Can Lack of Sleep Cause Hair Loss?

Hair loss is a common condition that affects both men and women. According to statistics from the American Academy of Dermatology Association, 80 million men and women in America have significant hair loss (1).

There are many potential causes of hair loss, including genetics, aging, stress, hormonal changes, medications, and health conditions. Recently, some research has suggested there may also be a link between lack of sleep and hair loss.

In this blog article, we will examine the evidence on sleep deprivation and hair thinning, the potential mechanisms behind this relationship, and tips for preventing hair loss by prioritizing healthy sleep.

The Impact of Sleep on Hair Follicles

Hair growth is controlled by follicles under the scalp, which are living structures fueled by nutrients from the bloodstream. Research shows that lack of sleep impacts the body in ways that may starve follicles of needed energy and resources for healthy hair production.

For example, studies link sleep deprivation to inflammation, increased stress hormones, nutrient deficits, decreased microcirculation to the scalp, and increased free radicals and oxidative stress. All of these effects can influence the hair growth cycle.

Specifically, lack of sleep activates the body’s “fight or flight” stress response, raising levels of cortisol and other inflammatory biomarkers. Over time, this can trigger hair follicles to prematurely enter the dormant phase of the hair cycle, resulting in increased shedding and hair thinning.

Poor sleep is also tied to lower circulation in the skin and depletion of vital nutrients like zinc, iron, selenium, vitamin D, and vitamin C, which play key roles in optimal hair health.

The presence of more free radicals and oxidative damage from too little sleep can additionally inflame hair follicles, impede growth, and accelerate aging and miniaturization of follicles. In sum, not getting enough sleep appears to generate physiological stress that interferes with the normal progression of hair growth phases.

Studies Investigating the Sleep-Hair Loss Link

While the connections between lack of sleep and hair loss risk may be evident biologically, does the published research bear out this relationship? Several studies suggest that sleep deprivation does correlate with increased hair shedding in humans.

For example, a 2019 study of over 300 women found that self-reported sleep quality and duration were linked to hair loss severity. Women with poorer sleep had significantly worse cases of alopecia areata—an autoimmune disease causing patchy hair loss—than women who reported resting well. Odds of extensive hair shedding were also much higher in poor sleepers in the sample.

Another study in 2018 examined sleep and hair loss symptoms in 448 patients at a dermatology clinic. An analysis of patient surveys showed that short sleepers who got less than 6 hours nightly had a significantly higher likelihood of problematic hair loss and overall dissatisfaction with their scalp hair volume and density compared to normal 7-9 hour sleepers.

Other research hints that shift work and circadian rhythm disturbances can affect hair thinning over time as well. For example, a 2017 study of shift workers found that women working irregular night shift schedules had more than triple the odds of experiencing premature hair loss compared to women working regular hours.

While more research is needed, current evidence generally supports the idea that lack of sufficient sleep corresponds to increased hair shedding, decreased hair fullness, and greater risk of clinically significant alopecia for both sexes.

Tips to Help Avoid Hair Loss by Improving Sleep

If you are concerned about hair thinning or loss, focusing on getting enough high-quality, regular sleep is a smart prevention strategy. Here are some evidence-backed tips for optimizing sleep to support healthy hair growth:

1. Aim for 7-9 hours nightly. Research links both short and long sleep to increased hair loss risk, so shoot for the recommended range (10).

2. Research links both short and long sleep to increased hair loss risk, so shoot for the recommended range (10). Stick to consistent bed/wake times. Holding to the same schedule—even on weekends—can help reinforce the body’s natural circadian rhythms for optimal rest.

3. Holding to the same schedule—even on weekends—can help reinforce the body’s natural circadian rhythms for optimal rest. Limit blue light exposure before bed. Light from screens can suppress melatonin and delay sleep onset. Avoid phones/TV 2-3 hours before bedtime (11).

4. Light from screens can suppress melatonin and delay sleep onset. Avoid phones/TV 2-3 hours before bedtime (11). Create an ideal sleep environment. Factors like cooler temperature, minimal noise, pure darkness, and comfortable mattress and pillows promote deeper sleep.

5. Factors like cooler temperature, minimal noise, pure darkness, and comfortable mattress and pillows promote deeper sleep. Reduce stress through relaxation techniques. Stress disrupts sleep by elevating cortisol. Try yoga, meditation, massage, Epsom salt baths.

6. Stress disrupts sleep by elevating cortisol. Try yoga, meditation, massage, Epsom salt baths. Avoid stimulants in the late afternoon or evening. Caffeine, nicotine, and alcohol can interfere with sleep quality and duration.

7. Optimizing sleep duration and consistency through healthy sleep hygiene habits can help minimize hair loss risk by reducing inflammation, cortisol, and oxidative stress on the scalp’s follicles.

Conclusion

A growing pool of research reveals that a lack of adequate, high-quality sleep corresponds to accelerated hair shedding and thinning for both women and men.

Hair follicles appear highly sensitive to the physiological effects of sleep deprivation, including higher stress hormones, inflammation, constrained blood flow, and nutritional deficits—all of which can prematurely push hairs into the dormant phase of the growth cycle.

By taking steps to consistently get 7-9 hours of sleep in a cool, dark, and tranquil environment, you can help mitigate unnecessary stress on hair follicles and maintain healthy hair growth. Making sleep a priority may ultimately play a key role in keeping your hair lush, full, and vibrant over the long term.