensory darkness that allows melatonin to rise and the brain to settle—particularly useful for shift workers, travelers, and light-sensitive sleepers.
🔊 The Case for White Noise
While light affects our internal clock, sound disrupts sleep continuity—especially for people living in urban areas, with snoring partners, or low awakening threshold (‘light sleepers’).
Numerous studies show that:
White or pink noise can reduce sleep latency (time to fall asleep)
Low-frequency noise can mask environmental disruptions, such as traffic or creaky floorboards
Continuous, non-varying noise improves sleep continuity and subjective sleep quality
In other words, smart sound masking can quiet your brain by quieting your environment.
🧪 Where Manta Fits In: The Pro Mask and Sound Mask
Manta Sleep’s masks are clearly designed with serious sleep in mind. Unlike flimsy airline masks or basic blackout cloth, the Pro Mask contours around the eyes, blocking 100% of light. They’re also gentle enough to avoid compressing the lids—a small but important difference that allows prolonged comfort. The materials are breathable and light. And the band is secure enough that it didn’t move off the head easily.
The Sound Mask maintains these basics, while adding in-band razor-thin Bluetooth headphones. This can pair to your phone allowing white/pink noise or whatever the wearer desires.
🧠Who Should Consider It?
If you're a:
Light sleeper
Frequent traveler
Patient with insomnia and environmental triggers
While sleep masks are far from a panacea, they can help optimize a wearer’s sleep environment. And that can make a huge difference.
👀 Coming Up: My Experience
I’ll be sharing my personal experience using both masks on Instagram @chrisgouveiamd - what I liked, what I didn’t, and whether they earn a place in my own sleep routine.
Stay tuned. And sleep well. - Chris.