How long a child grows every year is 1cm, and 10 years is 10cm. You can never grow taller in a day. Scientific height management is a process of constantly optimizing the acquired environment. Don't let wrong ideas hinder children's growth.
The influence of sleep on human development
First of all, talk about sleep factors, which happen every day. It is one of the most important acquired factors that affect children's growth. If the child's sleep time is not long enough and the quality of sleep is not good, the child will certainly grow up badly.
So let's recall, what time does your child go to bed? I mean continuous sleep at night. When do you go to bed and get up? In theory, as long as we grasp two points, everyone will understand the role of sleep in people's growth.
First of all, the growth and repair of human body is essentially the division and proliferation at the cellular level, while the height of children can be understood as the proliferation and division of bone cells. The proliferation and division of human cells mainly occur during sleep at night, not during the day. Therefore, a child who continues to sleep well at night, his skeletal cells must be more active in proliferation and division and grow better. This is the first point.
Second, when sleeping at night, children's growth hormone secretion is far greater than during the day. Although the human body secretes hormones for 24 hours, the amount of secretion at night is much greater than that during the day. Moreover, there is a particularly critical detail here. For children before the age of 2, a nap can stimulate the secretion of growth hormone, and children before the age of 2 have not developed well. He can't stay awake all day, so he must take a nap. But taking a nap after the age of 2 hardly increases the secretion of growth hormone.
Because there are several preconditions for children after 2 years old to improve the secretion of growth hormone during sleep, the first one is that they must reach deep sleep to significantly increase the secretion of growth hormone. Second, there must be a dark environment to promote the secretion of melatonin in order to induce the secretion of growth hormone.
Sleeping during the day, that is, taking a lunch break, can really supplement children's brain power and energy, but children over 2 years old can't sleep during the day to achieve deep sleep or melatonin secretion conditions, so they can't induce a lot of growth hormone secretion.
Therefore, there will be an objective conclusion that goes against common sense, that is, children sleep too much during the day, which affects their sleep at night, but the children are not good.
Many parents take care of their children, sleeping for three or four hours during the day, I mean those over 2 years old, and then they are so excited that they can't sleep at night, and basically stay up until 10: 30, 1 1: 30, or even 12: 30, so that the total amount of growth hormone that this child gets in a day will be low.
Children of different ages need different sleep time.
Children of different ages need different continuous sleep time at night. How much sleep does your child need? You can enter Gaolu to encourage behavior to punch in and record your sleep every day. It will directly determine how many hours a child your age sleeps every night.
You can get a green card if you get enough sleep; A slight deficiency will lead to Huang Ka; If you lack more, take the orange card; Serious lack will get a red card; Of course, if your children sleep well, they will get the blue card, but few children get the blue card.
So we should know clearly that different children need different sleep at different ages, and we especially emphasize continuous sleep at night, not during the day.
For example, how many hours do pupils need to sleep? Generally, it is more scientific to sleep 9.5 to 10 hours at night. However, most primary school students don't get enough sleep for nine and a half hours or even 10 hour, and most children don't get enough sleep or even get serious sleep in primary school.
We suggest that primary school students should go to bed before 9 o'clock, not later than 9: 30, while preschool children should go to bed before 8: 30. And sleeping is not just lying in bed. There is a particularly critical point here. That is, don't eat anything within one hour before going to bed, especially don't eat food with high glycemic index.
So what is a high glycemic index food? It is the food that will make the child's blood sugar index rise rapidly after eating. The most typical ones are all kinds of sweets, noodles, rice and other staple foods, as well as cakes, which are all foods with high glycemic index.
Once eaten before going to bed, the child's blood sugar will increase significantly, which will stimulate the secretion of insulin, thus inhibiting the secretion of growth hormone. After the child falls asleep 1 half an hour, it will reach the first peak of growth hormone secretion within 24 hours a day. If you give your child these foods with high glycemic index within one hour before going to bed, it will strongly inhibit the first peak of growth hormone secretion in children's sleep.
Children who eat supper for a long time must not grow tall, but they are likely to gain weight. In particular, grandparents are worried about their children and will give them extra meals at night, which is very unfavorable for their children to grow taller. Parents must pay special attention. We suggest that children should not be given any food within one hour before going to bed.
In addition, many children have the habit of drinking milk at night. Milk is not a food with high sugar index, but it contains a lot of water. If a child drinks a glass of milk before going to bed and then gets up once or twice during sleep, it will affect the secretion of growth hormone during sleep. So we advise children not to eat anything two hours before going to bed. If they want to drink milk, they should finish it two hours before going to bed.
It is recommended that everyone go to bed early, especially children.
We strongly recommend that children of all ages should go to bed early, and even parents should go to bed early. Because going to bed early can greatly improve the quality and duration of sleep at night, and can greatly stimulate the secretion of growth hormone in children, thus helping children grow up faster.
