Getting adequate and restful sleep is an essential component of maintaining overall health and wellbeing, yet it is estimated that nearly one-third of adults and teenagers suffer from chronic insomnia. While it may seem like a basic task, proper sleep hygiene and healthy sleep habits can be challenging to maintain in today’s fast-paced and technology-driven world. Chronic insomnia not only disrupts an individual’s learning and work abilities, but it can also have negative effects on growth and development.
During sleep, the body undergoes various restorative processes that are essential for growth and repair, including the release of growth hormones. Thus, it is crucial to prioritize and prioritize quality sleep by establishing a regular sleep routine, creating a comfortable sleep environment, and limiting screen time before bedtime. By taking steps to improve sleep hygiene and prioritize restful sleep, individuals can support their overall health and maximize their growth potential.
How does sleep affect height?
Helps to produce growth hormones
One of the most important elements for human growth is growth hormones, which your body naturally creates while you sleep. Hormones can affect the development of one’s muscles, bones, metabolism, and physical stamina. By getting an adequate amount of sleep, growth hormones are better regulated and thus make a positive impact on one’s overall health.
Facilitates bone growth
Most of the bone mass is generated and most of the bone growth occurs when you sleep. However, a lack of sleep may prevent the production of new bones, increasing the risk of weaker bones, and fractures, and preventing bones from growing again.
Puts your intervertebral disc at ease
Intervertebral disc is also known as a shock padding or absorber to help our spine move easily and freely. But since it is suppressed between the spinal joints during the day, it might make us look shorter than we are. So, only when you go to bed can the disc relax and regulate itself to turn back to its full size.
DANGEROUS EFFECTS OF INSOMNIA
- Height loss
Lack of sleep for one night won’t stop you from growing. However, a person’s growth can be hampered over time if they don’t get enough sleep constantly. This is because growth hormones are typically released while you sleep.
- Slowed thinking
Disrupted sleep at night might result in daytime sleepiness which can cause serious cognitive impairments. It reduces a person’s attention, as well as their learning and processing information capacity. A lack of sleep has also been found to induce effects that are similar to being drunk, which slows down thinking and reaction time.
- Reduced attention span
Attention deficit disorder (ADD) and hyperactivity disorder (ADHD) are the most common diagnoses for attention issues. But do you know that signs of insufficient or poor-quality sleep can also be signs of attention deficit disorder? Sleep disorders and chronic sleep deprivation can affect memory, learning, and focus ability.
- Worsened memory
Broad memory consolidation requires both NREM and REM sleep. Deep sleep helps to strengthen information in the brain so that it can be recalled when necessary. For instance, NREM sleep has been associated with the development of declarative memory, which includes fundamental facts or statistics, and REM sleep is thought to improve procedural memory such as a series of actions.
Is sleeping 8 hours a day necessary for your growth?
Different age groups tend to require a different amount of sleeping hours. 8 hours is the average calculated sleeping hours needed for most people, but it is also acceptable if you sleep an hour more or less.
Here is the table of the suggested sleep times for nine age groups:
|Age range||Recommended hours of sleep (hours)|
|Newborn||0 – 3 months old||14 – 17|
|Infant||4 – 11 months old||12 – 15|
|Toddler||1 – 2 years old||11 – 14|
|Preschool||3 – 5 years old||10 – 13|
|School-age||6 – 13 years old||9 – 11|
|Teenager||14 – 17 years old||8 – 10|
|Young adult||18 – 25 years old||7 – 9|
|Adult||26 – 64 years old||7 – 9|
|Older adult||65 or more years old||7 – 8|
What is the right bedtime to grow taller?
In order to know when is the best time to go to bed, you should decide the time you need to wake up, then count backward the required number of hours of sleep.
If the desired wake-up time is between 7:00 and 8:00 a.m:
- Infants should be put to bed between about 7:00 and 8:00 p.m.
- Toddlers should be put to bed between 7:00 and 9:00 p.m.
- Preschool children should be put to bed 8:00 and 9:00 p.m.
- School-age children should go to bed between 8:00 and 9:00 p.m.
- Teens should go to bed between 9:00 and 10:00 p.m.
- Adults should go to sleep between 10:00 and 11:00 p.m.
Sleeping positions that stunt your growth
Do you know that sleeping in the wrong positions continuously can result in decreasing your growth? Here are some positions you might want to avoid:
Position 1: The fetal position
The fetal position which involves bending at the hips, flexing at the knees, arching the back, and bowing the head forward, is particularly unhealthy. One’s chance of having back pain increases if one spends a lot of time sleeping in this posture.
Position 2: Sleeping on your front
Sleeping on your front is not recommended since it might inhibit breathing and form an unnatural curve in the spine. Sleeping when the head turns to one side is another reason for this curvature. All of this may result in back discomfort as well as neck pain and inflammation. Therefore, sleeping on your front is not encouraged. If you must do so, however, do so only for a brief time, and a pillow placed beneath your chest or abdomen is suggested to increase comfort.
Position 3: Half sitting and half lying down
Doing a half-sitting, half-lying position with a pillow to support the lower back while your bottom rests on the bed or sofa can result in bending or bowing the neck for a long period. When done frequently, this might result in the spine having to work harder, leading to shoulder pain and swelling.
Position 4: Resting your head on your upper arm
Placing your head on your arms can result in persistent pressure being placed on your upper arm where the radial nerve is located. If this nerve pressure continues for a long time, nerve damage may result.
