New Delhi
As temperatures dip across India, curling up under warm blankets becomes the first instinct for many families.
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 realising it during sleep.
How Face Covering Disrupts Breathing During Sleep
When the face is covered, airflow becomes restricted. Fresh oxygen from the room cannot circulate properly, and warm, humid air from the nose and mouth gets continuously re-inhaled. This can lead to:
Carbon dioxide buildup
Reduced oxygen intake
Respiratory strain
People may experience morning headaches, dizziness, or daytime fatigue, all linked to poor nighttime ventilation. Even if not noticeable immediately, the body experiences subtle stress, which accumulates over many nights.
Disrupted Sleep and Overheating
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. This means:
Shortened deep sleep phases
More tossing and turning
Waking up feeling unrested
Quality sleep isn’t just about hours proper airflow and temperature regulation play a major role in maintaining good sleep patterns.
Who Should Be Extra Cautious?
Certain groups are at higher risk from restricted breathing:
Children and infants, whose breathing systems are not fully developed
People with asthma, COPD, or other chronic lung conditions
Those with sleep apnoea or snoring issues
Elderly individuals with reduced lung capacity
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.
Why Winter Makes It Worse
Winter already stresses the respiratory system:
Cold, dry air irritates airways
Closed windows reduce ventilation
Higher pollution levels in urban areas like Delhi increase lung strain
Seasonal coughs and infections affect breathing
Adding restricted airflow at night can intensify these challenges.
Simple Tips to Stay Warm and Safe
You can remain cosy without covering your face:
Wear warm nightwear or thermals
Use layered blankets to trap warmth around the body, not the face
Keep nose and mouth uncovered at all times
Maintain some room ventilation when possible
Avoid overly heavy or thick quilts near the face
Use a humidifier if air is too dry indoors
Stay Warm, Sleep Easy
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.
Snuggle in, breathe freely, and wake up refreshed.
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