While genetics play a significant role in determining height, the impact of the acquired growth environment on height should not be underestimated. Factors such as diet, exercise, and sleep habits, especially in children, have a crucial influence on their height. Today, we will explore beneficial sleeping habits for children.
- Establishing a Regular Sleep Schedule: Each individual’s physical condition and nap requirements differ. Some children may feel sleepy soon after lunch and require a short nap, while others may have plenty of energy during this time. For children who remain energetic after meals, engaging them in physical activities like walking or running can help. Additionally, children may become drowsy and irritable after playing, and in such cases, parents should patiently coax their child to sleep. Waiting for signs such as rubbing their eyes, yawning with their mouth open, or seeking comfort in their mother’s arms indicates the best time for sleep.
- Recognizing Sleep Signals: Every child displays unique signs of sleepiness, and it is the parent’s responsibility to identify these signals based on their child’s behavior. This includes observing the duration of wakefulness, signs of dozing off, intervals between sleep periods, and actions indicating their readiness for sleep. Parents need to closely observe these cues.
- Strict Control of Bedtime: The secretion of growth hormone reaches its peak after a child falls asleep at night. Delaying bedtime can adversely affect growth hormone secretion, thus potentially impacting a child’s height. Therefore, it is essential to strictly regulate children’s sleeping time at night. Moreover, light sleep can lead to reduced sleep duration and poor quality, which can also affect a child’s growth. It is advisable for parents to refrain from creating noise disturbances while their child is sleeping, as developing a habit of needing silence to sleep can impact their future sleep patterns.
- Promoting Deep Sleep: Deep sleep accounts for only 25% of the total sleep time but is crucial for the body’s overall metabolism. The duration of deep sleep directly affects a child’s height. Therefore, it is recommended to avoid engaging children in strenuous exercise right before bedtime.
- Avoiding Bedtime Snacks: Consuming a heavy meal before bedtime can burden the gastrointestinal system. Prior to falling asleep, a child’s organs undergo a metabolic slowdown. If the gastrointestinal tract is active during this time, it can negatively affect the child’s sleep quality.
- Encouraging Independent Sleeping: There are two reasons why it is beneficial for children to sleep alone. Firstly, adults and children have different sleep patterns, and sleeping together can reduce a child’s sleep duration. Secondly, if a child shares a bed with their parents, they may not receive sufficient oxygen, which can hinder their growth. Hence, it is recommended to let children sleep independently to support their healthy growth.