Health & Growth
Sleep and Growth Hormone: How Sleep Affects Height and How Many Hours Kids Need
Sleep may be the most overlooked factor in conversations about height. We focus on food and vitamins, then children and teens stay up until midnight on screens. This article explains the link between sleep and growth hormone, how many hours your child really needs, and simple steps to improve their sleep.
What is growth hormone and when is it released?
Growth hormone is made by the pituitary gland in the brain and stimulates bone and muscle growth, largely through another hormone called IGF-1. It is not released steadily through the day but in pulses, and the largest pulse comes shortly after falling asleep, during deep sleep in the first part of the night.
That is why late, broken or short sleep may reduce the body’s chance to benefit from these important pulses during the growing years.
How many hours of sleep does your child need?
Recommendations from the American Academy of Sleep Medicine (AASM) per 24 hours:
| Age | Hours of sleep |
|---|---|
| 3–5 years | 10–13 hours (including naps) |
| 6–12 years | 9–12 hours |
| 13–18 years | 8–10 hours |
In reality, many teenagers sleep less than 7 hours on school nights and catch up with long lie-ins at weekends, an irregular pattern that confuses the body clock.
How do screens affect sleep?
Blue light from phones and tablets delays the release of melatonin, the natural hormone that prepares the body for sleep. Exciting content and games also raise alertness. The result: later and shorter sleep.
8 steps to better sleep during the growing years
- Fixed bed and wake times, even at weekends, with no more than about an hour’s difference.
- Screens out of the bedroom, or switched off at least an hour before bed.
- A dark, quiet, cool room; moderate air conditioning is fine.
- No caffeine after mid-afternoon: tea, coffee, fizzy drinks and energy drinks.
- A light dinner at least two hours before bed.
- Physical activity during the day for deeper sleep, avoiding intense exercise right before bed.
- Morning daylight to set the body clock.
- A calm bedtime routine: a warm shower, reading, or a quiet chat with parents.
Does my child need sleep supplements?
Most sleep problems in children and teens are solved by better habits. Do not give children sleep supplements, including melatonin, on your own without a doctor’s advice. If your child snores loudly, stops breathing during sleep or always wakes up tired, see a doctor to rule out problems such as enlarged tonsils.
Sleep is part of the full picture
Good sleep works together with a balanced diet and exercise; together they help the body grow as well as its genes allow.
Where does Nutrond Numotam fit in?
Nutrond Numotam is a food supplement that combines amino acids (L-arginine, L-ornithine and L-glutamine) with phosphatidylserine, zinc, magnesium and vitamin B6, in one capsule a day for ages 11 and up.
- Zinc contributes to normal protein synthesis and to the maintenance of normal bones.
- Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to normal energy-yielding metabolism.
Numotam does not treat short stature and does not guarantee any increase in height. It can be one part of a complete nutrition routine that supports the body’s needs during the growing years, alongside a balanced diet, enough sleep and regular activity. Learn more about Numotam and its ingredients.
For the full picture, read our complete guide to increasing height naturally.
Note: this article is for general education and does not replace medical advice. Final adult height is largely determined by genetics, and no supplement can guarantee an increase in height. If you are worried about your child’s growth, talk to a paediatrician or an endocrinologist. Food supplements are not medicines and do not replace a balanced diet.