Growth hormone tells the body to develop and increase height during sleep. Deep sleep adequate in duration is essential for young people during the time growth hormone is most active for optimal height increase.
1. How is sleep related to height
Sleep is a natural resting state involving both the body and mind.During this time, our eyes are closed and consciousness is reduced due to decreased response to stimuli, and inability to move.
During deep sleep, growth hormone (GH) will make bones thicker and longer. GH produced by the body is pivotal to physiologic development of all body parts. Therefore, sleeping time and sleeping position play a crucial role in growth and development.
Not getting enough sleep in the short term does not affect height much, but during the time when GH is secreted the most, inadequate sleep can be detrimental for both overall body development and height. The following is the recommended hours of sleep for different age groups:
- Infants - 3 months old: 14 - 17 hrs/day
- Babies of 3 months old -11 months old : 12 - 17 hrs/day
- Babies of 1-2 years old: 11 -14 hrs/day
- Young children 2 - 5 years old: 10 - 13 hrs/day
- Children of 6 - 13 years old: 9 -11hrs/day
- Adolescents of 14- 17 years old: 8 - 10 hrs/day; average of 9 hrs/day
- Adults of 18 -64 years old: 7 - 9 hrs/day
- Elderlies of 65 years old or older: 7 - 8 hrs/day
The actual number of sleep hours of each individual may vary despite medical recommendation. The best way to get enough sleep is to not count the hours you get. Simply going to bed at night without an alarm, and let your body wake naturally. Your own biological alarm can determine how much sleep you need, as long as you have healthy sleep habits and not force yourself to wake too early or sleep too late.
2. What can increase height before sleep?
Getting enough sleep of the right quality can increase height during times when GH is secreted the most. Before bedtime, you should try the following to help improve your sleep:
- Location: a bedroom should be dark, quiet and have a pleasant scent. Avoid bright light as it may keep you feeling awake.Choose a place with good air circulation, and cool temperature for better sleep
- Clothing: be dressed in clean, soft and comfortable fabric before sleep. Rough fabric can impede circulation of blood and cause discomfort when turning in bed, making you toss and turn more.
- Keep your hands and feet warm: Warm hands and feet have been proven by research to improve sleep quality
- Have a warm glass of water or milk before bed: warm milk can aid in sleep; milk contains tryptophan, an amino acid that can promote sleep.
- Avoid some food products: Products that contain caffeine, nicotine should be avoided for at least 4-5 hours before sleep. Caffeine, and nicotine excite the brain and prevents sleep. Alcohol can break the natural sleep cycle of the body. Avoid a large meal 3 hours before bedtime.
- Exercise during the day: exercise during the day can help you sleep deeply and soundly at night by improving blood circulation and increasing your metabolism, helping you sleep at night
- Practice relaxation and deep breathing for a few minutes before sleep: First, breath in slowly and deeply through the nose for 3-5 seconds, make sure your stomach and chest expand. Hold your breath for another 3-5 seconds. Contract your abdomen slightly and breathe out slowly for 3-5 seconds through the mouth. This exercise will help improve circulation and put your body in a resting state.
Have a good sleep habit: sleep at the same time, even on weekends. This help create a rhythm for healthy sleep
- Sleeping position: sleeping position is also very important for growth. Proper sleeping position helps lengthen the spine and increase height. A wrong sleeping position can cause muscle strain in the neck, shoulder and back, impeding growth. The following shows you proper sleeping position:
- Sleep on a comfortable, firm mattress: sleeping on a firm surface helps the spine to align properly in a natural manner, helping it lengthen more easily
- Use a low pillow: sleep with your face looking up, and have a flat pillow under the neck. This helps align the spine properly and prevents back pain in the morning. A high pillow may also compress your spine too much, limiting growth as a result.
- Slight leg elevation: this helps improve oxygen delivered to the brain. The more oxygen your brain gets during sleep, the better your body can grow
- Avoid sleeping on your face: this puts strain on the neck and shoulders and reduce chest expansion during sleep
Night time is when GH is secreted if you get enough deep sleep. However, this can be limited due to bad sleeping position, or inadequate sleep.Therefore, optimal growth needs exercising, proper dieting, and sleep as well.
Hopefully this article gives you a better understanding of how to increase height with sleep.
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References: healthline.com, tallmenshoes.com, medicalnewstoday.com
