Sleep is crucial for a child’s body to recover from a day of activities, as it is the time when growth hormones are produced most intensely.
During deep sleep, the child’s body stimulates the production of growth hormones (GH), which are essential for height development. Research shows that children who get enough sleep tend to be taller than those who don’t.
Therefore, determining a reasonable sleep schedule for children is necessary. For kids aged 6 to 12, it is recommended they sleep between 9 and 12 hours each night to ensure optimal development.
Consequently, parents should avoid the following four habits, as they may impact their child’s height growth.
Eating too much before bedtime
Overindulging before sleep can disrupt the release of growth hormones that aid in height development. When a child consumes a large amount of food, their stomach requires more blood for digestion. This can lead to reduced blood flow to the brain, impacting hormone secretion.
Additionally, improper eating habits before sleep can cause digestive issues such as bloating and indigestion, resulting in a less restful night’s sleep.
To promote a good night’s rest and support their growing bodies, especially during rapid growth spurts, offer your child easily digestible snacks like warm milk or light fruit if they feel hungry at night. Avoid high-calorie, fatty, and difficult-to-digest foods like fries or sweets.
Furthermore, parents should encourage healthy eating habits throughout the day. A balanced diet with adequate protein, vitamins, and minerals supports height development and improves overall health. Maintaining fixed mealtimes and limiting snacks close to bedtime are also crucial.
Eating too much before bedtime.
Overexercising before bedtime
Strenuous physical activity stimulates a child’s sympathetic nervous system, increasing their heart rate and blood pressure. This can leave their brain in an excited state even after falling asleep.
Growth hormones are vital for a child’s height and overall development. Inadequate deep sleep may hinder optimal hormone secretion, affecting their physical growth.
To improve your child’s sleep quality, engage in relaxing activities before bedtime, such as light walking, yoga, or stretching. These practices reduce stress, promote muscle relaxation, calm the mind, and prepare your child for a restful sleep.
Additionally, creating a comfortable and tranquil sleeping environment is essential. Optimize your child’s bedroom lighting, temperature, and noise levels. For instance, dim the lights, maintain a comfortable room temperature, etc.
Consistency in sleep schedules is key to helping your child’s body establish a routine and stabilize their biological clock. A consistent sleep routine enables the brain to easily recognize when it’s time to relax and when it’s time to sleep.
Overexercising before bedtime.
Prolonged mobile phone usage before bedtime
The blue light emitted by electronic devices inhibits the production of melatonin, an essential sleep hormone that helps children achieve deep sleep and promotes the release of growth hormones.
When children are exposed to blue light, especially in the evening, their bodies may confuse it for daytime, resulting in inadequate melatonin production.
Extended screen time can also cause eye strain and impact a child’s vision. In today’s tech-driven world, children often spend numerous hours in front of screens, be it for online learning or gaming. This intense focus on screens without adequate breaks increases the risk of eye problems such as dry eyes, eye strain, and even myopia.
To address this, encourage your children to limit their screen time, especially in the hour or two before bedtime. Instead, suggest relaxing activities like reading, listening to soothing music, or light exercises.
Prolonged mobile phone usage before bedtime.
Unstable or sad mood before bedtime
Avoid scolding your child, engaging in parental arguments, or letting them watch thrilling movies that may cause anxiety or excitement, leading to mood swings. These mood changes can make it difficult for your child to fall asleep and may have long-term effects on their psychological and emotional development.
Instead, opt for gentle and positive activities, such as reading bedtime stories, discussing interesting events from the day, or sharing lighthearted tales. This quality time also strengthens the bond between parents and their child.
If you notice persistent sleep difficulties, signs of stunted growth, or delayed development, seek guidance from pediatric experts for a detailed assessment and advice. Early intervention can help identify and address any underlying health issues, ensuring your child’s overall well-being.
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