The role of sleep in our health
Sleep has an important role in health. This is clearly shown through our looks only after a night of sleeplessness. We feel tired, stressed, distracted, and unable to work. At night, during sleep, the body will perform metabolism and toxin elimination and synthesize necessary nutrients to grow in weight and height and prevent diseases. Scientific studies have shown that an adult needs to sleep for at least eight hours per day so that his/her organs can rest after a long day.
Sleep has an extremely important role in the body.
In addition to sleep duration, the quality of sleep is very important. Good quality sleep is the deep sleep without interruption. The deep sleep is far more effective than long sleep duration. After a good sleep, you will feel healthy, comfortable, and energetic to be ready for a new working day.
You should not assume that sleeping is a waste of time because eight hours of sleep per day is the time to "recharge" the body. A good sleep will make our bodies and minds healthy and ready for a journey of learning, working, and exploring life.
Sleep has an important meaning to height growth.
Sleep is not only important to health but also a factor that directly affects height growth. Eight hours of sleep per day can affect human height because scientific studies have shown that when we are sleeping, the secreted growth hormone level is four times greater in comparison to when we are awake. The period when the growth hormone is secreted most is from 10:00 PM to 1:00 AM. Meanwhile, the growth hormone is the most important factor that humans need to grow taller. This is a naturally synthesized hormone of the body that stimulates anabolism and forms tissues in muscles, skin, tendons, and bones, thereby promoting muscular improvement and height growth.
Adequate sleep duration and good sleep quality help obtain optimal height.
Furthermore, deep sleep improves physical and mental conditions, facilitates the process of doing exercises and sports, and significantly stimulates nutritional supplementation, thereby promoting height growth.
Normally, height can only grow until the age of 25. However, this does not mean that we can freely stay up late and sleep less. Note that sleep will also play an important role in promoting wound healing if we suffer from injuries in bones and cartilage due to accidents. In case of encountering this problem, if we do not pay much attention to daily sleep, the growth hormone secretion will be influenced, which adversely affects the regeneration of cartilages and joints and even causes differences in the length of legs and arms.
Therefore, we should go to sleep before 10:00 PM so that our bodies can maximally produce and absorb the amount of growth hormone, thereby promoting the development of joints, bones, and cartilage and improving height properly and effectively.
Sleep at each age is also different. Children under 1 year old have to sleep for 14 to 20 hours per day, children from 2 to 5 years old have to sleep for 11 to 13 hours per day, children from 6 to 13 years old have to sleep for 9 to 10 hours per day and adults need to sleep for 8 hours per day.
How to have a good sleep
Being aware of the role of sleep in health and height growth, we need to arrange proper rest periods to ensure that we have adequate sleep duration and good sleep quality.
To do this, you need to pay attention to the following points:
- Sleep sufficiently for 8 hours per day and before 10:00 PM and avoid sleeping in.
- Do not eat too much in the evening because this can affect your sleep.
- Do not drink plenty of water and eat succulent fruit before going to bed because drinking plenty of water and eating succulent fruit makes you wake up several times to go to the toilet and this will affect your sleep.
The bedroom needs to be cozy, clean, comfortable, and quiet.
- Before going to bed for at least 30 minutes, you can take a warm shower or massage your body gently to feel better and get to sleep faster.
- You should sleep in a comfortable position. Sleeping in the fetal position for too long will affect the development of cartilage and joints, thereby adversely affecting height growth.
- Decorate your bedroom so that it is cozy, clean, comfortable, and quiet to create the best condition for your sleep
- If you suffer from insomnia or sleep difficulties, you should consult your doctor. You should not abuse sleeping pills because they will adversely affect your health.
If we pay attention to the above factors, we will ensure adequate sleep duration and good sleep quality. At that time, we not only had good physical and mental conditions but also had opportunities to own an ideal height.
Other tips to support height growth
Nutrients essential for growth
When it comes to promoting height growth, certain nutrients stand out as critical players in the game. These include:
Proteins are the building blocks of our bodies, and they play a vital role in the growth and repair of tissues. A diet rich in lean protein sources, like poultry, fish, beans, and tofu, is essential for optimal growth.
Calcium is not just about strong bones; it's also crucial for healthy growth. Dairy products, fortified plant-based milk, leafy greens, and almonds are excellent sources of calcium.
Vitamin D facilitates calcium absorption, making it an essential partner in bone development. Exposure to sunlight and vitamin D-rich foods, like fatty fish and fortified cereals, can help ensure adequate intake.
Zinc is involved in cell division and protein synthesis, making it essential for growth. Nuts, whole grains, and lean meats are good sources of zinc.
Iron is necessary for the production of hemoglobin, which carries oxygen to body tissues. Adequate oxygenation is crucial for growth, and iron-rich foods, like red meat, beans, and fortified cereals, are valuable.
Vitamin A supports bone growth and the maintenance of healthy skin and mucous membranes. It can be found in foods, like sweet potatoes, carrots, and spinach.
Regular physical activity is a well-known catalyst for growth, especially during childhood and adolescence. Here's how it contributes to height:
Weight-bearing exercises promote bone density and growth. Activities, like running, jumping, and resistance training, stimulate bone development.
Yoga and stretching exercises can help improve posture and optimize height potential by reducing the compression of spinal discs.
Exercise triggers the release of growth hormone, which is crucial for height development. Consistent physical activity can stimulate the production of this vital hormone.
Quality sleep isn't merely a matter of rest; it's a catalyst for growth, especially during childhood and adolescence. The release of growth hormones, the repair of tissues, and the optimization of overall health all hinge on those precious hours of slumber. By arming with knowledge about the importance of sleep, the signs of sleep disorders, and practical strategies to improve sleep quality, individuals and parents can take proactive steps to nurture better sleep hygiene and foster healthier growth.