Miya Pearson
Sleep is essential for the human body to repair and recover. Getting a good night's sleep is also crucial for hair growth and health. Hair follicles are made of protein, and when we sleep, our bodies repair, build, and strengthen hair follicles. A lack of sleep can lower hormone levels, including the human growth hormone, which is produced while we sleep. Sleep deprivation can also increase stress on the body, which can lead to telogen effluvium, a significant but potentially temporary loss of hair on the scalp. Prioritising sleep is, therefore, an important factor in maintaining a healthy head of hair.
| Characteristics | Values |
|---|---|
| Does hair grow during the day or sleep? | During sleep |
| Is hair growth affected by sleep deprivation? | Yes |
| What is the hair growth phase during sleep? | Anagen - active growth phase |
| How does sleep deprivation affect hair growth? | Lowers hormone levels, increases stress, and interrupts the hair growth cycle |
| What are the key signs of sleep-deprived hair loss? | Excess shedding, lacklustre and weak-feeling hair, thinning density, and little to no new regrowth |
| How can you treat sleep-deprived hair loss? | Regulate sleep architecture, optimise bedroom environment, manage stress, and use targeted treatments |
What You'll Learn
Sleep helps hair growth
Sleep plays a crucial role in hair growth. Firstly, getting a good night's sleep helps to regulate hormone levels, including the human growth hormone, which is essential for hair growth. Interrupted sleep cycles or a lack of sleep can result in insufficient production of this hormone. Additionally, inadequate sleep can create stress on the body, increasing the likelihood of telogen effluvium, a condition that causes temporary hair loss on the scalp.
Secondly, sleep is necessary for the body's repair and rejuvenation processes. During deep, restorative sleep stages, the body regenerates and repairs cells, including hair follicle cells. This is when essential growth hormones, such as oestrogen and melatonin, are released. Oestrogen stimulates hair follicle cell proliferation, while melatonin helps synchronize hair cycle timing and has receptors in hair follicles that control the growth and rest phases.
Thirdly, sleep helps to manage stress levels, which can contribute to hair loss. When the body is sleep-deprived, stress hormones like cortisol dominate, disrupting follicle cell activity. Cortisol inhibits growth factors, alters melatonin signalling, and constricts local blood vessels, reducing oxygen and nutrient supply to the hair follicles. This can prematurely terminate the active growth phase, leading to increased hair shedding and thinning.
To promote healthy hair growth, it is recommended to get 7-9 hours of quality sleep each night. Additionally, maintaining a consistent sleep schedule, optimizing your bedroom environment, and managing stress through self-care practices like meditation, yoga, or counselling can also support hair growth.
In conclusion, sleep is vital for hair growth as it regulates hormone levels, facilitates cell regeneration, and manages stress. By prioritizing sleep and implementing healthy sleep habits, you can create optimal conditions for robust hair growth and maintain the health and shine of your mane.
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Lack of sleep can cause hair loss
Sleep is essential to every process in the body, including hair growth. While it may not be the only factor influencing hair health, it is a crucial one. When you don't get enough sleep, the stress hormone, cortisol, is released. This hormone can prematurely push hair follicles into the resting phase, where they are more likely to shed.
During deep, restorative sleep stages, the body repairs and regenerates cells, including hair follicle cells. Sleep is also when essential growth hormones, including those that stimulate hair growth, are released. In addition, adequate sleep ensures that stress hormone levels are kept in check. Unmanaged stress is one of the most common triggers of hair loss, along with hormonal and genetic causes.
A Korean study from 2002 to 2013 found that patients with a sleep disorder were at a much higher risk of alopecia areata than those without. Alopecia areata is an autoimmune disease, and stress is its most common trigger. It causes bald spots of different sizes to appear on the head, eyebrows, and beard.
If you are experiencing hair loss due to lack of sleep, there are several strategies you can try to improve your sleep quality:
- Maintain a consistent sleep-wake schedule
- Optimise your bedroom environment and pre-bedtime routine
- Practice stress-relieving activities like meditation, yoga, and massage
- Support your mental health through counselling, journaling, or social connection
- Limit caffeine intake, especially 4-6 hours before bedtime
- Protect yourself from blue light, especially at night, by using blue light blockers or limiting screen time
- Invest in blackout curtains for your bedroom
- Aim to go to bed before 10 pm, as this is when your body starts to produce melatonin, the hormone that triggers rest and relaxation
- Avoid eating large meals right before bed, as digestion can interfere with the regenerative functions of sleep
By prioritising sleep and making some simple lifestyle changes, you can improve your hair health and overall well-being.
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Hair follicle cells are repaired during deep sleep
Sleep plays a crucial role in hair growth. Our hair follicles contain stem cells, called HFSCs (hair follicular stem cells), which rely on sleep to keep the hair growth cycle running smoothly. When we get six to eight hours of sleep, our bodies complete vital reparative functions, including for our hair.
