As winter's icy grip tightens, the urge to burrow deep under the covers, pulling the blanket right over your face to create a warm, dark cocoon, becomes almost irresistible for many. This nightly ritual promises instant comfort, blocking out cold drafts, light, and noise. However, emerging sleep science suggests this seemingly harmless habit may come with hidden costs for your breathing, skin, and overall sleep quality.
The Hidden Risks of a Cozy Cocoon
While the sense of security and warmth is psychologically soothing, the physical environment created under the blanket is less than ideal. A peer-reviewed study titled "Consequences of getting the head covered during sleep" provides concrete evidence of the changes that occur. The research found that covering the head or face during sleep significantly increases the concentration of carbon dioxide around the breathing zone and raises the temperature of the inhaled air.
This combination of reduced fresh airflow and breathing in recycled, warm air can impact oxygen availability and the body's thermal comfort during sleep. These factors are crucial for achieving deep, restorative rest, meaning your cozy habit might be quietly undermining your sleep quality and next-day energy levels.
How Face Covering Affects Breathing and Body
The act of trapping exhaled air creates a problematic cycle. As you breathe out carbon dioxide, the blanket prevents it from dissipating, leading you to inhale air with a higher CO2 concentration and lower oxygen levels. This can result in lighter sleep, morning fatigue, headaches, or difficulty concentrating. For individuals with pre-existing conditions like asthma, allergies, or sinus congestion, symptoms can be aggravated in this stale, warm air pocket.
Furthermore, the body's natural cooling process, essential for initiating and maintaining sleep, is disrupted. Overheating can cause night sweats, restlessness, and dehydration, further fragmenting sleep. The warm, humid microenvironment also poses a threat to skin health. Moisture, sweat, and friction against fabric—which may harbour oils, dust, and bacteria—can clog pores and lead to breakouts or irritation, particularly for those with sensitive or oily skin.
A Critical Warning for Parents
The risks escalate dramatically for the very young. Paediatric sleep guidelines strongly advise against any bedding near a baby's face. Infants and toddlers lack the motor skills to move away if breathing becomes restricted. The danger of suffocation or rebreathing too much exhaled air makes it imperative to keep their sleep space clear, with the face always uncovered.
Safer Alternatives for a Warm, Restful Night
You don't have to sacrifice warmth for safety. Consider these effective adjustments to your sleep routine:
- Layer your bedding: Use a thicker duvet or multiple blankets over your body while ensuring your head and face remain outside.
- Opt for warm sleepwear: Thermal pyjamas, cotton socks, and layered nightclothes provide direct body warmth.
- Use a hot water bottle: Placing one near your feet helps improve circulation and overall warmth.
- Choose breathable fabrics: Cotton sheets and blankets reduce sweating compared to synthetic materials.
- Pre-heat your room: Briefly warming the bedroom before you sleep and turning the heat off overnight can create a comfortable environment without needing to cover your face.
- Try an eye mask: If darkness is what you seek, a soft eye mask is a far better option than pulling blankets over your eyes.
While the emotional comfort of sleeping with your face covered is real, the physiological evidence suggests it's a trade-off. For adults, the risks may not be immediately severe, but the cumulative effect on sleep depth and skin health is noteworthy. By making a simple shift to warm the body instead of the breathing zone, you can protect your sleep quality, wake up more refreshed, and maintain healthier skin through the winter months.
Disclaimer: This information is for educational purposes and is not a substitute for professional medical advice. Always consult healthcare professionals for personal health concerns.
