Mathilde Lacombe

It’s hard to get enough sleep these days with everything going on. From too much screen time to a busy social life and hectic work schedule, there are more than enough excuses not to sleep well. A lack of sleep can cause low energy, a lack of concentration, and even hair loss.

Here, we’ll look at how your sleep health and scalp health are connected, what the possible effect of losing sleep is on your hair, and how you can improve the quality of your sleep and your hair growth.

If you’re struggling with hair loss, whether you have sleep issues or not, we’ll also explore how you can seek treatment to promote hair growth and how you can help your hair growth cycle.

The hair growth cycle and how it affects hair health

The hair growth cycle consists of three phases:

• The anagen phase is the growth phase and lasts 2-6 years when the cells in the follicle develop at an advanced rate and produce hair strands.
• The catagen phase is a short transitional phase that signals the end of active growth, during which the follicle recedes and severs blood supply and sustenance to the hair.
• The telogen phase is when follicles enter the resting period before they are able to produce new strands again.

The connection between sleep and loss of hair

How insomnia affects hair health

Loss of sleep will lead to hair loss due to stress that will interfere with the hair growth cycle. When your body doesn’t get enough sleep, it raises your stress levels and pushes hairs prematurely into the resting phase of the hair growth cycle. This is because your body will prioritise providing nutrients to vital organs rather than your hair follicles.

Insomnia also causes hair loss as a result of immune system weakening and blood pressure increase. This prevents your hair follicles from gaining nutrients.

The increase in the stress level in people with sleeping disorders like sleep apnea also causes hair loss. These abnormal sleeping habits might result in baldness or thinning since increased stress causes nutrients to be diverted from your hair follicles.

Poor sleep-related hair loss can manifest as excess shedding with more hair being visible in your brush or in the shower, weak hair that is prone to tangling, widening hairline and thinning spots, and minimal regrowth at the hairline.

The effect of stress on hair loss

Stress is a natural by-product of lack of sleep and will also accelerate hair loss.

Lack of adequate sleep contributes to stress, which can cause hair loss due to sleep deprivation, forcing hair to be shifted into the resting stage. In other words, an inflammatory process the body may go through could result in telogen effluvium disorder (sudden hair loss).

When the body is undergoing stress, excess cortisol (the stress hormone) is secreted which results in hair loss and hair shedding due to disruption in the hair growth cycle.

How do I know whether I’m sleeping well?

It’s hard to tell whether you’re sleeping well or not, even if you sleep over 7 hours. There are some signs (except for hair loss) that indicate your sleeping quality is not good enough.

For most individuals, it will take 10 minutes to get to sleep; if it takes longer than half an hour, then something else may be keeping you awake.

Constant waking, apart from a trip to the bathroom, might disrupt the quality of your sleep. It can be a sign of poor-quality sleep if more than 20 minutes is required to fall asleep once you wake up.

If you are tired during the day, despite having slept 7-9 hours, then there is likely something else going on in your body that needs to change, such as not getting enough nutrients. Discuss with your doctor if you are worried about your vitamin and mineral intake.

The effect of sleep on hair growth

Good quality sleep and hair growth

Your hair follicles have a chance to repair and regenerate through deep stages of sleep.

Restorative, deep sleep stages promote hair matrix keratinocyte development, which is a growth factor that leads to hair growth. As we sleep, we have four cycles of the sleep cycle, from light sleep to deep sleep.

You need to experience all of these so that you feel refreshed in your mind and body when you wake up in the morning. Healthy sleep leads to a better immune system, metabolism, and memory function, according to the University of Chicago.

Hormones for inducing hair growth are released during deep stages of sleep. Sound sleep keeps the stress hormones (like cortisol) in control so that hair fall is prevented.

There has not been any correlation between excessive sleeping and hair loss, but you need a balanced sleeping pattern, as abrupt changes in your sleep cycle can influence your hair growth.

The role of melatonin in hair growth

The “sleep hormone” melatonin regulates sleep cycles and hair growth cycles, and receptors on the hair follicles regulate the anagen phase of hair growth.

Normal levels of melatonin start the anagen phase of hair growth, commanding them to exit the rest phase to enter the anagen phase. When melatonin drops with poor sleeping, that impacts hair growth.

Melatonin also works to carry out antioxidant activity to eliminate inflammation and injury to the follicle. 

When melatonin levels are low and there isn’t enough to bind to receptors on the hair cells, it can cause difficulties with producing new hairs. A melatonin supplement, timed around the circadian rhythms in the body, may help with reactivating hair follicles so more cells are stimulated to enter the anagen phase.

There are several hormones and enzymes released during non-REM and REM sleep cycles alongside melatonin. These include oestrogen to encourage hair follicle cell production for active anagen growth and protein synthesis to stimulate hair follicle cell metabolism as well as structural keratin production. Furthermore, growth hormones promote insulin-like growth factors, which may help with hair keratin production.

Alopecia areata and sleep

Alopecia areata, an immune system-related hair loss condition, also presents a high incidence of depression and anxiety.

More depression and anxiety are found in alopecia areata patients than in controls. Endocrine imbalance and stress hormone elevation occur as a result of chronic sleep loss.

Sleep disorders are often observed in depression and anxiety patients. Sleep is also disturbed in alopecia areata patients.

The mean Pittsburgh Sleep Quality Index (a self-diagnosed report on sleep quality) is higher in alopecia areata patients than in healthy controls (where a low figure is healthier).

