After a long day, I used to shower and go to bed with wet hair, thinking it was harmless. But over time, I noticed more breakage and scalp issues. Now, I make it a point to let my hair dry completely before bed, protecting my hair’s health and strength.

Showering at night is often a relaxing way to unwind and wash off the day. However, going to bed with wet hair may carry risks for your hair health that many overlook. While it may be convenient, experts suggest avoiding this habit to prevent hair breakage and scalp issues. Below, we explore the potential consequences of sleeping with wet hair and share tips for a perfect nighttime hair care routine.

Risks of Sleeping on Wet Hair

Hair Breakage

When your hair is wet, it’s more elastic and fragile, making it prone to breakage. Wet hair is more susceptible to stretching and snapping, especially if you toss and turn while sleeping. The friction between wet hair and your pillow can lead to significant hair damage over time, resulting in split ends and broken strands.

Although it’s tempting to sleep with wet hair to save time, dermatologists strongly recommend allowing it to dry fully before bed. Using a blow dryer or air drying your hair can help prevent unnecessary breakage. If time is a concern, consider washing your hair earlier in the evening to give it enough time to dry naturally.

Scalp Issues

In addition to hair breakage, sleeping with wet hair can create an environment conducive to bacterial and fungal infections. A warm, moist scalp promotes the growth of bacteria and yeast, leading to conditions such as bacterial folliculitis (small bumps or pustules) or seborrheic dermatitis (an itchy, flaky scalp rash).

The presence of Malassezia yeast on the scalp, often worsened by dampness, can lead to dandruff or more severe itching. Similarly, Candida yeast, another fungal agent, may cause scalp itchiness or even blisters. These infections are not only uncomfortable but can exacerbate existing scalp issues.

Respiratory Concerns

Sleeping on wet hair can also pose a risk to your respiratory health, as damp pillows and bedding can encourage mold growth. Though it’s unlikely that sleeping with wet hair will directly cause respiratory illnesses, mold spores can irritate your airways, especially for those with allergies or asthma.

4-Step Nighttime Haircare Routine

Step 1- Dry Your Hair Before Bed

The most straightforward way to protect your hair is to make sure it's dry before you sleep. Try washing your hair earlier in the evening to give it ample time to air dry, or consider using a blow dryer on a low heat setting to avoid disturbing others at night.

Step 2- Use a Silk Pillowcase

Switching to a silk or satin pillowcase can help reduce the friction between your hair and your pillow. While no conclusive studies prove silk pillowcases prevent hair breakage, they are gentler on hair than traditional cotton pillowcases and can help minimize damage.

Step 3- Tie Your Hair Loosely

If you have long hair, tie it up in a loose scrunchie or hair tie before bed to keep it secure. Avoid tight hairstyles, which can place stress on your roots and increase the risk of breakage. Opt for fabric hair ties instead of elastic bands to reduce tension on your strands.

Step 4- Wear a Satin Head Scarf

Another way to reduce friction and protect your hair at night is by wearing a satin headscarf. This barrier helps prevent your hair from rubbing against the pillow, reducing the chances of breakage or tangling.

Haircare Routine for Every Hair Type

Straight Hair

Wash every 2-3 days with a lightweight shampoo to avoid excess oil buildup. Focus on conditioning the ends to keep them soft without weighing the roots down. A heat protectant is essential if you style your hair with heat tools. Dry shampoo between washes can help absorb oil and add volume.

Wavy Hair

Cleanse your hair every 3 days using a sulfate-free shampoo to maintain natural texture. Use a hydrating conditioner to reduce frizz, focusing on the mid-lengths and ends. After washing, apply a curl-enhancing cream or mousse to define waves. Air-dry or use a diffuser for added volume.

Curly Hair

Curly hair benefits from less frequent washing, about every 4-5 days, with a moisture-rich shampoo. Use a deep conditioner weekly to keep curls hydrated. Detangle hair when wet using a wide-tooth comb. Apply leave-in conditioner and styling gel or cream to lock in moisture and define curls.

Coily/Wavy Hair

Wash once a week with a sulfate-free shampoo, followed by a deep conditioning treatment. Using oils like argan or coconut to retain moisture. Detangle while conditioning, and use the LOC method (leave-in, oil, cream) to seal in hydration and enhance curl definition.