During deep, restorative sleep stages, the body goes into repair and rejuvenation mode. Sleep repairs and regenerates cells in the body, including hair follicle cells. Restorative deep sleep phases allow tissue growth and proliferation of hair matrix keratinocytes. This is when essential growth hormones, including those that stimulate hair growth, are released.
Sleep facilitates hair growth with key hormones during deep non-REM and REM sleep cycles. These include:
- Oestrogen: Stimulates hair follicle cell proliferation to support active anagen growth.
- Growth Hormone: Triggers downstream insulin-like growth factors to boost hair keratin production.
- Melatonin: Helps synchronize hair cycle timing; melatonin receptors are identified in human hair follicles.
Additionally, adequate sleep ensures that stress hormone levels, such as cortisol, are kept in check. Unmanaged stress contributes to hair loss as it can prematurely push hair follicles into the resting phase, where they are prone to shedding.
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Human growth hormone is produced while sleeping
Sleep is essential for the human body to repair and rejuvenate itself. During deep sleep, the body enters a repair and regeneration mode, where cells are repaired and regenerated, including hair follicle cells. This is also when essential growth hormones, such as the human growth hormone, are released.
The human growth hormone is responsible for triggering downstream insulin-like growth factors, which in turn boost hair keratin production. This hormone is produced while the body is asleep, and a lack of sleep can disrupt its production. Obtaining adequate sleep is crucial for maintaining optimal hormone levels.
During sleep, the body produces melatonin, often referred to as the "sleep hormone." Melatonin plays a vital role in regulating sleep cycles and hair growth patterns. It has receptors in hair follicles that help control the hair's growth phase (anagen) and rest phase (telogen). Adequate melatonin levels stimulate the active growth state of hair follicles, signalling them to enter the anagen phase, where cells divide rapidly to grow new hair.
Additionally, melatonin exhibits antioxidant effects, reducing inflammation and damage to the follicles. When melatonin levels are insufficient, it becomes more challenging for new hairs to form, leading to thinning or shedding. Individuals experiencing hair loss often exhibit low levels of melatonin.
To promote healthy hair growth, it is recommended to prioritise sleep and aim for 7 to 9 hours of quality sleep each night. This allows the body to complete its vital reparative functions, including hair follicle strengthening and growth.
Furthermore, stress-related sleep deprivation can trigger hair loss. When the body is sleep-deprived, stress hormones such as cortisol dominate, disrupting follicle cell activity and altering melatonin signalling, which is crucial for hair cycling.
In summary, human growth hormone, melatonin, and other essential growth hormones are produced during sleep, and their release is integral to hair growth and overall hair health. Prioritising sleep and maintaining a consistent sleep schedule are crucial steps in promoting healthy hair and counteracting the negative impacts of sleep deprivation on hair growth and thickness.
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Sleep apnea can cause hair thinning
Sleep plays a crucial role in hair growth. Our hair follicles contain stem cells, called HFSCs (hair follicular stem cells), which keep the hair growth cycle running smoothly and rely on sleep to function optimally. A lack of sleep can lower your hormone levels, including the human growth hormone and melatonin, which have been linked to hair growth.
Sleep apnea is a common sleep disorder characterized by interrupted breathing during sleep, often resulting in ongoing exhaustion. It can also affect hormone levels, and studies have found a link between sleep apnea and hair thinning or loss. One study showed that while sleep apnea had a negligible effect on men not predisposed to male pattern baldness, it did show a strong correlation with hair thinning or loss in those who were genetically predisposed.
The disruption in sleep caused by sleep apnea can lead to increased stress levels, which is a known factor in hair loss. Additionally, the exhaustion caused by sleep apnea can disrupt the normal sleep-wake cycle, affecting the secretion of melatonin, which is important for hair growth.
Furthermore, sleep apnea can trigger the onset of hereditary hair loss conditions such as androgenetic alopecia. A 2014 study found a link between disruptions in the circadian rhythm and the integrity of regenerated stem cell tissue, which can influence hair follicles and contribute to hair loss.
In summary, sleep apnea can cause hair thinning by disrupting normal sleep patterns, affecting hormone levels, increasing stress, and triggering hereditary hair loss conditions. Addressing sleep apnea through professional treatments or home remedies can help mitigate these effects and improve overall hair health.
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Frequently asked questions
Yes, hair grows during the day as well as at night. However, certain factors such as stress and lack of sleep can interrupt the hair growth cycle, leading to hair loss.
Yes, hair grows while you sleep. Sleep plays a crucial role in hair growth as it is when the body repairs and regenerates cells, including hair follicle cells.
Sleep helps regulate hormone levels, including human growth hormone and melatonin, which are important for hair growth. Sleep deprivation can lead to increased stress levels and disrupt the hair growth cycle, resulting in hair loss.
Yes, getting 6-8 hours of quality sleep is important for hair health. Additionally, using the right hair products for your hair type, moisturising hair before bed, and protecting hair strands with loose hairstyles or satin/silk pillowcases can promote healthy hair.
Signs of hair loss due to lack of sleep include excessive shedding, lacklustre and weak-feeling hair, thinning hair density, and lack of new hair regrowth along the hairline.
