“Growth experts advise that if your child is tall, it’s best to be in bed by 8.30pm and no later than 9.30pm.”
Pocket jun said it was false, rumor, don’t believe it.
But my friend still had some letter, and highlighted a picture of “sleep and height” in the article.
So what is the truth of the matter?
Today we’re going to start a nursery tale.

1 | is a crazy picture

While the article discussed the relationship between height and sleep, here’s a very “professional” looking graph:

To summarize, the main point of this chart is:

Human height is affected by growth hormone;
Growth hormone must be asleep to secrete, and 9 PM and 5 am are the two peak secretion, so to want the baby to grow tall, to sleep early (before 9 PM), so not miss ZOMACTON growth hormone secretion peak!

It seems to make a lot of sense and to be “professional” and intuitive.
After all, when we were growing up, we heard and believed the phrase “go to bed early” many times.
So this article, this picture, has been circulating on the Internet for a long time…

2 | who drew this picture

But wait a minute, have you ever thought about this, this looks like a “professional” picture, where does it come from?
Who drew it?

After a little searching, you can find this “professional” picture. It was originally reported by a newspaper in 2012 that “Sleep has become the first external factor affecting children’s growth”.
The picture was drawn by her newspaper reporter based on the opinions of several doctors interviewed (one of whom was a Chinese medicine practitioner).

Frankly, there is a big question mark over whether the views of these Chinese clinicians are valid.

It’s okay for | babies to stay up late!

In fact, the report that the reporter did in 2012 is completely wrong.
“Growth hormone peaks at 9 p.m. and 5 a.m.” that’s not true.
Why is that?
Here we go into more detail:

Growth hormone (HGH) is a hormone secreted by the pituitary gland that, as its name suggests, promotes the growth of human tissues.
So growth hormone is very much involved in human development, and of course it’s an important factor in height.
But pay attention to, the influence factor of human body height is very much, growth hormone abnormality, may lead to developmental abnormality “short stature”;
But normal growth hormone is not necessarily tall, because there are other genetic factors that come into play.
In other words, “growth hormone” is a necessary but not sufficient condition for a child to grow taller.
But normal growth hormone does not necessarily mean that children grow tall.

The daily secretion of growth hormone in the human body presents the way of pulse, which is to secrete more and less for a while, with peaks and troughs.
Research has found that growth hormone secretion is probably related to sleep: during the first NREM period, when the body falls asleep, growth hormone secretion peaks, producing 50% of the growth hormone throughout the day!

Tip: Cycle through every 90 minutes before and after an 8-hour night of sleep.
The first four stages are non-rapid eye movement sleep (NREM), or slow-wave sleep (SWS), and the last stage is rapid eye movement sleep (REM).
SWS and REM alternate regularly throughout the sleep cycle.
Each cycle lasts 70 to 90 minutes.

Let’s put it simply, that is to say, growth hormone peak, often in the hour after sleep, when you will secrete 50% of the growth hormone throughout the day;
When you go to sleep at 8 o ‘clock, the 9 o ‘clock peak comes.
You fall asleep at 9 o ‘clock, and the 10 o ‘clock peak arrives.
You go to sleep at 10 o ‘clock, and that 11 o ‘clock peak comes…
When do you go to sleep, the growth hormone peaks about an hour later!
It is the time you fall asleep that determines the peak of growth hormone production, not the peak of growth hormone production that affects your sleep time!
So the above figure, growth hormone secretion peak “fixed point”, is completely wrong, cut foot to fit the shoe!

Small blackboard, knock down the key point: the secretion of growth hormone is different from person to person, its peak is determined according to different people’s sleeping time, not the fixed point secretion!
So, the baby in the end when to sleep at night, in fact, it doesn’t matter;
Anyway after sleeping for an hour or so, growth hormone begins peak to secrete again!

Ps: The idea that growth hormone is secreted during the first PERIOD of NREM sleep by 50% of the whole day is controversial in itself.
Other studies have found that the amount of growth hormone produced daily is fixed regardless of sleep habits.
Let’s say you switched from a regular shift to a night shift and made a dramatic change in your sleeping habits.
But growth hormone has a compensation mechanism that we don’t yet understand, so that no matter how much you change your sleep habits, the amount of growth hormone per day is fixed!

