Does Sleeping Make You Taller?

Can a good night's sleep unlock the door to a taller you? The enigmatic connection between sleep and height may surprise you. In this exploration, we will delve into the fascinating relationship between slumber and stature, revealing how the act of sleeping can, in fact, play a role in promoting growth. If you've ever pondered whether those tranquil hours of rest possess the secret to reaching greater heights, continue reading to uncover the intriguing truth.

How does sleep affect your growth?

Sleep serves as a crucial pathway to both relaxation and vital growth enhancement, yielding profound benefits that span various aspects of your well-being. Here's an insightful exploration of its manifold contributions:


Growth Hormone Production:

When you drift into slumber, the pituitary glands nestled within your brain spring into action, orchestrating the secretion of the Human Growth Hormone (HGH). This remarkable hormone embarks on a journey throughout your body, orchestrating comprehensive growth. It tirelessly fosters the development of not only muscles and bones but also bolsters your metabolism and enhances physical performance, contributing to your overall maturation.

Nurturing Bones and Growth Plates:

Within the intricate matrix of your skeletal structure lie the growth plates, where the genesis of new bones takes place. These growth plates also play a pivotal role in linking and aligning your bones as your body undergoes growth. Astonishingly, sleep emerges as a powerful ally in this process. During your slumber, your body dedicates itself to repairing the damage incurred by the day's muscle movements, thus facilitating the growth of both bones and growth plates.

Muscle Elasticity and Flexibility:

The suppleness and elasticity of your muscles are intricately tied to the quantity and quality of your sleep. Deprivation of proper sleep can cause your muscles to progressively lose their flexibility, rendering them stiffer over time. This inflexibility can precipitate a range of health issues, such as debilitating back pain, arthritis, and other related ailments.

Intervertebral Disc Rejuvenation:

Nestled between each spinal joint lies the intervertebral disc, a remarkable structure that functions as a cushion and shock absorber. However, the rigors of daily activities compress this vital component, causing a subtle reduction in your height. Sleep, however, comes to the rescue, affording the intervertebral disc the opportunity to regain its full size and resilience, thereby promoting spinal health and overall well-being.

In essence, sleep not only provides solace and relaxation but also operates as an indispensable contributor to your growth, functioning as a key player in the orchestration of numerous bodily processes. Its multifaceted benefits extend to the realms of hormone regulation, bone and muscle development, and the preservation of spinal integrity, making it an essential component of a healthy and thriving life


Does sleep make you grow taller?

Indeed, the role of sleep in fostering growth, both in height and overall physical development, is undeniable.

Sleep plays a pivotal role in the intricate process of bone and muscle development, serving as a time when these essential structures undergo modeling and remodeling. During slumber, the body enters a state of profound relaxation, allowing bones and muscles the ideal environment for unhindered growth.

However, the importance of obtaining the right quantity of sleep cannot be overstated if one aspires to maximize their growth potential. Deprivation of sleep can have far-reaching consequences, negatively impacting not only overall health but also impeding developmental progress.

Consider the following scenario: prolonged sleep deprivation can result in a deficiency of vital nutrients, particularly vitamin D. This occurs because the body relies on the restorative power of sleep to efficiently absorb and allocate essential nutrients to where they are needed most. Without adequate sleep, the absorption of vitamin D is compromised, potentially leading to reduced bone density and stunted growth.

In summary, sleep is not merely a passive state of rest; it is an active facilitator of growth and development. The significance of achieving a healthy sleep regimen cannot be underestimated, as it holds the key to realizing one's full growth potential while safeguarding overall well-being

When should you go to bed to grow taller?

First, you need to know the recommended sleep times for nine age groups, especially for healthy individuals. And depending on a person’s condition, sleeping less or more than the average range will be acceptable [1].


Hours recommended (hrs.)

May be suitable (hrs.)

0 – 3 months

14 – 17

11 – 19

4 – 11 months

12 – 15 

10 – 18

1 – 2 years

11 – 14

9 – 16

3 – 5 years 

10 – 13

8 – 14

6 – 13 years

9 – 11

7 – 12

14 – 17 years

8 – 10

7 – 11

18 – 25 years

7 – 9 

6 – 11

26 – 64 years

7 – 9

6 – 10

65+ years

7 – 8

5 – 9

Since each person has a different amount of sleep, their bedtime is different, too. For instance, if the desired wake-up time is between 8 a.m and 9 a.m.:

  • Infants should be put to bed when sleepy, between 8 p.m. and 9 p.m.

  • Toddlers should be placed to bed between 8 p.m. and 10 p.m.

  • Preschool kids should sleep between 9 p.m. and 10 p.m.

If your school or work schedule requires you to be up between 6 a.m and 8 a.m.:

  • School-aged kids should go to bed between 9 p.m. and 10 p.m.

  • Teenagers and adults should go to bed between 10 p.m. and 11 p.m.

The most important thing is to be consistent with your bedtime to acquire the health benefits of sleeping.