Studies on alopecia areata and sleep

As part of a study published in Dermatology Therapy in 2022, researchers found a connection between alopecia areata and issues with sleep, including high stress, obstructive sleep apnea, and getting less than six hours of sleep.

Another study from the Tehran University of Medical Sciences saw that 51 alopecia areata patients experienced markedly worse sleep compared to controls. The alopecia areata patients who had anxiety or depression had worse quality sleep. The researchers concluded that adequate sleep and mental health were important in managing alopecia areata.

The study also cited another clinical trial that found people with sleep disorders were more likely to develop alopecia areata.

How to improve the quality of your sleep: Expert advice

Development of healthy sleeping habits

A regular sleeping routine may improve poor sleeping habits.

The development of soothing and relaxing bedtime routines and optimization of the sleeping environment may improve sleep quality.

Frequent use of the following methods can help to minimize stress:

• Mindfulness meditation
• Deep breathing
• Yoga

It’s important to go to sleep at a regular time. It may be difficult depending on your job or life, but the most appropriate time to go to sleep would be 8-10 pm. Then your body would sleep deeper at 2-3 am, and hormones can be released and organs can be detoxified.

Lifestyle and food changes for restful sleep

A diet rich in vitamins such as magnesium, potassium, and vitamin B6 may contribute to a healthy sleep pattern. 

Other vital nutrients for hair growth, like biotin, won’t reach your hair follicles if you’re low on sleep, as this causes reduced blood circulation.

You should attempt to leave out screen time at least 30 minutes before bedtime, including phones, laptops, and TVs. In case you must use an electronic device for the day, say for your job, it is a good idea to apply a blue light filter to your screen.

Even if you only use the filter in the evening, by shutting out blue lights that are meant to be wake-promoting, you may become less responsive to them afterward. Blue light filtering makes screens appear orange, and this may be difficult to become accustomed to, but most devices include a slider that gradually transitions you to it.

You also shouldn’t drink alcohol and caffeine prior to sleeping because they will destroy your sleeping pattern. When you take coffee or any other drink that contains caffeine prior to going to bed, you may not sleep. Although alcohol does not disturb your sleep, when you wake up, you would still be feeling weak.

Human beings require 7 to 9 hours of good-quality sleep daily in order to retain the cycle of hair growth.

When we are rested, it will also affect our mood, memory, and cardiovascular system. Sleep loss leads to weight gain, a compromised immune system, and hypertension, which increases the risk of heart disease.

Physical activity and exercise during the day help you sleep better. However, do not do vigorous exercise two hours before bed as it could keep you up later. Yoga and meditation exercises are fine to do before sleeping to help relax and reduce stress.

Treatment of hair loss through hair transplants and other methods

Hair loss from lack of sleep is usually temporary, and your hair will grow normally after you have allowed yourself enough time to regain a normal sleep pattern.

But if you go back to your normal sleeping habits and keep on losing hair, then there may be other reasons behind your hair loss. 

These include:

• Hormonal imbalances
• Aging
• Dietary deficiency
• Tight hairstyles
• Androgenetic alopecia (genetic hair loss)

There are some different treatment options if you’re looking to promote hair regrowth.

Hair transplants are a long-term hair loss treatment option. Healthy hair is taken from a donor area on your head, usually at the back of your head where follicles are strong and then inserted into balding or thinning areas. When the hair grafts have been implanted and have time to adapt to the hair growth cycle, they will produce new hair shafts.

Other hair loss treatments include: 

• Medications
• Microneedling 
• Platelet-rich plasma (PRP) injections 
• Low-level laser therapy (LLLT)

Hair loss supplements usually utilize more than a single ingredient that can be effective in hair growth by acting on more than a single cause. Combinations usually act by preventing dihydrotestosterone (DHT) formation and dilating the blood vessels of the scalp.

DHT is the hormone that makes your hair follicles smaller, and thus your follicles shrink and cannot grow new hairs. Your hair follicles have access to more oxygen and nutrients when your blood vessels are open, so that they are in a better place to grow healthy hair.

Meeting with a trichologist or dermatologist will help you decide on the best treatment for you.

Top Tips for Healthy Hair Growth Cycles

You can promote healthy hair growth cycles through:

• Healthy sleep hygiene
• Nutritious dieting habits
• Stress-reduction methods

In addition to this, regular trimming, reduced heat styling, and good hair care practices can prevent breakage in your hair and promote hair growth.

Your location can also play a role in your hair condition. Pollution, chemicals, and too much sunlight can harm your hair. It will give your hair a dehydrated or brittle appearance and cause breakage.

If you must use heat styling equipment, you should try using preventative treatments like heat protectants, so your hair is not excessively exposed to environmental deterioration.

The importance of sleep for your hair health

Loss of sleep will interfere with your hair growth cycle and thinning or hair loss is likely to follow. This will make your hair weaker and prone to breakage since it’s not getting what it needs from the nutrients present to facilitate healthy hair growth. It can also lead to other problems, such as a lack of energy and being unable to focus.

If you place importance on good sleep and attempt to reduce stress in your life, you may promote hair growth and feel healthier. You can also combat hair loss by choosing the right hair care products, taking hair growth supplements, and making sure you have a balanced diet.

Always talk to an expert if you are having hair loss problems or trouble sleeping so you can get tailored advice and treatment.