There’s no denying that a good nap can be incredibly relaxing and rejuvenating. From newborns to older adults, many people enjoy this common pastime. But this raises some questions: Can napping be helpful? Does it have any impact on height? And if so, how long should you nap?
In this post, we’ll explore these questions and more, so let’s dive right in!
How does napping affect height growth?
While a single nap won’t have a significant impact on your height, consistent napping over the long term may affect growth. This is because our body secretes growth hormones during sleep, whether it’s during the day or night. These hormones are crucial for bone support and can help improve height over time.
Napping for the appropriate amount of time can also provide a refreshing burst of energy and aid in better sleep at night, leading to optimal height gain.
However, if you choose not to nap, you can still grow taller as long as you get enough uninterrupted sleep at night. It’s important to note that afternoon napping can affect growth hormone production in the body.
How long should you nap to increase height?
Not too little, not too much.
The most proper nap time for children and teens during their growing years should be between 20 and 30 minutes. Although it is not as long as the evening nap, it is essential for refreshing the body and the mind as well as relaxing the joints and bones under pressure from the body weight during the morning.
After a short nap, your body will be prepared for all your afternoon activities. When your joints and bones are relaxed at noon, they might have a chance to exercise with high performance, thereby stimulating bone growth for height gain. Also, getting enough sleep helps improve the taste buds, making you eat more. And make sure to supplement with nutritious foods to acquire optimal physical development.
However, there are a couple of things you should take into consideration.
No matter how tired you are, avoid lengthening your nap for more than an hour, and after 3 p.m., or this might interrupt your sleep schedule for the night ahead.
The biggest risk is sleep inertia. This is a state in which you feel sleepy after waking up from sleep. And this might affect your performance at school, and reduce alertness and concentration. Plus, if your nap occurs too long and too late in the day, you might feel hard to sleep at night, bringing drastic changes to your night sleep patterns.
How do you take the best nap?
A couple of steps below will help improve your nap, thereby creating conditions for better height gain.
Eat properly and moderately
Having a scientific and well-balanced diet is necessary for contributing to a person’s height. Eat plenty of vegetables and fruits to make your body comfortable instead of consuming many foods that might lead to indigestion and bloating. Avoid eating too full and drinking caffeinated beverages to take a nap easily.
Drink milk
Warming up your body after having lunch for about 30 to 45 minutes by drinking milk stimulates your nerves and helps you sleep better. But avoid drinking too much, or it might cause indigestion, bloating, and loss of naps.
Stretch your body
Performing some stretching movements allows you to fall asleep easily as well as delivers a stimulating effect on your bone growth. Try cobra stretch to help open your chest, stretch your abdominal muscles, and strengthen your back for about 10 to 15 minutes to take a nap better.
Set the sleeping environment
A calm environment is as necessary for a nap as it is for your sleep at night. Grab a comfortable blanket and find a quiet, cool, and dark place to take a rest.
Sleep in the right position
Applying the proper sleeping posture not only helps you sleep better but also maintains your joints and bones strong and healthy. Although you just take a short nap, maintaining a proper position while sleeping offers many benefits.
How?
- Lie on your back or slightly lean on both sides.
- Do not sleep on your stomach, or it might restrict your breathing.
- Lie on a light pillow and a certain firmness to avoid curvature of the spine.
- Avoid crossing your legs when lying on your back.
What are other ways to help you grow taller effectively?
In addition to a proper amount of naps, you should apply the following tips to acquire the optimal height.
Eat a healthy diet
If you are growing, a healthy and nutritious diet helps build strong muscles and bones. If you have stopped growing, maintaining a balanced diet also helps you stay lean, making you look taller. Fill ¼ of your plate with complex carbs, ¼ of your plate with lean protein, and half of your plate with fruits and veggies.
Consume a serving of dairy daily
While milk is an excellent choice for bone growth, other dairy products, like cheese and yogurt, contain more calcium, protein, and vitamins to nourish the body from the inside. Drink an 8-ounce glass of milk (240 mL) and eat a 1-ounce slice of cheese (28 g) or a 6-ounce cup of yogurt (180 mL).
Drink enough water
Water is necessary since it helps our body function properly. If you do not drink enough water, it might affect a series of activities, making your health worse and affecting your physical growth. Try this calculator and drink enough of the recommended water to absorb and transfer nutrients through the body, control body temperature, remove toxins, etc.
Exercise regularly
Getting regular exercise for about 30 minutes daily is helpful for healthy muscles and bones. This also helps stimulate your pituitary gland to secrete more growth hormones needed for height increase. Playing a sport, going for a walk, or stretching might aid you in growing taller.
Get enough sleep
Human growth hormones are naturally secreted when you sleep, especially during deep or slow-wave sleep [1]. Moreover, sleeping is an ideal time to relax and repair your body as well as recover your energy levels, thereby supporting overall growth and development.
Practice good posture
Having good posture does help you appear taller.
- Stand tall, keep your back straight, raise your chin, and roll your shoulders back when walking.
- Sit and keep your face straight, roll your shoulders back, and straighten your back when sitting.
Take dietary supplements
Supplements might help you grow taller by meeting your nutritional demands. For instance, some include calcium, vitamin D, vitamin K, zinc, and potassium, which are vital since they support strong and healthy bones, thereby stimulating height growth. But it is suggested to ask your doctor before taking any dietary supplement.
In conclusion
Similar to nighttime sleep, napping also plays a significant role in supporting height growth. Additionally, having a daily nap can promote overall health, mobility, and other beneficial effects. Therefore, taking a short nap to refresh oneself before engaging in afternoon activities is highly recommended.
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