When you sleep, you will experience many sleep cycles, which are divided into four different stages. Amongst the four stages of sleep, the first three are known as non-REM sleep while the last is REM sleep. The stage of REM sleep is believed to be essential for the brain. During this period, the body starts repairing tissues, works on growth, improves immunity, and builds up energy for the next day.


How to get the good sleep you need?

Obtaining the rejuvenating sleep your body craves is essential for overall well-being. Here, we present a comprehensive guide to effortlessly attain a state of deep, restorative slumber:

  1. Create a Tranquil Sleep Haven: Ensure your sleeping environment is a sanctuary of serenity. Keep it quiet, dark, and imbued with a soothing aroma. Shield yourself from bright lights, as they can stimulate your brain and hinder sleep.

  2. Embrace Fresh Air: Ventilation is paramount for quality sleep. Opt for a well-ventilated room to supply your body with clean, oxygen-rich air. Crack open a window and add a cozy wool blanket for comfort, rather than settling for stale, stagnant air.

  3. Choose Comfortable Sleepwear: Select soft, clean, and comfortable sleep attire to facilitate uninterrupted blood circulation and minimize nocturnal restlessness. A comfortable wardrobe paves the way for deep, uninterrupted sleep.

  4. Keep Warm Extremities: To encourage Rapid Eye Movement (REM) sleep, ensure your arms and feet are comfortably warm. Warm extremities are conducive to a more profound slumber.

  5. Sip Warm Milk: Enjoy a soothing glass of warm milk before bedtime to promote sound sleep. However, be mindful to avoid heavy meals within three hours of sleep, as this may disrupt your rest.

  6. Mindful Consumption: Steer clear of caffeine, alcohol, or nicotine at least 4 to 5 hours before bedtime. These stimulants can disrupt your body's natural sleep rhythms, inhibiting a restful night's sleep.

  7. Stay Active, but Not Too Late: Engaging in physical activity during the day can enhance your sleep quality, but avoid vigorous exercise too close to bedtime. Exercise early in the day to optimize its benefits.

  8. Practice Relaxation Techniques: Dedicate a few minutes to deep breathing exercises to relax your body and calm your mind before sleep. These techniques can help alleviate stress and prepare your body for rest.

  9. Indulge in a Soothing Bath: Consider taking a warm bath before bedtime. This can alleviate tension in both your body and muscles, setting the stage for a deep and tranquil slumber.

  10. Maintain a Consistent Sleep Schedule: Cultivate a habit of going to bed and waking up at the same time every day, even on weekends. Consistency in your sleep schedule can regulate your body's internal clock and improve sleep quality.

Incorporate these tips into your nightly routine to unlock the secret to restful, rejuvenating sleep. By nurturing your sleep environment and adopting healthy bedtime practices, you can enjoy the deep and peaceful slumber your body deserves

Which workout should you do to grow taller before bedtime?

Child’s Pose


  • Kneel on your yoga mat and widen your knees.

  • Breathe in and fold forward, letting your torso fall between your thighs and lengthening your arms overhead.

  • Put palms on the mat.

  • Breathe deeply and slowly for about 30-60 seconds while allowing your hips to lower.

Legs Up The Wall

  • Lie with your hip next to the wall and legs parallel to the wall.

  • Relax your upper body on the floor to form an L shape.

  • Close your right nostril with your right index finger and take 5-10 slow breaths in and out.

  • Release your hand and breathe slowly and deeply through both nostrils.

Neck Flexion and Extension

  • Stand or sit comfortably.

  • Gently drop your chin toward your chest, maintain it for 15 seconds, and return to starting position.

  • Then bring your chin up toward the ceiling and hold it for 5 to 10 seconds before returning to the initial position.



  • Start a plank position on either your hands or forearms.

  • Form your body straight from head to heels, and avoid sagging your lower back and hips.

  • Hold and focus on breathing for 30 seconds to a minute.

Supine Hamstring Stretch


  • Lie on your back with your legs stretched.

  • Raise your right leg straight up and hold the back of your right calf with your hands.

  • Maintain this position for about 30 seconds.

  • Drop your leg down and repeat three times.

  • Switch to the left side and repeat.

Figure-4 Stretch


  • Lie on your back, bend your knees, and place your feet flat on the floor.

  • Cross the right ankle over the left knee and pull back on the left hamstring until feeling a stretch in the right hip.

  • Maintain this position for about 30 seconds.

  • Release and repeat on the other side.

Glute Bridge


  • Lie on your back, bend your knees, and put your feet flat on the floor.

  • Then place both arms at your sides.

  • Breathe in and start raising your hips to form a straight line from the upper back to the knees.

  • Pause for 1-2 seconds and turn back to the starting point.

  • Perform 10-15 reps.

To sum up

Sleep affects immunity and metabolism, which are directly related to growth. That is why you need to set a sleep routine, try to eat healthily, and stay active (all are necessary to help you have quality sleep every night). Again, as long as you acquire a deep level of sleep, it does help make you grow taller naturally.


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