Close this search box.

Sleeping with a Blanket Over Your Head: Is It Safe?

Many people find comfort in pulling a blanket over their head as they sleep. This habit helps to block out unwanted light and noise, creating a cozy cocoon that can make falling asleep easier.

But is this common practice safe? Concerns about potential health risks, including suffocation and the buildup of carbon dioxide, raise questions about whether sleeping this way might do more harm than good.

In this post, we will explain the benefits and dangers of sleeping with a blanket over your head. From discussing how it affects sleep quality to examining safety concerns like increased carbon dioxide levels, we also provide several alternative solutions for comfort and safety.

Table of Contents

Why Do People Sleep with a Blanket Over Their Head?

People choose to sleep with a blanket over their head for various cultural and personal reasons. Cultures around the world have different bedtime rituals and practices.

For some, covering the head is a way to create a sense of security or privacy in shared living spaces. Others find it comforting, likening it to being enveloped in a warm embrace that promotes relaxation and deep sleep.

Personal preferences also play a significant role. A common unwritten rule exists – going to bed without a blanket feels odd or incomplete for many people. The act of pulling a blanket over one’s head can signal the brain that it’s time to wind down, blocking out light, sound, and distractions.

Benefits of Sleeping with a Blanket Over Your Head

Blocking Light and Sound

Sleeping with a blanket over your head blocks out unwanted light and noise, making it easier to fall asleep. This can be especially helpful in bright or noisy environments where controlling external factors is tough.

The darkness under the blanket helps signal your brain that it’s time to sleep, improving sleep quality.

Noise reduction is another benefit. Sounds from traffic, loud neighbors, or even a snoring partner fade away with the blanket acting as a barrier. This creates a quiet cocoon for uninterrupted rest.

Enhanced Immunity

Covering your head with a blanket while sleeping might create a warm, cozy environment that helps the body relax and sleep better. Good sleep supports the immune system, which fights off infections and diseases. 

A rested body can produce more white blood cells, ready to attack any invaders.

Sleep also allows the immune system to recharge. This means fewer colds, less flu, and better overall health. Keeping warm under a blanket can be part of ensuring you get enough restful sleep for your body to do its job properly.

Physical Comfort

Sleeping with a blanket over your head feels cozy and secure. It can mimic a hug, making you relax faster and deeper. This sense of security can help reduce stress, leading to better sleep quality.

Many find this comfort helps them fall asleep quicker, especially in unfamiliar or noisy environments.

For some, the weight and warmth of the blanket offer physical comfort that soothes restless legs or calms the mind after a long day. This method acts like a weighted blanket might, providing gentle pressure that signals the body to release relaxation hormones. 

These natural responses encourage restful sleep without much tossing and turning.

woman is lying in bed under blanket

Side Effects of Covering Head While Sleeping

Brain damage

Sleeping with a blanket over your head increases the chance of inhaling less oxygen and more carbon dioxide. This could harm brain health over time. Studies hint at a link between reduced oxygen, known as hypoxia, and dementia development.

The brain needs constant oxygen to function well. Without enough, cells may get damaged or die—a process potentially leading up to memory loss and cognitive decline.

Unclean air

Covering your head with a blanket traps exhaled carbon dioxide. You breathe this unclean air back in, which lacks oxygen. This might lead to waking up feeling tired or even headache.

Sleep apnea patients face greater risks with unclean air under blankets. It worsens their condition by making it hard to breathe freely during sleep.

Difficulty falling asleep

Increased carbon dioxide levels from covering your head can make it hard to fall asleep. Your body needs fresh air to relax and drift off into sleep. With less oxygen, you might find yourself tossing and turning more than usual.

This struggle not only affects adults but also children who use security blankets for comfort at night.

Suffocation and sleep apnea risks

Covering your head with a blanket while sleeping can increase the risk of suffocation. This is especially true for those with sleep disorders such as sleep apnea. Patients suffering from this condition might find their symptoms worsen, leading to serious health concerns.

Sleep apnea interrupts breathing during the night, and adding a barrier like a blanket could further restrict airflow, making it harder for oxygen to reach the lungs.

Doing so may not only disrupt sleep patterns but also significantly reduce blood oxygen levels—posing great danger to overall well-being and exacerbating pre-existing health issues related to cardiac or lung disease.

