How To Sleep With Curly Hair: 5 Tips And Tricks - Healthline

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The Best Way to Sleep to Protect Your Curly Hair

Medically reviewed by Bukky Aremu, APRN — Written by Kathryn Watson — Updated on July 14, 2025

Sleep position
Tips for curls
Takeaway

Curly, textured, natural hair — it’s bouncy, beautiful, and many people are born with it.

Genetically, curly hair forms a tight spiral or a springy, ribbon-like shape without you having to do anything to style it.

But the very same properties that give curls their structure can mean that people with curly hair need to take a little extra care with how they sleep at night to protect their lovely locks.

If you’re of African or Hispanic heritage and have curly hair, your hair shaft varies in diameter according to the shape of your curls. That means that your hair shaft isn’t the same thickness all the way through, which can make strands more prone to breakage.

Best sleep position to protect curly hair

If you have curly hair, it’s best not to sleep directly on the hair follicles.

Crushing your hair with the weight of your head can leave curls looking matted and messy. Sleeping on your back can also create frizz and knots in your hair as you move your head from side to side during the night.

Sleeping on your side or on your stomach is your best bet. As an added bonus, sleeping on your side has all sorts of other health benefits.

Tips to preserve the curl

Other ways to keep your curls in good condition as you snooze:

1. Use a silk or satin pillowcase

If you toss and turn your head during the night, it can put stress on your hair follicles and make breakage even more likely.

To ward off frizz and breakage, change the surface your curls rest on while you sleep. Cotton pillowcases (even the high thread-count ones) absorb your hair’s natural oils and scratch against your hair strands.

A pillowcase made of silk or satin can help protect your hair’s structure.

As a bonus, it might keep your head cooler and help prevent your scalp from getting oily. This could cut back on the need for washing.

2. Put your hair in a ‘pineapple’

You can protect your hair while you sleep by using a satin or cotton scrunchie (not a hair elastic) to tie your hair up at the crown of your head.

Simply gather your hair at the top of your head and tie the scrunchie around it one time, being careful not to pull too hard or make the pineapple too tight.

You can also combine this method with a silk scarf or hair bonnet, as shown in this YouTube video from Joy Before Her.

3. Do twists or braids

The more secure your hair is, the less hair strands are rubbing up against other follicles or against your bedding.

Simple twists using bobby pins or small elastics, as well as well-secured braids can stabilize the structure of your curls through the night.

4. Use a silk or satin bonnet or headscarf

A bonnet or headscarf can do double duty protecting your hair.

Not only do these hair accessories keep your hair from rubbing against your bedding and getting frizzy, they also keep your hair secure while you sleep, protecting your curls’ shape.

5. Try a spritz or two of product

A leave-in conditioner that adds keratin to your hair follicles can infuse your hair with shine and bounce.

Spray-on conditioners may also help strengthen hair strands that have been damaged by hair dye and heat styling, and may make your hair softer and easier to style in the morning.

The bottom line

Taking care of curly hair does take a little strategic thinking. Luckily, you can get your curls shiny, healthy, and natural-looking all while you sleep.

Simple switch-ups to your nightly routine — such as sleeping on your side and changing to a satin pillowcase — can have a big impact on your hair’s health and appearance.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Cloete E, et al. (2019). The what, why, and how of curly hair. A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6894537/
Reis Gavazzoni Dias MF. (2015). Hair cosmetics: An overview.https://www.ncbi.nlm.nih.gov/pubmed/25878443
Schleehauf B. (2022). 6 curly hair care tips from dermatologists.https://www.aad.org/public/everyday-care/hair-scalp-care/hair/curly-hair-care
Schleehauf B. (2024). Tips for healthier hair.https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips
Westgate G, et al. (2017). The biology and genetics of curly hair.https://onlinelibrary.wiley.com/doi/10.1111/exd.13347

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Medically reviewed by Bukky Aremu, APRN — Written by Kathryn Watson — Updated on July 14, 2025

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