Does taking a nap increase height?

Numerous scientific studies have demonstrated the important role of sleep in a child’s height development. However, many parents may not pay enough attention to their child’s sleep quality. Join Grow Taller Plan to explore the topic ‘Does taking a nap increase height?‘ and listen to some advice.

Does taking a nap increase height?
Does taking a nap increase height?

The Role of Sleep in a Child’s Height

Sleep is a period during which the body’s muscles and bones temporarily rest, repair any damage, eliminate toxins, and absorb essential nutrients to replenish energy after a tiring day, preparing for a new day full of vitality. Sleep not only benefits the physical aspect but also relieves fatigue, stress, enhances reasoning, and memory.

Adequate sleep is an extremely effective method to increase a child’s height. This factor accounts for approximately 25% of the natural growth influences. During sleep, the body enters an efficient metabolic state, synthesizing the necessary nutrients for effective weight and height development.

In particular, deep sleep between 11 pm and 1 am can stimulate the production of growth hormones by the pituitary gland, more so than other times of the day. The more growth hormones are secreted, the more a child will grow in height.

Children and adolescents’ bones mainly elongate during sleep. At that time, the skeletal system does not bear the weight load, and bone joints and spinal discs are relieved. The body receives sufficient nutrients, and under the influence of growth hormones, the growth plates in the bones increase and gradually solidify into bone, extending into bone joints, helping the child grow taller.

Additionally, sleep affects the regulation of the endocrine nervous system and glucose metabolism. Lack of sleep can lead to changes in metabolism and hormones, including reduced glucose tolerance, increased cortisol levels in the evening, decreased sensitivity to insulin, increased ghrelin levels, increased hunger and cravings, and decreased leptin levels.

A study has shown a correlation between sleep deprivation and an increased risk of obesity. Obesity, in turn, is a hindrance to height development and poses a risk of early puberty, leading to emotional disturbances and health problems.

Therefore, if you want your child to grow taller, in addition to providing nutrition and physical activity, it is essential for parents to guide their children to sleep early and get enough sleep every day.

Does Afternoon Nap Contribute to Height Increase?

Studies have revealed that sleep not only plays a crucial role in overall health but can also be an incredibly effective method for increasing height when used correctly. Quite surprising, isn’t it?

You may not be aware, but during sleep, the body produces a growth hormone called GH. This hormone regulates bone density, enhances metabolic processes, and stimulates height and weight growth. GH is produced most abundantly in children, especially during the puberty years.

Therefore, taking an afternoon nap can indeed contribute to height increase by promoting the production of growth hormone in the body. Even if you have passed the puberty stage, regular and quality afternoon naps can still support the height development process effectively.

What to Do Before an Afternoon Nap to Increase Height

Have a Glass of Milk

An effective way to enhance height before taking an afternoon nap is to provide your body with a glass of milk. Milk and dairy products like cheese and yogurt contain essential minerals such as calcium, magnesium, phosphorus, which are beneficial for bone development and contribute to height growth. Nutrition experts suggest that consuming a warm glass of milk before an afternoon nap can optimize height development.

Get Sufficient Sleep in the Afternoon

Skipping an afternoon nap can be a mistake that many people make. Skipping the afternoon nap can slow down height development, leave the body fatigued, and drain energy. Missing the afternoon nap might lead to a decrease in productivity later in the afternoon. Therefore, it’s advisable to dedicate 20 to 30 minutes for an afternoon nap each day.

Maintain Proper Sleeping Posture

Whether it’s an afternoon nap or nighttime sleep, it’s essential to maintain the right sleeping posture for height growth:

– Avoid using excessively high pillows as they can negatively affect the neck bones and potentially lead to issues like a hunched back and muscle strain. This can impact height development.

– Try to minimize sleeping in a slanted or curved back posture regularly.

– Lying on your back is recommended, especially for individuals with joint or spinal issues or those experiencing shoulder and neck discomfort.

Do Pre-Nap Exercises

Wondering if an afternoon nap can increase height? To boost height before an afternoon nap, allocate 5 to 20 minutes daily for yoga exercises. These stretches and poses help improve blood circulation, stimulate the production of growth hormones, and have been studied by many scientists who suggest that performing yoga before sleep can enhance brain function, make the nervous system more responsive, and facilitate optimal joint cartilage development. Popular yoga exercises include leg-up-the-wall pose, cobra pose, and child’s pose.

