The article has been reviewed by MSc, MD, Nguyen Thi Minh Phuong - Department of General Internal Medicine - Vinmec Times City International General Hospital.
Science has proven that sleep plays a crucial role in a healthy lifestyle. For children, getting to bed early and maintaining a regular sleep schedule greatly aids in height development, enhances memory, and improves learning abilities.
1. Does sleeping early really help your child grow taller?
Height growth in children is a complex process that requires the activity of various hormones to stimulate different biological changes in the blood, including those related to internal organs and the musculoskeletal system. One hormone secreted by the pituitary gland, known as growth hormone, is the main factor that supports height increase in children. Several factors influence the production of growth hormone in a child's body, including nutrition, stress, and physical activity. However, for young children, the most important factor is still sleep.
Growth hormone is produced by the pituitary gland throughout the day. But for children, the strongest hormone release occurs right after the onset of deep sleep. In other words, children who sleep early benefit from the body's production of growth hormone, which contributes to height increase.
2. Sleep duration for young children
The sleep duration of children varies depending on their age, specifically decreasing as they grow older. The American Academy of Pediatrics provides recommendations for average sleep duration per day based on age groups as follows:
- Infants under 1 year: 12 – 16 hours;
- Children from 1 to 2 years: 11 – 14 hours;
- Children from 3 to 5 years: 10 – 13 hours;
- Children from 6 to 12 years: 9 – 12 hours;
- Children from 13 to 18 years: 8 – 10 hours.
Note that these are average sleep times over a 24-hour period. Therefore, parents should include the duration of short naps throughout the day in their calculations.
3. Why should children go to bed early?
The numbers mentioned above may surprise many people regarding the amount of sleep children need. Typically, parents often allow their children to sleep 5 to 6 hours less than the recommended standard. This can negatively impact children's health, slow down height growth, and increase the risk of certain illnesses such as hypertension, obesity, headaches, and depression. In contrast, children who get enough sleep have a healthier immune system, improved learning performance, better memory, and better mental health.
Every child who wants to grow well needs to establish a consistent and scientific sleep routine. Putting children to bed early is one of the ways to extend their sleep duration and ensure they get enough rest. Chronic sleep deprivation can lead to abnormal behaviors such as irritability and difficulty concentrating.
Additionally, sleep-deprived children face growth issues, primarily including stunted growth and being underweight. This condition is believed to be due to the disruption of growth hormone production. This can lead to a genuine deficiency of growth hormone, affecting the functions of the circulatory, respiratory systems, and the immune system in the body.
Children who do not get enough sleep also experience changes in the circulation of other hormones in the body. Hormones that regulate hunger and appetite can be affected, causing children to overeat, especially foods high in carbohydrates. Furthermore, sleep deprivation can impact how the body metabolizes these foods, leading to insulin resistance, which is associated with Type 1 diabetes.
4. Methods to help children sleep early and soundly
- Children need more sleep than parents often think. The American Academy of Pediatrics encourages parents to establish healthy sleep habits from a young age.
- Prioritize adequate sleep for the whole family. Understand the importance of getting enough sleep and how it affects the overall health of both parents and children. Remember that parents serve as good role models for their children. Staying up all night to play with your child or working through the night is not a good way to convey the right message to them. Prioritize your own sleep so that your child realizes they should go to bed early as part of a healthy lifestyle, similar to eating properly and exercising regularly.
- Create a safe and supportive sleep environment. Dim the lights before bedtime and control the temperature in the house. Avoid cluttering your child's bed with toys. This helps them recognize that the bed is for sleeping, not for playing.
- Do not let your child go to bed with a bottle of juice, milk, or formula. Children only need to drink plain water. Anything other than water can cause tooth decay in children.
- Maintain a consistent daily routine. Having the same wake-up time, meal times, nap times, and playtimes each day will help your child feel secure and comfortable, making it easier for them to fall asleep. For young children, starting early with bedtime routines like brushing teeth and reading can be very beneficial. Ensure that your child's bedtime habits are maintained wherever they are, so they can easily go to bed early anytime, anywhere.
- Encourage active play during the day. Provide opportunities for your child to engage in fun and varied activities throughout the day, including physical activities.
- Do not start introducing solid foods to your child before around 6 months of age. Starting solids earlier will not help your child sleep better. In fact, if you give your child solid food before their digestive system is ready, they may sleep poorly due to stomach pain.
- Learn to recognize sleep issues. The most common sleep problems in children include difficulty falling asleep, waking up at night, snoring, refusing to go to bed, sleep apnea, and loud breathing during sleep. Ask your child's teacher or caregiver if they are alert throughout the day. Sleep problems can also manifest during the day. A child who does not get enough sleep or has poor-quality sleep may have difficulty paying attention in school.
- Monitor screen time. The American Academy of Pediatrics recommends keeping TVs, computers, laptops, tablets, and phones out of children's bedrooms, especially at night. To prevent sleep disruptions, turn off all screens at least 60 minutes before bedtime.
In addition to getting enough sleep, for a child's body to develop comprehensively, they need to supplement with essential micronutrients: Zinc, selenium, chromium, vitamins B1 and B6, ginger, cherry extract (vitamin C), etc., to improve taste, ensure good eating habits, achieve appropriate height and weight, maintain a good immune system, and enhance resistance to common illnesses and digestive issues.
Note: This article is part of the Vinmec International General Hospital System's Awareness Program on Growth Retardation, with the support of Novo Nordisk
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
