Bedtime habits may be one of the causes of hair loss. Don’t want to see a lot of hair falling on your pillow? Then follow these tips to prevent hair loss during sleep.
The normal hair growth cycle sheds at least 50 to 100 hairs a day, so don’t worry if you see a few strands on the floor. But anything more than that is hair loss, which can be temporary or permanent. It may be due to your genes, dietary reasons, or hormonal imbalances. The choice of pillow fabric and poor sleep cycles can also cause hair loss. Perhaps this is why hair loss occurs during sleep. Don’t worry, there are several ways to prevent hair loss while you sleep.
What causes hair loss?
According to the American Academy of Dermatology, losing 50 to 100 hairs a day is not a sign of hair loss because our bodies grow new hair and shed old hair. However, if it becomes more than that, then the problem of hair loss arises. Some of the causes are listed below.
1. Poor sleep cycle
According to a 2022 study published in the medical journal Annals of Medicine and Surgery, people with sleep disorders are more likely to experience hair loss than those without sleep disorders. “Sleep disorders can affect hair regrowth and regeneration cycles, leading to hair loss,” says dermatologist Dr. Chagalullah Misri.
Poor sleep quality can lead to hair loss. Image provided by: Freepik
2. Improper diet
For healthy hair growth, it is mandatory to include certain nutrients in your diet. Hair needs iron, protein, zinc, and biotin. However, a lack of a healthy diet that is deficient in these nutrients can lead to hair loss.
3. Hormonal changes
Changes in the levels of estrogen or stress hormones (cortisol) can cause hair loss. According to a study published in the Journal of Drugs in Dermatology in 2016, cortisol can affect the normal functioning of hair follicles.
4. Sleep with a tight hairstyle
Tying your hair tightly before going to bed can cause hair loss. “Tight ponytails, braids, and buns can reduce blood circulation to the scalp, which can lead to hair loss,” experts say.
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5. Pillow cover friction
During sleep, friction occurs between your hair and the pillowcase. This weakens the hair and causes hair loss. Some fabrics, such as cotton, can retain moisture in your hair, making it dry and frizzy, leading to hair loss.
How to prevent hair loss while sleeping?
Here are some tips to prevent hair loss while you sleep.
1. Replace your cotton pillowcase with a satin or silk pillowcase.
Cotton pillowcases have a higher chance of hair breakage due to the friction between the hair and the cotton. “Pillowcases made of silk or satin are good for hair because they glide smoothly over them with little to no friction,” say experts.
2. Don’t sleep with wet hair
Wet hair is more prone to breakage, so make sure your hair is completely dry to minimize hair loss while you sleep. When hair is wet, the hair shaft absorbs water and expands, making it weaker.
3. Good quality sleep
When your body enters the telogen phase, it goes into repair and rejuvenation mode, releasing growth hormones that stimulate new hair growth and shed old hair. But for that to happen, you need quality sleep. Lack of sleep causes increased cortisol levels, which can further damage your hair.
4. Buy a humidifier
If your hair is very dry and frizzy, it will break easily. “So, buy products like humidifiers to keep the air in your room sufficiently humid to prevent your hair from becoming dry and brittle,” says the expert.
5. Tie your hair loosely
Never tie your hair up in buns, braids, ponytails, or other tight hairstyles while sleeping, as this can damage hair follicles and cause hair loss. Therefore, keep your hair in a loose ponytail to avoid stressing your scalp while you sleep.
6. Scalp massage
Massage your scalp before going to bed. According to a study published in ePlasty in 2016, regular scalp massages can lead to increased hair volume.
This increases blood flow to the hair follicle, which nourishes the hair follicle by providing oxygen and nutrients, promoting hair growth and preventing hair breakage.
7. Sleeping position is important
If you sleep on your back, it’s probably best for your scalp as it minimizes friction and prevents damage to your hair. If you sleep on your side on either your left or right side, we recommend changing your position to evenly distribute pressure on your scalp and prevent hair loss.
Sleeping position can cause hair loss. Image courtesy: Adobe Stock
8. Apply a hair serum containing peptides
To prevent hair breakage and strengthen hair follicles, apply a hair serum made with strengthening ingredients such as peptides. “They help nourish the scalp and promote hair growth,” says the expert.
When should I consult a doctor?
If you notice a noticeably large number of hair strands on your pillowcase or observe some bald spots, be sure to consult your doctor. Your doctor may advise you on lifestyle modifications, hair care products, supplements, or topical applications, depending on the extent of your hair damage.
FAQ
Is it normal for hair to fall out while sleeping?
Yes, that’s true because the natural hair growth cycle involves shedding old hair and regrowing new hair. This usually occurs during sleep, as this is the time when the body is resting. This happens by stimulating the body’s repair and rejuvenation modes. Essential hormones, such as growth hormone and hormones that promote hair growth, are secreted during deep sleep. However, a lot of hair falling on your pillow can be a cause for concern and could indicate underlying causes such as stress, illness, or hair care practices.
Are there any side effects of covering your hair while sleeping?
If you cover your hair with breathable fabrics such as silk or satin, there is less friction between your hair and such fabrics, so there is little chance of hair loss. In fact, such fabrics prevent hair damage. However, using other fabrics such as cotton or synthetic fibers can trap moisture and heat in your hair, causing excessive sweating from your scalp, which can lead to more hair loss.
Is it better to sleep with your hair up or down?
The best way to sleep is to tie your hair low and loose in a ponytail or braid. This type of hairstyle does not put stress on your scalp.