Safety Alternative Solutions for Comfort and Safety

For those looking for a safe night’s sleep without the risks, exploring alternative solutions might just be the answer.

Eye mask

Eye mask for sleeping

Unlike covering your head with a blanket, which poses risks, an eye mask offers a safe alternative to achieve comfort and darkness without compromising safety.

Using an eye mask can also support a healthy sleep routine by signaling the brain it’s time to rest. This can be particularly beneficial for individuals with irregular sleeping patterns or those working night shifts.

An eye mask is a simple yet effective tool for those looking to improve their sleep quality. It works by blocking out unwanted light, creating an ideal dark environment that encourages faster and deeper sleep.


Earplug for sleeping

Earplugs are a simple and effective way to reduce noise. They help create a quieter environment for sleep. Many people find them comfortable to wear all night. Earplugs can be especially helpful in noisy areas or if you’re sharing a room with someone who snores.

They come in different materials like foam, silicone, and wax. You can choose what feels best in your ears. Using earplugs can make it easier to fall asleep and stay asleep by keeping out unwanted sounds.

Weighted blanket

A weighted blanket offers a cozy hug all night long. It’s like a gentle squeeze that tells your body it’s time to relax. This type of blanket uses small weights evenly distributed throughout its fabric.

The pressure from these weights can help reduce stress and make you feel secure as you sleep. Unlike sleeping with a regular blanket over your head, it won’t restrict your breathing or increase carbon dioxide levels around you.

Using a weighted blanket is also great for those who toss and turn. It keeps your calm, helping with issues like insomnia or anxiety that keep people awake at night. Plus, there’s no risk of suffocation—making it safe for most individuals looking for comfort without safety concerns.

Cooling blanket

Cooling blanket for sleeping

A cooling blanket is great for people who get too warm while they sleep. It works by pulling heat away from your body, helping you stay cool and comfortable all night long. These blankets are lightweight and designed to improve your sleep quality without the heaviness of traditional covers.

Many find them especially helpful during summer or in warm climates. Cooling blankets are made with special fabrics that breathe well, ensuring air moves freely to prevent overheating.


Can sleeping with a blanket over my head cause problems?

Yes, covering your head while you sleep can lead to lack of oxygen and build-up of carbon dioxide, known as hypercapnia, which might be risky for some people.

Is it safe for babies to sleep with blankets over their heads?

Absolutely not. For infants, especially in cribs, it increases the risk of sudden infant death syndrome (SIDS) due to suffocation or overheating.

Do weighted blankets help with sleep disorders?

Weighted blankets can offer a sense of comfort and security that may improve sleep quality for some individuals by reducing stress and promoting relaxation.

Could sleeping covered up affect my breathing if I have health issues like congestive heart failure or arrhythmias?

Yes, if you have cardiac disease or other health conditions, sleeping with a blanket over your head could worsen breathing difficulties during the night.

How does covering my head while sleeping impact learning and cognitive functions?

Sleeping with insufficient oxygen might lead to mild cognitive impairment (MCI), affecting memory, thinking skills, language development, and even curiosity in early childhood education settings.

Are there safer alternatives to covering my head that still provide comfort without risking health?

You can consider using breathable materials like cotton or moisture-wicking fabrics for pillows and mattresses; also explore CPAP machines if you’re wearing a mask for conditions like sleep apnea—these options help ensure safety while maintaining comfort.

Can I suffocate by sleeping with a blanket over my head?

Yes, it is possible to suffocate by sleeping with a blanket over your head. This can restrict airflow and lead to a lack of oxygen, potentially causing suffocation. It is important to ensure proper ventilation while sleeping to avoid any potential risks.


Sleeping with a blanket over your head can bring comfort and block out light, but it comes with risks. These include suffocation, increased carbon dioxide levels, and potential brain damage.

It’s key to weigh these dangers against the benefits for a good night’s rest. Being mindful of how we sleep matters for our overall health. Exploring alternatives like wearable blankets could offer both safety and comfort, allowing us to rest easy without worry.

Author: Jessica

Jessica is a lover of both life and gardening. She loves to share his passion for both on social media. He often posts about his latest gardening projects, as well as tips and tricks for others who might be interested in starting their own gardens. She also frequently posts about the different aspects of his life that he enjoys, from spending time with friends and family to exploring new places.

Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.

As an Amazon Associate, I earn from qualifying purchases.