It’s the length of your baby’s sleep that matters

The most important thing for a baby to sleep is the total amount of sleep per day, which ensures that the baby’s sleep is healthy.
The following sleep schedule circulated on the Internet is reliable, and bao Ma can use it as a reference:

Note: The above total sleep time includes naps

For instance darling 5 years old, go to bed at 10 o ‘clock every night, can not?
That’s because waking up at 8 a.m. adds up to 10 hours of sleep per day.
For children aged 3-5, 10-13 hours is recommended, so enough!
Why let the baby go to bed at 8pm?

5 | baby sleep and height

So, bao Ma’s most concerned about the question: baby sleep and height, in the end there is a relationship?
There is no strong research evidence linking height to sleep.
Instead, some studies have found no link between height and sleep.
Such as:

Sleep Habits and Height At Ages 5 to 11, a 1990 study of 5,145 children, concluded that changes in Sleep time had no significant impact on a child’s development.
It is concluded that variation in sleep duration between children is unlikely to have an important influence on growth.

Of course, chronic sleep deprivation can affect all aspects of development, such as height.
Here’s an example of what this means:

For example, a 4-year-old child should sleep 10-13 hours a day. If the baby sleeps less than 8 hours a day for several years, the child’s development is likely to be affected, including height!
Although there’s no evidence for that yet.
However, if the child is already sleeping well enough, do you think the baby will grow taller by sleeping a little longer, say, from 10 to 11 hours a day?
Even less proof!

So when it comes to sleep and height, mothers need look no further than this: is the baby getting enough sleep?
If you get enough sleep, you don’t have to worry about “sleep and height,” or “go to bed early or late,” and you can assume that your child’s height has nothing to do with sleep.
Not only is sleep not the primary external cause of a child’s height, but its effect is likely to be minimal.
The real external cause that affects a child’s height is the nutrition that takes in (milk amount and vitamin D) and physical exercise!

Finally, the article discusses the relationship between “going to bed early and height” and refutes rumors on this issue rather than suggesting that babies should go to bed later.
If some precious mothers want their babies to go to bed early from the perspective of their baby’s lifestyle habits, this is the parenting style of different families and is not the scope of this article.

We all know that fitness can affect the secretion of hormones in our body, but what hormones are secreted, are these hormones good or bad for us? How should profits be retained, or at least extended? How can harm be prevented or avoided? Are you clear about this?

How important is growth hormone for fitness people?
Today, growth hormone is a type of nutritional supplement that bodybuilders, especially high-level bodybuilders, use more frequently. However, there are still many bodybuilders and non-bodybuilders who hold a vague, obscure cognitive attitude towards HGH and psychologically reject it. Who knows, scientifically and rationally using HGH can improve the movement of bodybuilders Achievements and a good body shape can also improve people’s lives.

How important is growth hormone for fitness people?
Growth hormone, also known as human growth hormone, is a peptide hormone that stimulates human growth-cell proliferation and cell regeneration. Therefore, it is very important in human development. Can enhance cell repair function and regulate metabolism to promote fat burning, strengthen muscles and reduce the negative effects of stress. Its main function is the growth of body tissues, and the younger the age, the more GH secretion; as our age increases, GH secretion becomes less and less, so some people call GH “the youth hormone”, think it is anti-aging to keep young the elements of.

How important is growth hormone for fitness people?
Resistance training (luo iron) provides the best environment for exercise-induced growth hormone release, and the influencing factors are load and frequency. When we load heavier with greater frequency (less rest time), we cause our body to release more growth hormone. The more large muscle groups, the more growth hormone is released, because more muscle fibers are involved in functioning. So leg training-especially squats is conducive to the release of growth hormone.

How important is growth hormone for fitness people?
Exercise above the anaerobic threshold for at least 10 minutes will produce maximum growth hormone release after exercise and 24 hours. However, due to the pulsed release of growth hormone (rapid increase and decrease), in order to obtain the best results, 10 minutes of high-intensity exercise is performed several times a day.

How important is growth hormone for fitness people?
If you want to improve the growth hormone synthesis in the body, you can also achieve this goal through supplements, the most important of which is the intake of arginine and lysine. When we buy protein powder, you can pay special attention to these two amino acids. Most of them are contained. When ingested, it is best not to exceed 6-10 grams at a time, according to your weight and physical condition.

