Have you ever wondered why you can't fall asleep without a blanket, even when it's hot outside? For some people, covering themselves up with a blanket is more than a habit at bedtime; it feels like a necessity. But why? Is it simply a comfort issue, or is there something more to it, maybe even a connection to trauma or mental illness?
According to Priyanka Kapoor, Psychotherapist and Family Counselor, Mumbai, the answer lies in a mix of psychology, conditioning, and biology.
This week in our ‘Mental Health Matters’ campaign we explain the psychological, biological, and emotional reasons behind this common habit.
The Psychology Behind the Blanket Habit
People who experience high anxiety, chronic stress, or phobias often struggle with a sense of hypervigilance—the constant feeling that something might go wrong. “When someone is anxious, their senses are on overdrive,” explained Kapoor. “They’re more alert to sounds, movements, and sensations around them. A blanket provides a physical barrier that feels safe. It’s like creating a cocoon that signals: ‘I’m protected.’”
This sense of security can be calming enough to help the brain slow down and induce sleep. In fact, for individuals dealing with depression, overthinking, or work-related stress, a blanket becomes a tool for self-soothing. It mimics the feeling of being held or embraced, which can lower stress hormones and make falling asleep easier.
Is It Always Trauma-Related?
Not necessarily. While trauma can make someone more likely to crave physical safety signals, like a blanket, it’s not the only reason. For many people, this is simply a matter of conditioning—something they’ve been used to since childhood.
Kapoor explained, “If you grew up sleeping with a blanket every night, your brain associates that object with sleep. Over time, this becomes classical conditioning—the same concept demonstrated in Pavlov’s famous experiment where dogs salivated at the sound of a bell because they associated it with food. In this case, the blanket becomes the bell. Your brain says: blanket = sleep.”
What this implies is that even if you do not logically require the blanket for warmth or protection, your body has learned that the presence of a blanket signals it’s time to rest.
The Comfort Factor: Warmth and Safety
Apart from psychology, there’s also a biological reason behind this habit. When we fall asleep, our body temperature naturally drops. A blanket helps regulate warmth and prevents discomfort caused by a dip in temperature. “That slight warmth gives a sense of coziness, which relaxes both the body and mind,” said Kapoor.
This is why weighted blankets have become popular for anxiety relief. The gentle pressure of the blanket produces what's known as 'deep touch stimulation,' which can reduce stress hormones and increase serotonin—the feel-good hormone.
For overthinkers, workaholics, or people carrying mental and physical exhaustion, this extra comfort could be the difference between tossing and turning and sleeping deeply and restoratively.
According to Frontiers in Psychiatry, weighted blankets may significantly enhance sleep quality and reduce negative emotions and daytime symptoms in individuals with sleep disorders, attention deficit hyperactivity disorder, autism spectrum disorder, and similar conditions, potentially through the mechanism of deep pressure touch.
Also Read: Can a Weighted Blanket Improve Your Sleep Quality? Here's What An Expert Says
Is Sleeping Without a Blanket Possible?
Yes, but breaking the habit may require a gradual approach, especially if it’s deeply conditioned. If you’re trying to sleep without a blanket due to heat or travel situations, start by using a light sheet or comforter instead of going completely without. Over time, your brain can adapt to new cues for sleep, like dim lights, calming music, or aromatherapy.
However, if your reliance on a blanket feels like more than a habit—if you experience panic, racing thoughts, or trouble sleeping without it—it might be worth exploring whether underlying anxiety or trauma responses are playing a role. In such cases, therapy can help treat the underlying cause rather than just the symptom.
Bottomline
Sleeping with a blanket is usually harmless and often beneficial because it provides comfort, warmth, and a sense of security. For some, it’s a coping mechanism for anxiety or stress. For others, it’s simply a lifelong habit shaped by conditioning.
“Whether it’s trauma, stress, or conditioning, what matters is that a blanket helps you feel safe enough to relax. And in today’s world of constant stress, finding something that helps you sleep better is nothing to feel guilty about,” concluded Kapoor.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]