Sleep, despite appearing to be a simple daily activity, plays an incredibly important role in both physical and mental health, as well as brain development and height growth in children. Scientific studies have shown that children who sleep at the “golden time” can boost their comprehensive development in terms of both IQ and height.
The period from 9 pm to 11 pm – The optimal time for the release of growth hormones
As night falls, our bodies shift into a resting and restorative state. For children, the period from 9 pm to 11 pm is especially crucial as this is when the body produces growth hormones at the highest intensity.
Growth hormones are essential for bone and muscle development, as well as the maturation of internal organs in children.
If children remain in an excited state during this time, such as playing video games, watching TV, or exercising, their bodies will find it difficult to fall into a deep sleep. As a result, they will miss the optimal time for the release of growth hormones.
In the long run, this can affect their height development and lead to various health issues, including a weak immune system and poor concentration.
Therefore, parents need to adjust their children’s study and rest habits, ensuring that they start preparing for bed before 9 pm. Relaxing and gradually falling asleep through light activities such as reading books or listening to soft music will be beneficial.
With these measures, children can grow healthily with the support of growth hormones, and their height will increase naturally.
The period from 9 pm to 11 pm is crucial as it is the time when the body produces the most growth hormones.
12 pm to 1 pm – An important time for memory consolidation
In addition to the valuable night sleep, afternoon naps are also essential, and we should not underestimate their impact. Especially from 12 pm to 1 pm, the brain has a significant opportunity to consolidate memories and regulate emotions.
After a busy morning of learning and activities, a child’s brain has received a large amount of information that needs to be sorted and stored during this rest period.
Research has shown that napping not only improves memory but also aids in converting short-term memory into long-term memory effectively.
A reasonable afternoon nap has a positive effect on reducing fatigue after a busy morning, helping children remember knowledge more effectively, and building a solid foundation for afternoon learning.
Moreover, napping stimulates the release of neurotransmitters such as serotonin in the brain, contributing to emotional regulation and providing children with abundant energy, thus stabilizing their mood throughout the afternoon.
To ensure a quality afternoon nap, creating a quiet and comfortable environment for the child is essential. You can draw the curtains to block out light, play soft white noise or natural sounds, and encourage your child to develop good napping habits.
Note that the ideal nap time should be between 30 and 60 minutes to avoid affecting the child’s night sleep.
Afternoon naps are essential and should not be overlooked.
Healthy sleep habits – The foundation for physical and mental health
Whether it’s deep night sleep or short afternoon naps, good sleep habits are vital for maintaining health. Effective sleep habits include maintaining reasonable work and rest times, creating a comfortable sleeping environment, establishing a balanced diet, and engaging in moderate physical activities.
These habits help children achieve quality sleep during the golden time, thereby improving their overall physical and mental health. For example, parents can support their children in setting their biological clock by establishing a stable bedtime and wake-up time, allowing the body to gradually adapt to a consistent daily routine.
Keeping the bedroom quiet, dark, and at a comfortable temperature is essential for children to fall asleep and maintain good sleep.
Additionally, it’s important not to overeat at dinner or consume too much sugar, as these factors can negatively impact sleep quality.
Moderate outdoor activities such as walking, running, or cycling not only help children expend excess energy but also significantly improve sleep quality at night.
Sleep during the golden time, especially in the afternoon, is crucial in supporting brain development, improving memory, promoting height growth, and laying a solid foundation for children’s future.
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