How important is growth hormone for fitness people?
Of course, it is difficult for us to deliberately control the secretion of hormones. If you want to create an environment suitable for hormones, remember! Just grasp the principles of adequate rest, balanced diet, and proper training!

Long legs and tall people are very popular in this era. Many parents are afraid that their children will grow up in the process of growing up, especially parents with sons.

For those parents who have their own genetic conditions, their height is 1m7, does the child have a chance to break through 1m9? In fact, as long as we seize the advantage of age to help children grow and develop, it is possible to grow up to 1 meter 9 without relying on genes and the day after tomorrow.

Parents are one and a half meters tall, but the child has broken one meter and nine? To seize the “age advantage” to promote development

Jeremy Lin is a very well-known international basketball player. He used to play in the NBA, the world ’s top basketball league. Many people think that he is tall and must have inherited the good genes of his parents. But in fact, Jeremy Lin does not have the genes inherited by his parents. Advantage, even his father did not exceed 1. 7 meters.

Jeremy Lin did not have an advantage in height before high school, and even compared to normal boys, his height can even be said to be very ordinary. At the time of high school, he was divided into the ranks of dwarfs. After all, he was only a little more than 1.6 meters.

In high school, he fell in love with sports. At the same time, his parents also made detailed dietary adjustments for him. His parents once said in an interview that in order to make the children’s size and body ratio better, they used beef as the main ingredient to increase their children’s protein intake when Jeremy Lin was very young.

Whether it is Jeremy Lin ’s own efforts in sports, or the scientific adjustment of his parents ’diet, he is the focus of Jeremy Lin ’s use of acquired advantages to grow taller.

Parents do not have the “big tall” gene, what are the points for children to break through the genetic limitation of long tall?

1. Nutritional supplements are indispensable

· Protein-the basis of development. Bone cell proliferation is inseparable from protein, so as children grow up, they can eat soy products and other foods rich in high-quality protein.

· Vitamins—developmental nutrients. In short, if you want to maintain life and health, you need to have sufficient vitamins. Your child can eat more eggs and fresh fruits and vegetables during the growth and development process to ensure the normal content of vitamins in the body.

· Minerals-good medicine for bone development. To make a child grow taller, the first thing is to promote the growth of bones. The rapid development of long bones in the lower limbs can increase the chance of a child growing tall. Supplementing minerals, such as calcium and phosphorus, is beneficial to bone growth.

2. Getting enough sleep is important

Sleep is an accelerator for children’s growth. For children, growth hormone will be further secreted during sleep. If the child’s sleep quality is good and he can enter deep sleep at night, the growth hormone secretion rate will be faster.

Therefore, parents should not only help their children develop regular sleeping habits, but also create a more peaceful environment for their children, which is conducive to deep sleep.

3. Good effect of sports promotion

Relevant experience and scientific evidence show that if the child can maintain a good exercise state during the golden growth cycle, it is very conducive to bone growth. In the process of exercise, it is best to choose some stretching exercises, such as horizontal bars, parallel bars, and pull-ups. The method of stretching can not only help stretch the muscles and bones, but also promote bone stretching and delay the possibility of bone closure Sex, leaving more space and time for children to grow.

In addition to grasping the three main points of nutrition, sleep and exercise, parents must also fully grasp the three golden cycles of child growth: the three golden growth cycles are 4-5 years old, 7-8 years old, 12 -13 years old.

During the three golden growth cycles, how should parents seize your “age advantage” to promote development?

1. Don’t let children eat too fat

In the process of growing up, if the child eats too fat, it is easy to develop horizontally, which affects the normal size growth. Therefore, it is very important to control the regularity of children’s diet. In particular, children should not be allowed to indulge in snacks that are easy to gain weight and have no nutrition.

2. Don’t let your child get too premature

Many children will have a lot of precocious performance after entering puberty, such as puberty sprouting, preliminary exploration of sex, and often masturbation. These behaviors are very easy to cause children not to grow up, parents must pay attention to guidance.

If during these three golden production cycles, parents can promptly urge their children to exercise well, go to bed early, get up early, and eat reasonably, then even if the parents are 1.7 meters, the child will have the opportunity to grow to 1.9 meters.

Sleep is an indispensable thing in people ’s lives, and it is even more important for children, because children ’s height development is closely related to sleep time. If they can grasp the golden sleep period, they will play a significant role in their physical development .

