What can you do before going to bed to promote the secretion of growth hormone?

Parents all know that the growth hormone secreted by children is the key to their growth, especially during sleep, when the growth hormone secreted by children reaches its maximum value in a day. So is there any way to help promote the secretion of growth hormone? Here are some effective methods:

1. Get enough sleep

Growth hormone is mainly secreted during the deep sleep stage, especially in the first few hours after falling asleep.

Recommendation: Teenagers should sleep 7-9 hours a night and try to fall asleep before 10 pm, because the first peak of growth hormone secretion is usually from 10 pm to around 2 am the next day.

2. Avoid high-sugar foods before going to bed

High-sugar foods stimulate insulin secretion and inhibit the release of growth hormone.

Recommendation: Avoid eating sweets, sugary drinks or high-carbohydrate foods 2-3 hours before going to bed. You can choose a small protein-rich snack such as milk, yogurt or nuts.

3. Keep a dark sleeping environment

Light inhibits the secretion of melatonin, and ear melatonin helps promote sleep and the release of growth hormone.

Recommendation: Turn off all lights before going to bed, use blackout curtains, and avoid using mobile phones, computers and other electronic devices. Because turning off the lights can also interfere with the secretion of melatonin.

4. Moderate exercise

Moderate exercise can stimulate the secretion of growth hormone, but avoid strenuous exercise before going to bed.

Recommendation: Do rope skipping, swimming, basketball and other exercises during the day. Do light stretching or yoga before going to bed to help relax your body.

5. Relax and reduce stress

Stress and anxiety can affect sleep quality and inhibit the secretion of growth hormone.

Recommendation: Listen to light music, meditate or take deep breaths before going to bed to help you relax your body and mind, and avoid thinking about complex or anxiety-provoking things before going to bed.

6. Maintain a suitable room temperature

An overly cold or overheated environment will affect sleep quality, which in turn affects the secretion of growth hormone.

Recommendation: Adjust the room temperature to a comfortable range (usually 18-22°C) and use breathable and comfortable bedding.

These methods not only help in height growth but also improve overall sleep quality and health.

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