Be Mindful of Pre-Nap Meals

Concerned about whether an afternoon nap can increase height? The key is to have a meal 30 to 45 minutes before your nap to allow the digestive system enough time to process food without disrupting your sleep quality.

When Should Children Sleep to Boost Height?

The timing of sleep is also crucial in a child’s natural growth process. It takes about 1 hour for a person to transition into a deep sleep state. To ensure that a child gets a deep sleep at 11 pm, parents should have them go to bed before 10 pm. Depending on the age, the total sleep duration decreases, and the time it takes to enter deep sleep gradually increases.

According to the American Sleep Association, the recommended sleep times for different age groups are as follows:

– 0-3 months: Need approximately 14-17 hours of sleep per day.

– 4-11 months: Need about 12-15 hours of sleep per day.

– 1-2 years: Need around 11-14 hours of sleep per day.

– 3-5 years: Need approximately 10-13 hours of sleep per day.

– 6-13 years: Need about 9-11 hours of sleep per day.

– 14-17 years: Need roughly 8-10 hours of sleep per day.

– 18-64 years: Need about 7-9 hours of sleep per day.

– Over 65 years: Need approximately 7-8 hours of sleep per day.

In situations where it’s not possible to adhere to these recommendations, it’s essential for everyone to ensure they get 8 hours of sleep per day before 11 pm.

What Should You Do to Ensure a Good Night’s Sleep for Children?

Actions to Limit

Before going to sleep, parents should avoid having their children do the following 30 minutes prior to bedtime:

– Using electronic devices: It’s not advisable for children to use electronic devices (TV, phone, computer, iPad, etc.) approximately 30 minutes before bedtime. The blue light emitted from these devices can be harmful to health, affecting the hormone production process and making it difficult for children to fall asleep. Additionally, engaging content on these devices can keep children awake.

– Overeating and excessive water consumption: If a child eats heavily or right before bedtime, their stomach has to work more, causing discomfort and difficulty in falling asleep. Drinking too much water can lead to frequent trips to the restroom, disrupting sleep quality and being unfavorable for overall health and height development. Therefore, it’s best not to have children eat anything within 2 hours before bedtime and avoid drinking water 30 minutes before sleep.

Actions to Take

There are several things parents can do to help children have a good and deep night’s sleep:

– Warm bath: 30 minutes before bedtime, parents can have their children take a warm bath to warm up the body, improve blood circulation, relax muscles, and make it easier to fall asleep.

– Limit stress: Parents should avoid scaring or pressuring children at night or right before bedtime. You can tell them bedtime stories or play gentle music, which helps children fall asleep and have a more restful night.

– Perform gentle exercises: Doing some light exercises is an effective way to relax the body and prepare for a good night’s sleep. Parents can guide their children through some yoga poses to improve sleep quality.

– Choose comfortable clothing: Wearing loose and soft clothing helps with good blood circulation and allows for easy changes in sleeping positions without feeling restricted.

– Bedroom environment: Parents should adjust the lighting and temperature in the child’s bedroom to be comfortable and conducive to sleep.

– Select the most suitable sleeping position for the child.

With the information from this article, parents have found answers to the question of whether afternoon naps contribute to height increase. While afternoon naps may not directly lead to exceptional height growth, they help children stay energized, diligent in their studies, and promote overall development. Parents should pay attention to a balanced combination of nutrition, exercise, and sleep to aid in their child’s height development.


Do naps affect your growth?

Naps can have a positive impact on overall growth, as they promote rest and recovery. However, naps alone may not significantly affect height growth, as the primary factors influencing height are genetics, nutrition, and overall sleep quality.

Does sleeping help increase height?

Yes, adequate and quality sleep plays a crucial role in a child’s height development. During deep sleep, the body releases growth hormones and undergoes various growth processes, which contribute to height increase.

Do naps help kids grow?

Naps can help children by providing additional rest and aiding their overall growth and development. While naps may not directly impact height growth, they contribute to the child’s well-being.

Do you get taller when you sleep in the afternoon?

Getting taller primarily occurs during deep sleep, and it is not limited to any specific time of the day, including afternoon naps. The key is to ensure sufficient, quality sleep regardless of the time to support height development.


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