Which Sleeping Positions Does Help Increase Height Effectively?

by   |   Nov 29, 2022

Do you know that certain sleeping positions can help promote blood flow in your body and support your height growth as well? Are you curious about which sleeping position does help increase height by 5 to 10 cm? Keep reading to find out more!

How does sleep affect your height?

Bone formation

Bone formation and renovation happen during life and mainly depend on your age, immune function, hormone production, medication treatment, etc. Lack of sleep might weaken the immune system and the chemical processes that happen during bone formation. It is also directly linked to weak bones and low bone density, inability for the bones to remodel or regrow, increased risk of bone fracture, etc. What is more, insufficient sleep might decrease melatonin levels and lead to the development of osteoporosis. 

Intervertebral disc

An intervertebral disc is found between each spinal joint and works as a shock absorber or padding. Without it, our spine would not be able to move well.

During the day, the disc is squashed between the spinal joints, which might lead to us being somewhat shorter than we are. But when we sleep, the disc will turn back to its full size and recover by itself.

Growth hormones

One of the most crucial factors for our sleep is the production of human growth hormones. When we sleep, our pituitary glands in the brain will release this hormone into the bloodstream. During puberty, the growth hormone is in charge of the overall growth, including bones, muscles, physical performance, metabolism, etc. After puberty, it lessens in levels and production and often has less effect in older age.

It is said that growth hormone only stimulates growth when other factors for growth are available to the body. For instance, you need to get enough sleep, have good nutrition, do regular exercise, and so on.


How much sleep do you need?

It should be noted that the amount of sleep you need changes depending on your age, gender, and activity level. Normally, children and teens need more sleep than adults. Below are the guidelines for how much sleep is required [1].

Age group Recommended sleep (hours) Insufficient sleep (hours) Oversleeping (hours)
Newborns (birth to 3 months) 14 – 17 ≤ 11 ≥ 19
Infants (4-11 months) 12 – 15 ≤ 10 ≥ 18
Toddlers (1-2 years) 11 – 14 ≤ 9 ≥ 16
Preschoolers (3-5 years) 10 – 13  ≤ 8 ≥ 14
School-aged children (6-13 years) 9 – 12 ≤ 7 ≥ 12
Teens (14-17 years) 8 – 10 ≤ 7 ≥ 11
Young adults (18-25 years) 7 – 9  ≤ 6 ≥ 11
Adults (26-64 years) 7 – 9  ≤ 6 ≥ 10
Seniors (65 years and older) 7 – 8 ≤ 5 ≥ 9

What is the best time to sleep for a height increase?

In fact, there is no exact bedtime. It often depends on when you need to wake up. For instance, if the desired wake-up time is between 7 a.m and 8 a.m, you should count backward the number of hours of sleep.

  • Infants should be put to bed when sleepy, between 7 p.m and 8 p.m.
  • Toddlers should go to bed between 7 p.m and 9 p.m.
  • Preschool kids should go to bed between 8 p.m and 9 p.m.

If your kids’ school or your work schedule is required between 5 a.m and 7 a.m, there are the recommended bedtimes:

  • School-age children need to go to sleep between 8 p.m and 9 p.m.
  • Teens should go to sleep between 9 p.m and 10 p.m.
  • Adults should go to sleep between 10 p.m and 11 p.m.

The growth hormone will be released between 11 p.m and 12 p.m as long as we are in a deep sleep. So, we need to be asleep for at least 2 hours before this time.

Does sleeping in the afternoon make you taller?

The answer is yes.

As mentioned above, our body releases growth hormones during our sleep, no matter if we are sleeping day or night. Although a single afternoon of sleep might not affect your height growth, it can deliver good effects over the long term. That means the growth hormone level might rise and make your spine lengthen gradually.

Our body is at its peak level of growth hormone secretion during an afternoon sleep between 1 p.m and 2 p.m. So, sleeping at this time will help increase excessive hormone production.


Why does sleeping position matter for height increase?