There was a time when skincare felt like a competitive sport. People layered acids, scrubbed their faces raw, and measured success in stings, peels, and redness. But times are changing. A new, science-backed wave is sweeping in, one that values results without leaving your skin feeling like it has been through a survival reality show.

From Shelf Overload to Skincare Simplicity

The modern approach is a gentler, more measured one: using well-formulated products that are kind to the skin barrier but still pack enough punch to make a visible difference. And the best part? You only need a few steps, not a 12-item shopping list.

The Four Steps That Actually Work

Malini Adapureddy, Founder of Deconstruct Skincare, swears by a routine that’s simple enough to remember before coffee and effective enough to see results in weeks. Designed for Indian skin and climate, this four-step method covers the essentials: cleansing, treating, moisturising, and protecting.

Step 1: The Clean Slate

Step 2: The Targeted Glow Shot

Unlike some actives that feel like they’re burning through your soul, this combination is gentle enough for daily use.

Step 3: The Barrier Hug

Step 4: The Non-Negotiable

Why Gentle Works Better Than You Think

Consistency is the secret here. When your skin isn’t constantly fighting irritation, it can focus on repairing itself, building resilience, and looking better over time.

If you’ve been coughing for weeks, blaming it on “lingering winter sniffles” or chalking it up to “just getting older,” it might be time to step away from the cough syrup and lean in for some uncomfortable truth. Your cough could be more than a seasonal annoyance. In rare but serious cases, it could be a red flag for a life-limiting condition called pulmonary fibrosis.

What is Pulmonary Fibrosis?

In plain terms, “pulmonary” means lungs, and “fibrosis” means scarring. It’s a serious, progressive condition where lung tissue becomes scarred and stiff, making it increasingly hard to breathe.

Reportedly, there’s currently no cure. Treatments exist, but they mainly slow down the damage rather than reverse it. The sooner you get diagnosed, the better your chances of managing symptoms and that’s where spotting the signs early is crucial.

Symptoms to Watch For

Shortness of breath (especially when climbing stairs or speed-walking to catch the bus)

Why That Cough Happens

Coughing is your body’s bouncer, booting out anything that might harm your lungs — dust, smoke, rogue crumbs, the works. The process involves your vocal cords clamping shut, then snapping open with a burst of air.

With pulmonary fibrosis, this reflex can get stuck on a loop. Coughing irritates the vocal cords, which makes you cough more, which irritates them further, a vicious cycle that can turn even a quiet cup of tea into a coughing fit.

The Four Flavours of Cough

Acute cough – Lasts less than three weeks; often tied to infections or irritants.

Coughs can also be:

Dry/unproductive – Triggered by things like temperature changes, dusty air, or laughing.

Who’s More at Risk?

While pulmonary fibrosis can happen to anyone, your risk might be higher if you:

Are over 50

Managing the Cough

A pulmonary fibrosis cough often doesn’t respond to standard cough medicines. Instead, treatment usually focuses on easing symptoms and improving quality of life.

Your doc may recommend alternative medications used for chronic cough in other conditions. These don’t cure the scarring but can make the coughing less intrusive. They’ll also want to check for other contributing factors like acid reflux, sinus issues, or side effects from medication, because if those are making things worse, tackling them can help.

Everyday Coping Tricks

While you work with your doctor, you can try a few lifestyle tweaks to manage coughing fits:

Avoid smoky, dusty, or heavily polluted spaces

Pulmonary fibrosis is rare, but catching it early can mean more treatment options and better management. Plus, you’ll finally know whether your cough is from a stubborn cold or something that needs closer attention. Your cough could be a harmless side effect of a dusty ceiling fan or it could be your body waving a red flag.

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.

The 10-Day Cholesterol Challenge

High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.

And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.

Why Low-Fat Diets Miss the Point

It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.

Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.

Seeds: The Cholesterol Fighters

Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.

Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.

Rethinking Dairy, Meat, and Carbs

Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.

Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.

Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.

Building Your 10-Day Cholesterol Menu

Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.

Why This Works So Fast

Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.

Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.

Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time.