What should I do before sleeping to increase height?

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1. How is sleep related to height?

Sleep is a natural state of rest according to a cycle of mind and body. During this period, our eyes are often closed and consciousness is completely or partially lost, thereby reducing the body's mobility and ability to respond to external stimuli.
While we are in deep sleep, growth hormone (GH) does the job of thickening and lengthening your bones. The hormone GH is also considered a growth-enhancing drug, but the amount your body produces naturally is important for overall body growth. Therefore, proper sleep time and correct sleeping position are very important for your body to grow.
Not getting enough sleep in a short period of time usually won't have much effect on height, but if in the period of regular development, not getting enough sleep can greatly affect the overall development of the body, also like height. Recommended sleep breaks at each age are as follows:
Newborns up to 3 months sleep 14 to 17 hours a day. Children 3-11 months old get 12 to 17 hours a day. Toddlers 1-2 years old should get 11 to 14 hours of sleep Toddlers 2 to 5 years old should get 10 to 13 hours of sleep. Children 6 to 13 years old should sleep between 9 and 11 hours. Teenagers between 14 and 17 years old can sleep for 8 to 10 hours. Average is about 9 hours per day. Adults ages 18 to 64 get seven to nine hours a day. Elderly people over 65 have seven to eight hours. Although the recommendation is the same, each person's sleep is different. The best way to figure out the exact amount of sleep you need is to not calculate sleep time. Just go to bed early every night, don't use an alarm clock, and let yourself wake up naturally. Your body has its own biological clock that can determine exactly how much sleep your body needs. As long as you have good sleep habits and don't break them by forcing yourself to stay up too late or get up too early.

2. What to do before sleeping to increase height?

As we know the right and enough sleep helps the body to increase height while growing. So before going to bed you can do a few things to help yourself have a deeper sleep including:
Adjust your sleeping place: Sleep in a dark, quiet and fragrant room. Don't expose yourself to bright light while you're sleeping, as the light will keep your brain awake. Choose a place to sleep that is well ventilated and has a suitable cool temperature for a better night's sleep. Choose clothes before bed: Choose clean, soft and comfortable clothes before bed. Clothes that are not soft and rough can impede blood circulation and make you uncomfortable having to change positions and toss many times during the night, thus affecting deep sleep. Keep your hands and feet warm: Scientific studies have shown that warm hands and feet will help you have a deep sleep. Drink warm water or milk before going to bed: Milk can also help you sleep, because milk contains an amino acid called tryptophan. This acid produces an effect similar to that of a sedative. Avoid certain foods before bed: Do not consume any food or drink containing substances such as caffeine, nicotine, or alcohol for at least 4 to 5 hours before bedtime. Caffeine and nicotine are stimulants that keep us awake so much that you can't sleep. Alcohol can disrupt the body's natural cycle. Also, limit eating a large meal to less than three hours before bedtime. Exercise during the day: Doing exercises during the day can help you sleep better at night. This will increase blood circulation and speed up the body's metabolism throughout the day, helping you have a better night's sleep. Practice complete relaxation and deep breathing for a few minutes before going to bed: First, inhale slowly and deeply through your nose for 3 to 5 seconds, making sure that your stomach expands as well as your ribcage. Hold your breath for another 3 to 5 seconds. Squeeze your abs gently, then exhale slowly through your mouth. This breathing exercise will help smooth blood circulation and get your body ready to rest.

Make a habit of sleeping: Maintain a habit of sleeping at the same time every day, including weekends. This will help you develop a regular rhythm for sleep. Sleeping position: Proper sleeping position is also important for development. Sleeping in the right position can help lengthen the spine and help increase height; Sleeping in the wrong position can put strain on your neck, shoulders and back, hindering growth. Some notes on sleeping positions to develop the best height include: Sleep on a comfortable and firm mattress: Because sleeping on a hard surface will help your spine arrange in a natural position. The spine will be naturally stretched and lengthened. Sleep with a low pillow: Sleep on your back with a flat pillow under your knees. This helps align the spine properly and prevents morning back pain caused by sleeping in a bent position. If the pillow is high, it will cause the cervical spine to bend and make it difficult to develop. Elevating your legs a little more will help your brain get more oxygen-rich blood. The more oxygen the brain receives, the more energy it will have to help itself develop during sleep. Do not sleep face down: This will reduce the expansion of the rib cage and strain the neck and shoulders. Night is the time when the body can release growth hormone if you sleep deeply. However, this can be affected if you sleep less, sleep in the wrong position. So for the best height growth, in addition to combining with eating and exercising, sleep is also very important. Through this article, hopefully you know how to increase height effectively before going to sleep.
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References: healthline.com, tallmenshoes.com, medicalnewstoday.com