Of course, going to bed early is not only the benefit of helping children grow taller, it can also stimulate the development of children's brain cells, which means that children who go to bed early develop better in all aspects than those who go to bed late.
But there is a very contradictory phenomenon, that is, how to go to bed early? One is how to sleep? Second, how can we finish other work in advance, and then let the children go to bed early? This matter is very big, so I can discuss it with you briefly.
Going to bed early has a process change. In the past, some children didn't have the habit of going to bed early, such as 10: 30 or 1 1. Then after listening to this popular science, let the children go to bed at nine o'clock this evening. Even if he went to bed and was threatened and lured into bed by you, he still couldn't sleep because he didn't form a biological clock.
Then, in order to form an accurate biological clock, it usually takes 7- 14 days, and it takes a fixed time to turn off the lights when sleeping.
How to form an accurate biological clock
Here, a key word is emphasized, which is called accurate biological clock. The key to accurate biological clock is that the time for children to turn off the lights in bed every day should be stable and the fluctuation should be as small as possible.
For example, if you want your child to go to bed at 9 o'clock, you have to turn off the lights and go to bed at 9 o'clock every day, so the fluctuation should not exceed 5 minutes as far as possible, that is, 20: 55-2 1: 05, and at the latest, it should not exceed 2 1: 05. If you set the time for your child at 2 1 o'clock, he sometimes ends up at 20 o'clock.
Because the biological clock takes time to develop, if your child once forms an accurate biological clock, he can fall asleep within 20 minutes or even 10 minutes after going to bed at that time. This is an important point, that is, the accurate biological clock lies in fixing the sleeping time and reducing the fluctuation of time.
The second point is to have a suitable sleeping environment, with emphasis on light and sound.
First of all, you must have a quiet environment when you sleep. As we all know, if parents are still walking around the room, opening and closing doors, or even playing mahjong and quarreling, then children will definitely not sleep well. You put him on the bed at 2 1 o'clock, and you soon woke him up.
Pay special attention to the child's first sleep cycle, that is, from sleep to deep sleep, 1 half an hour. If you wake him up at this stage, the child will lose a lot of growth hormone secretion. Because the first sleep cycle is usually within 1 half an hour after he falls asleep, which is the first peak of growth hormone secretion in 24 hours a day. If he is woken up, the peak will be interrupted. Therefore, a quiet sleeping environment is particularly important.
To form a quiet sleeping environment is actually not as simple as imagined, because parents live with their children. To create this environment, parents need to work together.
We have seen some negative examples, although parents didn't mean to. For example, many fathers are on business trips and often come back at 22: 30. When I came back, I saw my children asleep and wanted to love them. When they ran to give them a kiss and hug, their child suddenly woke up. This is a very negative behavior, because you directly cut off their first peak of growth hormone secretion. This is the first quiet sleeping environment.
Then the second is to have a dark sleeping environment. Many parents have the habit of turning on the night light for their children to sleep, because the children are still young and afraid of the dark, but this habit is not good. Because the night light will affect the secretion of melatonin in children, thus affecting the secretion of growth hormone in children. Turning on the light to sleep will also have a potential side effect, which will greatly increase the chances of children getting astigmatism. Therefore, sleeping with the night light on, or sleeping with the light on, is very harmful to children.
Then there is another point, that is, many children go to bed early, but he may wake up early, for example, after 5 o'clock. This is a very common phenomenon. After going to bed early, about one third of the children will wake up before 5 or 6 o'clock.
Why? It is generally related to the environment in the morning, mainly the sound environment and the light environment. This usually happens because children's bedrooms don't have full sunshade curtains. Especially in spring and summer, the dawn is getting earlier and earlier, and the sun basically comes out at 5 o'clock in many eastern areas. It is very difficult to put children to sleep at that time, because without dark environment, melatonin will fade and people will be easily woken up.
Therefore, if you want your child to sleep longer, try to use full-shading curtains. Note that it is usually between 5-7 am, when the secretion of growth hormone is the second highest in 24 hours a day, so try to let your child sleep until 7 am. Of course, some children really can't go to bed until 7 o'clock, and it's normal to sleep until 6 o'clock.
For example, because my child has to go to school, his fixed biological clock is 20: 55 (2 1: 55), and then he gets up at 06: 20 in the morning and at 06: 40 in winter. But if you can, try to ensure that your child goes to bed near 7 o'clock and wakes up naturally.
Being short is a process of gradual accumulation.
Many children are short, especially after a test in our Gaolu software, we found that the height of children now is much lower than the genetic height, such as 3cm lower, or as low as 6 or 7cm. How did this happen?
First of all, it is clear that the child is short, which did not happen in one day. This is a continuous process. It usually takes four or five years or even longer for you to see that he is short.
Of course, if the child is too young, you can easily see it, because the child has grown very fast in the first two years, and the average length of 1 year is 25cm-26cm, the second year 12.5cm, and the third year is 8cm. Then there is a steady growth period of 3-9 years old, with an annual growth of about 6-7cm.
