It would be premature to assess a child’s potential height based solely on foot size. Height and foot length are two aspects of a child’s development that are significantly influenced by genetics.
While foot size does have an impact on height, sleep is also a crucial factor.
Even though foot length is influenced by genetics, its relationship with height is neither unique nor definitive. Therefore, predicting a child’s future height based solely on their foot size is inaccurate.
To enhance a child’s height potential, parents should not underestimate the importance of sleep. If a child gets sufficient, good-quality sleep, growing 8-10cm per year is achievable.
The significance of sleep for height development is evident.
Sleep is the time when the body optimally releases growth hormones, especially during deep sleep. These hormones primarily promote bone growth, cell regeneration, and repair, playing a decisive role in a child’s height development.
During deep sleep, the release of growth hormones increases significantly, promoting vertical bone growth and, consequently, increased height. Thus, ensuring adequate sleep duration and a conducive sleep environment are vital for a child to reach their genetic height potential.
Sleep is essential for a child’s height development.
The timing of sleep is crucial. Around 11 pm is when growth hormones are released most actively. Ideally, children should go to bed before 10 pm, as poor sleep can lead to stunted growth.
Sleep not only affects height but also a child’s weight. In the book “Trẻ ăn ngon, cao lên không béo và khỏe mạnh” (“Delicious Food for Children, Grow Tall, Don’t Get Fat and Stay Healthy”), it is mentioned that poor sleep can impact weight.
A 2002 US study on adolescents aged 11 to 16 years old found that for every hour of sleep lost, the risk of obesity increased by 80%. Similarly, a 2016 analysis of factors influencing obesity or overweight conditions in Chinese children aged 7 to 18 years concluded that insufficient sleep was a risk factor for obesity or being overweight during this developmental stage.
During deep sleep, the body releases leptin and ghrelin, hormones that regulate appetite and energy. Leptin inhibits appetite and boosts energy expenditure, while ghrelin stimulates hunger.
Research has shown that insufficient sleep reduces leptin levels and increases ghrelin, resulting in decreased appetite-regulating hormones and increased hunger. Consequently, children tend to eat more and gain weight.
How to improve your child’s sleep quality:
Avoid electronic devices before bedtime
With the proliferation of mobile phones, tablets, and the internet, it’s common to see children using electronic devices everywhere. However, the applications and online platforms on these devices are designed to capture their attention, sometimes even affecting the self-control of adults.
The blue light emitted by electronic screens can impact vision and stimulate brain cells, making it challenging for children to fall asleep. Playing games, watching videos, or browsing social media can overstimulate the brain, leading to difficulty concentrating and a tendency to stay up late.
Keep lights off during sleep.
Keeping the lights on while your child sleeps can disrupt their development. Bright light can inhibit the release of essential hormones, such as growth hormones and melatonin, disrupting their biological rhythm.
This can lead to issues with growth, sleep, and overall physical development. Additionally, the radiation from bright lights can directly affect sleep quality, causing neural stimulation that interrupts deep sleep and leads to fatigue, lack of focus, and potential brain development issues.
To create a dark and quiet sleep environment, consider using blackout curtains to block outside light and opt for soft night lights. Establishing a bedtime routine, such as reading a story or singing a lullaby, can also help your child fall asleep faster and foster healthy sleep habits, ensuring their overall well-being.
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