If You Can't Sleep, Your Hair Falls Out

"I feel like I lose more hair when I'm tired." This vague sensation felt by many actually has a clear scientific basis. One of the lifestyle habits I emphasize most in hair loss treatment is 'sufficient and high-quality sleep.' Just as your skin becomes dull when you lack sleep, your hair inevitably loses its strength and begins to shed.

1. Sleepless Modern Society, Thinning Hair

Compared to the past, the sleep duration of modern individuals continues to decrease. Overwhelming academic and work loads, complex social lives, city lights that never dim at night, and TVs and smartphones that we can't let go of until just before falling asleep—our brains and bodies are being deprived of the chance to rest properly.

I view this chronic sleep deprivation and decline in sleep quality as one of the major causes behind the recent surge in hair loss patients, including younger age groups. In a study I personally conducted, the correlation was clearly revealed.

Research Results from Lee Moon Won Clinic

In a survey of 468 university students in Seoul, the group with low sleep quality showed a significantly higher tendency for hair loss compared to the group with good sleep quality (p<0.05). A clear correlation was found: the poorer the quality and quantity of sleep, the higher the tendency for hair loss. In particular, the optimal sleep duration for hair loss prevention was found to be 8 hours.

Interestingly, the '8-hour sleep' found to be best for hair loss prevention coincides with the recommended sleep duration for preventing other chronic diseases. In other words, 7 to 8 hours of sufficient sleep is a core health habit that prevents not only hair loss but also chronic conditions like diabetes and heart disease.

2. What Happens in Our Hair Follicles When Sleep is Lacking

Why exactly does hair fall out when we don't sleep? The reason lies in our body's hormones and the process of cell regeneration.

• Decreased Growth Hormone Secretion: The growth of hair and the repair of damaged follicle cells are driven by 'growth hormones' secreted while we are in a deep sleep. Lack of sleep reduces the secretion of these hormones, inevitably weakening follicles and thinning the hair.
• Reduced Melatonin and Oxidative Stress: Melatonin, the sleep hormone, acts as a powerful antioxidant, protecting hair follicles from free radicals. When you can't sleep, melatonin production drops, exposing follicles to an environment where they age and become easily damaged.
• Increased Stress Hormones: Sleep deprivation is a major physical stressor in itself. It raises levels of 'cortisol,' the stress hormone, which shortens the hair growth phase and forces hair quickly into the telogen (shedding) phase, triggering hair loss.

3. Lifestyle Habits for Sound Sleep (Sleep Hygiene)

For those who struggle with "I want to sleep, but I can't," here are 'sleep hygiene' methods to help you achieve a sound sleep.

• Regular Circadian Rhythm: Going to bed and waking up at the same time every day stabilizes your biological clock.
• Light Regulation: Stay away from blue light sources like smartphones and TVs 1–2 hours before bed and keep the bedroom dark. It is helpful to wake yourself up with sunlight in the morning.
• Optimal Bedroom Environment: Create a sleep-friendly environment by keeping the temperature slightly cool and blocking out as much noise as possible.
• Watch What You Eat Before Bed: Overeating, alcohol, and caffeine before sleep are the biggest enemies of sound sleep.
• Daytime Activity: Regular exercise helps with deep sleep, but vigorous exercise right before bedtime should be avoided.

4. When You Need Help: Supplements and Specialist Consultation

If sleep problems are not resolved through lifestyle improvements, you may consider supplementary help. Melatonin, Magnesium, and L-theanine can help stabilize the nerves and improve sleep quality. However, if insomnia persists for more than two weeks, it may be a condition requiring medical treatment. In such cases, you must consult a doctor or specialist to resolve the underlying cause.

Healthy hair grows from a healthy body, and a healthy body stems from sufficient sleep. The first step toward preventing hair loss and achieving 'Super Hair' begins tonight—putting your smartphone down a little earlier and getting a good night's rest.