THIS cosy winter habit may silently damage your skin and breathing while you sleep

On freezing nights, there is something irresistibly comforting about pulling the blanket right up to your face and curling into a warm cocoon. Many people find that breathing warm air under a duvet helps them fall asleep faster and blocks out noise, drafts and brightness. It creates a safe, soothing bubble that feels perfect when the winter chill bites. For some, sleeping with the face covered becomes a nightly ritual that feels harmless and deeply comforting. Yet sleep researchers warn that this cosy habit may affect the body in ways that are not immediately obvious. What feels comforting may quietly influence breathing patterns, oxygen intake, body temperature and even skin health.A peer-reviewed study titled “Consequences of getting the head covered during sleep” found that covering the head or face during sleep significantly increases the concentration of carbon dioxide around the breathing zone and raises inhaled air temperature. Researchers noted that reduced airflow and exposure to recycled warm air may affect oxygen availability and thermal comfort during sleep, which can influence sleep quality and overall well-being. Warmer, humid air around the skin may also irritate the skin barrier and contribute to breakouts or irritation.Covering the face provides instant warmth and a sense of protection. Many people find it helps them switch off their thoughts, feel secure and settle more quickly into rest. Darkness and stillness under a blanket also reduce sensory stimulation. While these emotional benefits feel positive, they do not eliminate the physiological concerns associated with restricted ventilation and heat accumulation.When blankets trap exhaled air, the level of carbon dioxide increases around the nose and mouth. This reduces the flow of fresh oxygen. Breathing repeatedly in stale air may cause light sleep, poor sleep depth and morning tiredness. Some people may experience headaches, dizziness or difficulty concentrating. Individuals with asthma, allergies or sinus congestion may find symptoms aggravated.Sleeping with the face covered creates a warm, humid microenvironment around the skin. Warm moisture, sweat and friction against fabric can irritate skin and clog pores. Blankets often accumulate oils, allergens, dust and bacteria. Pressing them against facial skin for hours can trigger acne flare-ups or inflammation, especially in those with sensitive or oily skin.Body temperature naturally lowers at night to support deep and restorative sleep. Covering the head or face interferes with natural heat release. When heat cannot escape properly, the body may become overheated, causing restless tossing, night sweating, dehydration or irregular heartbeat. Disrupted temperature regulation can reduce sleep quality and leave you feeling tired in the morning.Infants and toddlers should never sleep with their heads or faces covered because they cannot adjust bedding if airflow becomes restricted. Limited breathing space increases the risk of suffocation or rebreathing exhaled air. Paediatric sleep guidelines strongly recommend keeping bedding away from the face area at all times. This precaution helps ensure safer rest by maintaining clear airways and reducing preventable hazards during vulnerable early developmental sleep stagesIf you enjoy warmth at bedtime, try safer alternatives:These adjustments help maintain comfort without restricting airflow.Sleeping with your face covered may feel nurturing and protective, but the potential impact on breathing quality, skin health and temperature control makes it less harmless than it appears. Adults may not face severe immediate risk, but regular face covering can interfere with sleep quality and skin condition. For children, the risk is significantly higher. The simplest and safest approach is to keep the face exposed to fresh air while warming the body through bedding and clothing. A small shift in your night routine can improve sleep comfort, morning energy and winter skin health.Disclaimer: This content is intended purely for informational use and is not a substitute for professional medical, nutritional or scientific advice. Always seek support from certified professionals for personalised recommendations.Also read| STOP gulping water: This simple ‘chewing water’ habit may boost hydration and gut comfort, experts say