Parents should know: Going to bed early will actually help your child grow taller

Articles are professionally approved by Master, Doctor Nguyen Thi Minh Phuong - Department of General Internal Medicine - Vinmec Times City International Hospital

Increasing height in children is a complex process that requires the action of many different hormones to stimulate various biological changes in the blood including internal organs and musculoskeletal system. A hormone secreted by the pituitary gland, called growth hormone, is the main factor in helping children grow taller. A number of factors affect the production of growth hormone in a child's body, including nutrition, stress, and physical activity. However, in 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 increase height thanks to the body's production of growth hormone.

Children's sleep time varies depending on age, specifically the amount of sleep in the day decreases with age. The American Academy of Pediatrics recommends the average amount of sleep per day by age groups as follows:
Children under 1 year old: 12-16 hours; Children from 1 to 2 years old: 11-14 hours; Children from 3 to 5 years old: 10 – 13 hours; Children from 6 to 12 years old: 9 – 12 hours; Children from 13 to 18 years old: 8 – 10 hours. Note that this is an average of 24 hours of sleep. Therefore, parents should include the time of the naps scattered throughout the day.

The above numbers will surprise many people about the amount of sleep that babies need. It is common for parents to give their children 5 to 6 hours less sleep than the standard recommendation. This can affect the health of children, slow down the growth process and increase the risk of some diseases such as high blood pressure, obesity, headaches, depression. In contrast, children who got enough sleep had stronger immune systems, improved academic performance, and better memory and mental health.
Every child who wants to develop well needs to form a regular and scientific bedtime routine. Putting children to bed early is one of the ways to prolong sleep time and help children get enough sleep. Lack of sleep regularly can lead to some unusual behaviors such as irritability, difficulty concentrating.
In addition, sleep-deprived children face growth problems, mainly including growth retardation and stunting. The cause of this condition is thought to be because the production of growth hormone may be disrupted. This can lead to a real lack of growth hormone, which affects both circulatory and respiratory system function and the functioning of the immune system in the body.
Children who do not get enough sleep also have changes in the circulation of other hormones in the body. The hormones that regulate hunger and appetite can be affected, causing children to overeat, especially foods high in carbs. What's more, lack of sleep can affect the way the body metabolizes these foods, causing insulin resistance, which is linked to type I diabetes.

Children need more sleep than parents think. The American Academy of Pediatrics encourages parents to develop healthy sleep habits from an early age.
Make adequate sleep a priority for the whole family. Understand the importance of getting enough sleep and how sleep affects the overall health of both parents and children. Remember that parents are a good role model for children. Staying up all night with your kids to play with them or work through the night is not a good image to send the right message to your child. Prioritize sleep for yourself so your child realizes that they should sleep early as part of a healthy lifestyle, similar to eating right and exercising regularly. Create a safe and supportive bedroom space. Lower the brightness of the lights before going to bed and control the temperature in the house. Don't pile toys on your child's bed. This helps children realize that the bed is a place to sleep, not a place to play. Don't put your baby to bed with a bottle of juice, milk, or formula. Children only need to drink filtered water. Anything other than water can cause tooth decay in children. Keep a regular daily routine. The same wake-up, mealtime, nap, and playtime times between days will help your child feel secure and comfortable, and make it easier for them to fall asleep. For young children, it is very helpful to start early with bedtime routines such as brushing teeth and reading. Make sure your child's bedtime routines are maintained wherever they are, so they can obediently go to bed early anytime, anywhere. Let the children have fun activities during the day. Create conditions for children to have fun and varied activities during the day, including physical activities. Don't start introducing solids before about 6 months of age. Introducing solids earlier will not help your baby sleep well. In fact, if you give your baby solid foods before his digestive system can process the food, he may sleep worse because of colic. Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, waking at night, snoring, refusing to go to sleep, sleep apnea, and loud breathing during sleep. Ask your child's teacher or caregiver if he or she is awake during the day. Sleep problems can also manifest during the day. A child with insufficient or poor quality sleep may have difficulty paying attention at school. Monitor time spent using electronic devices. The American Academy of Pediatrics recommends keeping TVs, computers, laptops, tablets, and phones out of children's bedrooms, especially at night. To prevent disrupted sleep, turn off all screens at least 60 minutes before bedtime. In addition to getting enough sleep, for the child's body to develop comprehensively, he needs to add the necessary micronutrients: Zinc, selenium, chromium, vitamins B1 and B6, Ginger, acerola fruit extract (vitamin C), ... to improve taste, eat well, reach the correct height and weight, and exceed the standard, have a good immune system, strengthen resistance to less sickness and less digestive problems.

Note: This article is part of the Vinmec International General Hospital System's Awareness Program on Growth Retardation, with the support of Novo Nordisk