Do Lack of Sleep and Exercise cause Hair Fall?

A healthy lifestyle includes things like exercise and getting enough sleep. Your weight will be controlled, you will have more energy to function and your mood will become lighter. The increased levels of pressure that result from the lack of sleep and exercise, and the lowered level for normal cellular functioning, might result in conditions of hair loss or thinning hair as well. Having good sleep hygiene is all about setting yourself up for successful sleep each and every night.

What does hair loss look like?

Hair loss is often categorized as patchy hair loss. Hair loss is a symptom of alopecia areata or small coin-sized bald patches. We all know that hair usually grows back within a few months. Patchy hair loss is also seen if a person is in

Traction alopecia, where hair begins to thin out from tight braids
Trichotillomania is caused by physical pulling of the hair
Less known common infections

Diffuse loss of hair is seen more in patients taking medicine that is known to provoke hair loss. It is also seen in people with a protein deficiency, or a severe disease like cancer. Diffuse hair loss is also known as Telogen Effluvium. It is described as the thinning of the hair all over your scalp.

Causes of hair fall

Not all loss of hair is permanent; some of the types are temporary. Most hair loss is caused by genetics, and unfortunately, hair loss due to a genetic predisposition is more likely to stay throughout life. Even though it is difficult knowing that your hair may be getting thinner, there is a way you can reverse this entire process. If you are not working, make sure to take care in the following areas:

Physical activity is often paired with balanced nutrition that keeps your body healthy, and your hair is a reflection of your health.
Continuous workout sessions might help to prevent some forms of hair loss because it improves the flow of blood to your scalp.
Showering after your heavy workout is always a good idea. Not only for obvious reasons but also because of the sweat that will build upon your scalp if you don’t. This build-up could lead to hair loss. You must also get rid of (or wash) any old, sweaty hats that you have been wearing; these can affect your hair’s health, too. Keeping your scalp clean is critical for your hair health.

How is sleep linked with hair fall?

Talking about the link between sleep and hair loss, sleep deprivation is a form of pressure and pressure or tension is a major reason for hair loss. Typically, hair loss caused by a lack of sleep isn’t permanent. However, this will depend on whether there is another underlying cause of hair loss exposed by the form of pressure that you have.

If you are not getting enough sleep or have a sleep disorder like insomnia it can disturb the body’s balance, immune system, hormone secretion, as well as mental vitality. Because hair is very sensitive to changes that occur within the body, these alterations will impact hair growth and health. Cortisol the strain hormone, which is often linked to tension, has a significant impact on when people go to sleep and get up.

The best exercises for sleep

1) Increase your everyday workout routine

You must try to get at least 30 minutes per day of cardio exercise. Resistance training like weight lifting is also a good idea and you can do it 3 times per week.

2) Get a standing desk at work

Although it might not be convenient to turn your sitting desk into a standing desk if you do have the chance it is much more worth it. It also improves posture which can help with scalp tension.

3) Do 5 minutes of deep breathing 30 minutes before bedtime

Deep breathing will help you to oxygenate the lungs, thus helping to deliver more nutrients to the hair follicles. Aside from this, it will also help you to sleep and help reduce cortisol. Deep breathing is a kind of meditation, so you will also help your mind relax.

4) Get up as soon as you wake up

You must maintain a regular sleep schedule that can help promote good sleep.

Tips to prevent hair fall while sleeping

Pick a pillowcase made of silk or satin.
Use an overnight hair mask and avoid sleeping with damp hair.
Make use of a scalp treatment using Anti hair fall kit, one is highly recommended by GHC.
Hair detangling before going to bed
Never wear a night hat or tie your hair back.

Which Food Item Can Prevent Hair Loss?

Some of the foods through which you can prevent hair loss are

Walnuts

Walnuts are said to be rich in biotin, B vitamins, and Vitamin E which strengthens the hair roots and promotes hair growth. They also nourish the scalp and prevent flaky scalp.

Flaxseeds

Omega-3 fatty acids included in these seeds are readily absorbed by your hair shaft and follicles, nourishing your scalp and reducing hair loss. They also add some elasticity to the hair and prevent breakage.

Eggs

Eggs are a great source of protein and biotin. These two nutrients work as a booster to promote hair growth. Protein is important for hair growth so a lack of protein in our diet can promote hair problems.

Avocados

Avocados are a great source of healthy fat. They are an excellent source of vitamin E which promotes hair growth. it also combats oxidative strain by neutralizing free radicals.

Soybeans

Soybean is said to contain spermidine which promotes hair growth. Adding soybean to your diet will help you prevent hair problems.

Meat

is a rich source of all the nutrients which provide hair growth. The protein which is found in meat aids hair growth and helps repair the hair follicle.

Dairy products

like milk, curd, and tofu are loaded with essential nutrients such as proteins and vitamin B12, iron, zinc, and omega 6 fatty acids. These nutrients promote hair growth and hair thickness.

Beetroot

This is rich in chemicals like nitrates. These contribute to improving blood circulation and promote overall hair health.

Take Away

If you are facing hair loss and looking for the best solution to stop hair loss then you can check out our products which are suggested by our dermatologists at Mars on the GHC website.

Frequently Asked Questions

1. Does working out reduce DHT?

Yes, The amount of DHT the body produces is decreased by moderate exercise three to five times per week.

2. Can a pillow cause hair loss?

Your hair loss is unaffected by the pillowcase you use at night, whether it is made of cotton or silk. The mechanical treatment of our hair, such as heat styling and physical handling, is what causes hair loss outside of medical or genetic factors.

3. Can lying down too much cause hair loss?

No, lying down does not cause too much hair loss.

References:

Joel K. Pulickal; Feroze Kaliyadan, May 2022.

Traction Alopecia

Javier Canales, Orlando Contreras-López, José M Álvarez, Rodrigo A Gutiérrez, Aug 2017.

Nitrate induction of root hair density is mediated by TGA1/TGA4 and CPC transcription factors in Arabidopsis thaliana