For extra warmth, some people even pull the quilt or blanket over their heads while sleeping, believing it helps them feel more secure and cosy. However, sleep and respiratory experts caution that this common winter habit may quietly interfere with breathing, sleep quality, and overall health. Pulling bedding over the face creates a small enclosed space where the air you breathe becomes trapped. Over time, the oxygen level inside this cocoon drops while carbon dioxide from exhaled air builds up. This can force the body to work harder to breathe, without the person even realizing it during sleep. People may experience morning headaches, dizziness, or daytime fatigue, all of which are linked to poor nighttime ventilation. Even if not noticeable immediately, the body experiences subtle stress, which accumulates over many nights. Apart from breathing concerns, covering the head can trap excess heat and moisture around the face. When body temperature rises too much during sleep, the brain signals the body to wake up or change position. Studies have shown that infants sleeping with bedding over their heads may experience increased carbon dioxide and reduced arousal response factors associated with Sudden Infant Death Syndrome (SIDS). Adults with breathing disorders may also see worsening nighttime symptoms in winter. Sleeping with your face under a blanket may feel comforting, but the risks outweigh the benefits. Better breathing leads to deeper sleep, improved mood, and healthier mornings. This winter, choose warmth that supports your lungs, not something that blocks fresh air.
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