American Sleep Association: Different age groups have different sleep needs

The American Academy of Pediatrics has found through a large number of research data:

In this article, the pictures are all from the source network, and the pictures are irrelevant
Newborns (less than 28 days old) should sleep between 16 and 20 hours a day, and usually wake up for an hour or two after sleeping for 1 to 4 hours;

1 to 4 months old babies sleep about 14 to 15 hours a day, and each sleep time is about 6 to 8 hours;
Children from 6 to 12 months sleep about 13 to 14 hours a day;
1 to 3 years old children sleep about 12 hours a day;
School-age children 3 to 6 years old sleep 10 to 13 hours a day;
Children 6-13 years old sleep 9-11 hours a day;
Adolescents 14 to 17 years old sleep 8 to 10 hours a day.

These two golden sleep periods are essential for children to grow taller

Studies have shown that 70% of a child ’s height depends on the parents ’genes and 30% depends on the day after tomorrow.

Among these 30% external factors, the effect of sleep on height ranks first, beyond the two conditions of exercise and diet, because the body secretes growth hormone when the child is in sleep, meaning: the final adulthood of the child Height depends on the secretion of growth hormone after falling asleep during development.

Infants and young children are continuously developing their brains and physiques for a long period of time after birth, and the nerve fibers and brain proteins that add fuel to their development are constantly regenerated, repaired and restored during sleep. That is to say, the growth and development of children cannot be separated from sleep, and the growth rate during sleep will increase faster.

In fact, the child does not sleep as long as possible, but to seize the golden period of sleep.

The two periods of growth hormone secretion are 21: 00-1: 00 and 5: 00-7: 00. From 9 o’clock in the evening to 1 o’clock in the morning, especially around 10 o’clock in the evening, the secretion of growth hormone reaches the highest level, which can reach 5-7 times during the day. In the hour or two around 6 in the morning, there is also a small peak in growth hormone secretion.

It should be noted that growth hormone is not secreted in large quantities on time, but only under the important premise of deep sleep. If the child has not gone to bed, or has gone to bed but has not fallen asleep, or has fallen asleep but has not yet entered deep sleep, hormone secretion will be greatly reduced, and height development will also be greatly restricted.

In addition to being good for sleep, what are the benefits of getting enough sleep?

More and more studies have proved that sleep affects people’s health far beyond height.

A study in the Proceedings of the National Academy of Sciences pointed out: If you sleep less than 6 hours per night, the function of 711 genes will change during the week, which will involve metabolism, immunity and anti-stress capabilities And other functions.

Adequate sleep has been proven to bring the following benefits:

1. Eliminate physical and mental fatigue, adjust the state of the person

Even steel-made machines need proper rest, not to mention people’s physical bodies. Sleep is the main way for humans to eliminate physical fatigue. Night is an important time for correction of various organs and parts. At the same time, it is also a good time for organs to synthesize and produce human energy substances for activities. This time must be sufficient.

Children with insufficient sleep have insufficient brain cells for a long time, and are prone to dizziness, mental depression, and often show abnormalities such as irritability, confusion, memory loss, and reduced ability to move, and children with adequate sleep Energetic, quick thinking, high efficiency, and more energetic than their peers.

2. Improve intelligence

Some experts have suggested that infants with better sleep tend to have more IQ development than their peers.

Because after the baby sleeps, the blood flow in the brain increases significantly, and more oxygen is obtained. It can also promote the synthesis of brain proteins and the development of the baby’s intelligence. When the child has high sleep quality and sufficient rest, the spirit will wake up Very good, the ability to accept things is stronger, the learning ability will be stronger.

3. Enhance immunity

The relationship between human immunity and sleep is very strong.

Under normal circumstances, the human body can produce antibodies to various invading antigen substances out of its own defense mechanism, and remove them through immune response to protect human health. When the human body enters a sleep state, a sleep factor called “muramic acid” is produced in the body, which can promote the increase of white blood cells, the activation of macrophages, the enhancement of liver detoxification function, as well as the continuous update of the immune system and resistance Become stronger and stronger.

For children, as long as they have enough sleep time and good sleep quality, the body can be relaxed to the maximum extent, and they will directly return to their best condition the next day, and their own disease resistance will naturally increase.