If you don't sleep, your hair will fall out.

“I think my hair falls out more when I’m tired.” This feeling that many people vaguely feel actually has a clear scientific basis. One of the lifestyle habits I most emphasize when treating hair loss is ‘sufficient and quality sleep.’ Just as our skin becomes dull when we lack sleep, our hair also loses its strength and falls out.

1. Modern people who can’t sleep, hair loss

Compared to the past, the sleep time of modern people continues to decrease. Overloaded studies and work, complicated social life, city lights that don't turn off until late at night, and even the TV and smartphone that you can't let go of right before you go to sleep. Our brains and bodies are being deprived of proper rest.

I believe that this chronic lack of sleep and poor sleep quality is one of the important causes of the recent rapid increase in hair loss patients, including young people. The connection was clearly revealed in my own research.

Research results from Lee Moon-won Oriental Medicine Clinic

In a survey of 468 college students in the Seoul area, the group with low sleep quality had a significantly higher tendency to hair loss than the group with good sleep quality (p<0.05), and there was a clear correlation that the worse the quality and quantity of sleep, the higher the hair loss tendency. In particular, the appropriate sleep time to prevent hair loss was found to be 8 hours.

Interestingly, the eight hours of sleep shown to be best for preventing hair loss is also consistent with the recommended amount of sleep for preventing other chronic diseases. In other words, getting enough sleep of 7 to 8 hours is a key health habit that not only promotes hair health but also prevents chronic diseases such as diabetes and heart disease.

2. What happens to our hair follicles when we lack sleep?

So why does hair fall out when you can't sleep? The reason lies in our body's hormones and cell regeneration process.

• Decreased growth hormone secretion:Hair growth and repair of damaged hair follicle cells are achieved by 'growth hormone' secreted while we are in deep sleep. Lack of sleep reduces the secretion of this hormone, weakening hair follicles and causing thinning hair.
• Decreased melatonin and oxidative stress:The sleep hormone 'melatonin' acts as a powerful antioxidant and protects hair follicles from free radicals. When you don't sleep, melatonin secretion decreases, exposing hair follicles to an environment that makes them prone to aging and damage.
• Increased stress hormones:Lack of sleep itself is a huge stress on the body. This increases the level of the stress hormone 'cortisol', shortening the growth phase of hair and quickly transitioning to the telogen phase, the shedding phase, causing hair loss.

3. Lifestyle habits for good sleep (sleep hygiene)

For those who complain, “I can’t sleep even though I want to,” we will teach you ‘sleep hygiene’ methods to help you sleep well.

• Regular life rhythm:Just going to bed and waking up at the same time every day stabilizes your biological clock.
• Light control:1-2 hours before going to bed, stay away from blue light such as smartphones and TV and darken your bedroom. It is a good idea to wake up in the morning by exposing yourself to sunlight.
• Optimal bedroom environment:Create a pleasant environment for sleeping by keeping the temperature slightly cool and blocking out as much noise as possible.
• Food precautions before bed:Overeating, drinking alcohol, and caffeine before bed are the biggest enemies of a good night's sleep.
• Daytime activities:Regular exercise can help you sleep better, but you should avoid strenuous exercise right before going to sleep.

4. When you need help: Supplements and expert advice

If lifestyle changes do not solve your sleep problems, you may want to consider supplemental help. Melatonin, magnesium, and L-theanine can help calm your nerves and improve sleep quality. However, if insomnia persists for more than two weeks, it may be a condition that requires medical treatment, so you should consult a doctor or specialist to address the underlying cause.

Healthy hair grows from a healthy body, and a healthy body comes from sufficient sleep. The first step to preventing hair loss and having ‘super hair’ starts with putting away your smartphone a little early tonight and getting a good night’s sleep.