Sleeping tips that increase your height
During the day
- Exercise regularly.
- Spend more time in the sunlight to maintain your body’s circadian rhythms.
- Avoid taking long naps.
- Try to get up at the same time every day.
- Limit caffeine, alcohol, and nicotine in the evening.
- Avoid being too full.
- Turn off smart devices for at least 30 minutes before going to bed.
- Have a relaxing routine like taking a hot bath, soaking your feet in warm water or listening to soothing music.
- Turn down the light.
- Regulate an ideal temperature in the bedroom.
- Pick suitable and comfortable sleeping clothing.
- Avoid screen time in bed.
- Listen to audiobooks or white noise to relax.
- Relax your muscles, close your eyes, and focus on breathing.
Sleeping on your side
For a variety of reasons, this position is highly comfortable and beneficial for health. Your spine can stay neutral and long when you’re on your side with the right mattress, which could help you avoid chronic neck, back, and shoulder problems.
When your legs and chest remain straight as you sleep on your side, your spine will be in a lengthened yet natural alignment. To support your head and neck, you can use a firm or ergonomic cushion. In addition, add a pillow between your legs to support your lower back, hips, and pelvis in order to relieve pressure on your lower back.
Sleeping on your back
This is the second common position that can support your height effectively as when you sleep on your back flat on the bed, it helps to regulate your spine in a natural position. And if you elevate your head with a pillow, it will help decrease issues related to acid reflux.
How does science explain the relationship between weight loss and height gain?
The primary scientific evidence linking weight loss to height gain can be attributed to Zvi Lidar, an Israeli neurosurgeon who conducted a study with his colleagues. In their 2012 report, they claimed that the study was aimed at documenting significant changes in intervertebral disc height among obese individuals who underwent weight reduction.
According to their findings, Zvi Lidar and his team observed a significant restoration of disc height after weight reduction. They also noted that most individuals experienced an increase of approximately 2 mm in one intervertebral disc, located between the 4th and 5th lumbar vertebrae.
Methods to fall asleep deeply
Aromatherapy is the use of essential oils, commonly practiced by those who have trouble falling asleep, as it may help with relaxation. A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality. This is a new yet worth-trying method, especially if you are experiencing chronic insomnia.
Popular scents with positive effects on sleep include:
- damask rose
Use dietary supplements
Another quick method to enhance deep sleep is using dietary supplements. Different dietary supplements aimed at improving sleep quality are available on the market. They are usually packed with Melatonin, Magnesium, Ashwagandha, Valerian, and essential vitamins for sleep that helps relax your mind and body to fall asleep fast and stay asleep longer. If you are experiencing a constant lack of sleep, this is something you ought to try immediately.
Exercises before going to bed
Use the 4-7-8 breathing method
Before going to bed, try to breathe deeply to improve the quality of your sleep. You can try practicing breathing as the following steps:
- Place the tongue’s tip behind your upper front teeth.
- Make a “Whoosh” sound when exhaling through your mouth.
- Count to four in your head when inhaling through your nose.
- Count to seven in your head when holding your breath.
- Count to eight when exhaling completely.
- Repeat this three more times or more.
This stretch strengthens the rhomboids and trapezius muscles in your upper back. It reduces the discomfort and stiffness in the shoulder blades. You can try practicing bear hug as the following steps:
- Open your arms wide and take a deep breath as you stand tall.
- Exhale and then hug yourself by crossing your right arm over your left and vice versa.
- Inhale deeply while pulling your shoulders forward with your hands.
- Maintain this posture for 30 seconds.
- Take a deep breath in and spread your arms wide open.
- Repeat this with your left arm on top.
Neck stretches will ease the stress from your head, neck, and shoulders. Try to concentrate on maintaining the right posture while exercising. You can try practicing neck stretches as the following steps:
- Take a seat in a cozy chair. Put your right hand over your left ear or the top of your head.
- While slowly bringing your right ear towards your right shoulder, hold the previous position for five breaths.
- Do the same with the opposite side.
- Maintain a forward-facing posture while turning your head over your right shoulder.
- Hold this position for five breaths.
- Do the same with the opposite side.
Child’s Pose is a more relaxed version of a kneeling lat stretch. It’s great for relaxing, letting go, and reducing stress by concentrating on your breathing. You can try practicing child’s pose as the following steps:
- Slowly sit on your heels.
- Hinge at your hips, fold forward then place your forehead on the ground.
- Extend your arms out in front of you to support your neck. You can put a pillow or cushion between your thighs or under your forehead for more support.
- Hold the position while taking deep breaths.
- Maintain this posture for 5 minutes.
Having trouble falling and staying asleep is not only frustrating but can also affect your mental and physical health. Don’t let the lack of sleep make you any inches shorter. Quickly use the recommended techniques above and boost your overall health and physique today.
Hi there! My name is Erika Gina, and I am the author of Choose Supplement, a website dedicated to helping people achieve their height goals naturally and effectively. With over 10 years of experience as a height increase expert, I have helped countless individuals increase their height through diet, exercise, and lifestyle changes.
My passion for this field stems from my own struggles with being short, and I am committed to sharing my knowledge and experience to help others overcome similar challenges. On my website, you will find a wealth of information and resources, including tips, exercises, and product reviews, all designed to help you grow taller and improve your confidence and overall well-being. I am excited to be a part of your height journey and look forward to supporting you every step of the way.
Name: Erika Gina
Address: 2949 Virtual Way, Vancouver, BC V5M 4X3, Canada