Is Sleeping in Braids Bad for Your Hair? Protect Your Hair and Get Beachy Waves Overnight

Co-authored by Mindy Nguyen and Caroline Heiderscheit

Last Updated: March 1, 2023 References

If you’re looking for an easy way to get beachy waves in your hair, you may have heard of overnight braids (or, braids you leave intact for sleep). As long as you do them right, overnight braids are totally healthy for your locks. But how can you be sure you're keeping your hair safe during the night? Don't worry, we've got you covered. For all the best tips to achieve gorgeous, healthy curls with overnight braids, read on.

Section 1 of 2:

Benefits of Braiding Hair at Night

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Sleeping in braids can help reduce hair damage. Tossing and turning during the night can cause breakage and damage. When you sleep in braids, you’re less likely to get tangles or snags in your hair.^{[1]
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Your hair retains more moisture when you sleep in braids. When you sleep with your hair down, the moisture from your hair can seep into your pillow during the night and you wake up with dry locks. Braiding your hair keeps moisture locked in so you wake up with healthy, shiny hair.^{[2]
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Overnight braids help you avoid the damage of heated styling tools. Curling or making waves in your hair with heated tools can really damage your hair over time. Since the braids hold your hair in the same position throughout the night, they’ll naturally curl your hair. Avoiding unnecessary heat styling means you can look forward to smoother, healthier hair in the long run.^{[3]
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Sleeping in braids promotes clear skin and prevents breakouts. If you don’t shower at the end of the day, your hair could have a lot of dirt and oils that built up over the day. When you sleep, your hair could get in your face and possibly cause blemishes. If you put your hair up in braids, it stays away from your face so it stays clean.^{[4]
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Section 2 of 2:

Best Tips for Sleeping in Braids

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Braid your hair when it’s dry or damp. When you tie back wet hair, it’s a lot easier to stretch and could lead to tension breakage. If you want to braid your hair before going to sleep, it's best to wait until it’s at least towel-dry to avoid any possible damage.^{[5]
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- If you're pressed for time, braid wet hair gently and definitely make sure it's dry or damp by bedtime to avoid damage while you toss and turn.
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Apply a leave-in conditioner to your hair before you braid. Use a leave-in conditioner to help keep your braids in place overnight. For an added bonus, leave-in conditioner will help keep your locks hydrated and healthy—especially if you struggle with dry hair.^{[6]
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- Choose a leave-in conditioner that’ll suit your hair type. Ask your hairstylist for recommendations.
- In general, thicker hair can handle heavier products. If your hair is finer, opt for less leave-in conditioner.
- If leave-in conditioner hasn’t worked well for use, use an anti-frizz spray instead. It’ll offer the same benefits: less frizz, braids kept intact, and moisturized hair. But anti-frizz spray is much gentler on your locks.^{[7]
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Make your braids loose. Just the act of braiding your hair is unlikely to cause damage—but to go the extra mile in protecting your hair, braid gently. Make sure you’ve brushed through any knots and applied leave-in conditioner before you start. Then, braid without tugging or ripping your hair.^{[8]
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Expert Source

Mindy Nguyen
Holistic Cosmetologist
Expert Interview. 8 October 2021.}
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Braid down to the end of your locks. To get that luscious, curly look, you definitely want to braid as far down on your strands as possible. Otherwise, you risk leaving little chunks of straight hair at the ends of your gorgeous curls.^{[9]
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Secure each braid with a fabric-covered hair tie. When you use everyday hair ties or even rubber bands, your overnight braids will face frizz and even damage. Instead, buy hair ties that are gentle on your locks, like satin or silk scrunchies.^{[10]
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- Fabric-covered hair ties make it more comfortable to sleep in braids, too. No more waking up to random hair yanks in the middle of the night!
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Sleep on a silk or satin pillowcase. The less friction your braids face during the night, the sleeker your hair will look in the morning. Using a silk or satin pillowcase helps you prevent frizz, flyaways, and damage.^{[11]
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- Buy a silk or satin pillowcase from online shops, superstores, or beauty shops.
- Alternatively, you can wear a satin sleep bonnet or silk scarf to bed. As an added bonus, satin sleep bonnets and silk scarves can actually help your braids stay intact through the night.
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Find the braid that’s best for you. Different braids produce different curls—and different hair types create different looks, too. In general, to get loose curls, you want just a few braids around your head. If you’re looking for tight, crimped curls, go for tons of small braids all over your head. Also, make sure you braid on the tighter side.^{[12]
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- For loose curls, create a single fishtail braid down the back of your head. Don’t pull tightly on the braid. Instead, let it sit loosely. When you wake up, tousle your hair with some hair spray, and you’ll have beachy waves.
- For crimped curls, create three rope twist braids down your neck. Wake up and apply some sea salt spray to add even more texture to your look.
- To create tight curls, create multiple french braids all around your crown. Braid them tightly against your scalp. Wake up, throw on some hair spray, and you’ll have flirty, tight coils.
- For box braids, a preventive braided style, book an appointment with your stylist. Not only is this look completely beautiful, but it’ll also help with length retention. Plus, box braids last up to six weeks!
- Keep in mind that different hair can experience totally different outcomes. Keep experimenting to find a style that you absolutely love.

Expert Q&A

Question

How do you sleep with tight braids?

Mindy Nguyen
Holistic Cosmetologist
Mindy Nguyen is a Holistic Cosmetologist and the Owner and Founder of Mai Blossom Organic Salon, an organic hair salon in San Diego, California. With more than 35 years of experience in the beauty industry, she specializes in combining Eastern philosophies with Western science to provide organic hair coloring and holistic hair styling.

Mindy Nguyen

Holistic Cosmetologist

Expert Answer

You really shouldn't be sleeping with tight braids at all. This can cause stress to the roots of your hair as well as hair breakage.
Question

Is it normal if your scalp hurts if you wear braids for too long?

Bri Pudwell

Community Answer

Yes, it is. This is a result of your hair being pulled into an unnatural position for a length of time.