There are three different curves in our spine, including at the neck, the middle back, and the lower back. When all these curves fall naturally during sleep, our entire body needs to be supported. A proper sleep position lets these natural curves be held during the night. That means no crushing at the neck, no rotating at the back, and no sinking at the lower back. In addition to your spine in its natural position, a good sleeping position has your head, shoulders, and hips lining up.

Which sleeping position does help increase height effectively?

Sleeping on your back

This position helps distribute your weight evenly, with no extra pressure on any part of your body. It also aligns your spine properly and restricts any back aches caused by sleeping in a bent position. Extending all the knees and feet slightly allows your brain to receive more oxygen-rich blood. The more oxygen your brain gets, the more energy you need to make yourself grow.

Sleeping on your side

Most of us tend to be side sleepers. In this position, we lay on one side giving a curved shape to the body that supports the spine and torso area. Also, it helps enhance digestion, decrease stomach acid reflux, and relieve heartburns. Apart from these, it also reduces breathing stresses, sleep apnea, and snoring.

What happens when you do not get enough sleep?

You are suggested to get enough sleep for good reason. But if you short yourself on shut-eye, this might lead to many health issues.

Here are some short-term issues that might happen:

  • Lack of alertness: Missing as little as 1.5 hours can have a bad impact on how you feel.
  • Extra daytime sleepiness: You might feel tired and sleepy during the day.
  • Reduced memory: It might be hard for you to think, remember, and process information properly.
  • Relationship stress: You might feel moody and tend to have conflicts with others.

And if you continue working without enough sleep, you might face up to long-term and severe health issues.

  • Shrinking muscles: Lack of sleep makes muscle mass decrease. A study pointed out that people who slept 8.5 hours had 40% muscle mass while those who slept 5.5 hours had 60% muscle mass. It can be said that sleeping has a powerful effect on muscle growth and recovery.
  • Impaired growth hormones: Without sufficient sleep, the body is unlikely to be producing enough growth hormone. This might lead to growth hormone deficiency, which might badly affect overall growth.

How to sleep better?

Here are a couple of evidence-based tips to help you sleep well every night.

  • You need to stick to a sleep schedule. Go to bed and get up at the same time daily, even on weekends.
  • Increase bright light exposure during the day to keep your circadian rhythm healthy.
  • Limit blue light exposure from electronic devices in the evening to lower hormones like melatonin, which helps you relax and go to sleep easier.
  • Avoid consuming too much caffeine late in the day, or it might trigger your nervous system and prevent your body from naturally relaxing.
  • Get a comfortable and high-quality pillow, mattress, and bed to enhance your sleep quality better as well as reduce lower back pain.
  • Set an ideal bedroom temperature because it is hard to get a good sleep if the room is too warm. Around 700F (200C) is best for most people.
  • Pay attention to your bedroom environment as well. Try to minimize external light, noise, and artificial lights, and make sure your bedroom is a clean, quiet, relaxing, and enjoyable place.
  • Take a relaxing bath or shower to help you sleep faster and better. Or simply soak your feet in warm water to relax before going to bed.
  • Regular exercise during daylight is key to a good night’s sleep. But avoid doing it late before bed, or it might increase hormones like adrenaline and epinephrine.
  • Do not eat a big meal before going to sleep, or it might result in poor sleep quality and hormone disruption. But it is fine to take a small snack for a few hours.
  • Relax and control worries before bedtime. You can try a relaxing massage, listen to relaxing music, read a book, take a deep breath, or meditate to clear your mind.
  • Try a melatonin supplement or other supplements that might help you sleep such as ginkgo biloba, glycine, or lavender. But you should consult your doctor before taking anything.

In conclusion

Habits of proper sleeping positions might help boost the production of growth hormone in the body and strengthen the discs of your spinal cord, thereby increasing your height effectively. Aside from carrying out proper sleeping positions and time, do not forget to follow proper nutrition and physical activities to optimize your height potential.

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