Many children are obviously shorter than their peers before the age of 3, mainly because of sleep or some elements that are highly related to sleep. For example, poor absorption, frequent illness, affecting sleep at night, or children like to drink night milk and often make trouble. Therefore, it is easy for children before the age of 2 to lower their height, which is basically related to sleep.
If your parents' child is just 2-3 years old and short, you can focus on remembering the child's sleep from birth to now. Not good? Do you often drink night milk? Often wake up at night? Noisy at night? If there is, that is one of the main reasons why he is short. You should focus on solving the problem of sleep stability at night.
Then sleep will involve a pupil's problem. Pupils have more time constraints than preschool children. Parents have reported many cram schools to their children, and even some schools have a lot of homework. 2 1 before, it was difficult for some parents to go to bed, and it was even more difficult for some senior children.
However, the reality is that children need to go to bed earlier to grow better. Moreover, there is data to prove that children who sleep less than 8 hours have significantly lower grades than children who sleep 9- 10 hours.
We also included this article, which is a statistic made by People's Education Network, and this is a real data. And that article clearly mentioned that the longer the study time, the better. Especially those children who study late into the night, their grades are generally not good. It is really bad grades and poor health, so parents should pay attention to it.
How primary school students go to bed early is a very complicated social problem. Parents can help each other and discuss it, but the premise must be a clear goal, so that children can go to bed early and learn more efficiently. This is a virtuous circle. If your child goes to bed later, his attention will be worse, his brain nerves will not develop so fast, and his IQ will be lower, which will form a vicious circle.
However, how to make children go to bed early, finish their homework, and cope with school achievements needs to be discussed in groups.
To give a concrete example, my child is now in Grade Two. He used to go to bed at 22: 30, but he really didn't go to bed until 22: 30 three years ago. Because we had just done this research at that time, I knew that diet and exercise were very useful for children to grow taller, but I didn't notice the great effect of sleep on children's growth, so he didn't go to bed until 22: 30.
His actual height is about 3cm lower than his genetic height, and then we adjusted our sleep from 22: 30 to 22: 00, and then to 2 1: 30. In the last six months, I started sleeping before 2 1: 00, about 20: 50-20: 55. His height has grown rapidly in the last year, and he has been chasing the data of backward genetic height. From more than 3cm behind, it is basically the same now. This year, he will catch up and then surpass.
So what we mainly improve is sleep. Once your child's sleep is greatly improved, it is likely that there will be a rebound growth immediately.
Many parents gave us feedback. After entering our community, they let their children go to bed early every day. After a month or two, their children grew up quickly. Look at this rationally. It is true that your children didn't get enough sleep before, but later you changed your biological clock and formed good habits. After he gets enough sleep, his body will have a retaliatory growth, especially in the early stage. Although the retaliatory growth will weaken after two months, he will still be better than those children who stay up late, so this is very healthy.
There is also a situation, that is, measurement error. How to measure the height of children correctly, we will talk about this later.
Fifth-grade girls 16 1cm, good grades, early to bed second.
Let me give another example of a fifth-grade elementary school child. It's my colleague's child, a girl, and her height is 16 1cm. You can look at the tall deer. There is a demonstration data called Cece, which is the real data of his children. The child has a typical feature, that is, he sleeps soundly.
Going to bed early since childhood, their family has always had the consciousness of going to bed early, starting from kindergarten. She is now in the fifth grade of primary school. She goes to bed before 2 1: 30 every day, usually at 2 1: 20, and sleeps once every second.
How are the children's grades? Better and better, and now she is the second in the class. In fact, there was no such obvious achievement advantage before, and it may have been average in the whole class before. However, she doesn't make up lessons very much. She just went to bed early, and her study energy during the day is also very good, and her study enthusiasm is also very high. Then she became smarter and smarter.
Some children will have the third grade effect, and their grades are not bad before the third grade, which may be because after entering the third grade, their grades have dropped through a lot of tutoring. After the fourth and fifth grades, children with medium grades may become very top-notch, and some children with better grades will also shrink back.
Then the child got good grades and grew taller because she went to bed early. Of course, going to bed early is one of the important reasons, not necessarily the whole reason, but it is a fact that her body and IQ have been well developed because of going to bed early.
This is the demo data-Cece, you can have a look. We predict that her adult height will grow to 173cm in the future, which is similar to the result predicted by the teacher of the department of orthopedics when she went to West China University of Medical Sciences for a bone age test. The orthopedic teacher predicted 172cm, and we predicted 174cm for her.
I think parents have a preliminary understanding of the importance of sleep for children.
How long a child grows every year is 1cm, and 10 years is 10cm. You can never grow taller in a day. Scientific height management is a process of constantly optimizing the acquired environment. Don't let wrong ideas hinder children's growth.