La conexión entre el sueño y el crecimiento

Sleep moves through different stages, each serving a purpose, but deep sleep is where the body does the most rebuilding. During this stage, muscles recover, bones strengthen, and essential hormones work at their highest levels [⁴]  . This is the body’s prime time for physical growth, and without enough of it, these processes don’t happen as efficiently as they should.

Good sleep starts with consistent habits. The way kids and teens wind down at night affects how well they rest and recover. Simple changes can make a big difference in sleep quality and overall growth.

• Stick to a schedule – Going to bed and waking up at the same time every day helps the body maintain a natural rhythm, making it easier to fall asleep and wake up feeling rested  [⁷].

• Create a relaxing bedtime routine – Activities like reading, stretching, or listening to calm music can signal the body that it’s time to wind down.

• Limit screen time before bed – The blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep  [⁸].

• Keep the bedroom cool, dark, and quiet – A comfortable sleep environment helps improve sleep quality and prevents frequent wake-ups.

• Avoid heavy meals and caffeine late in the day – Eating too close to bedtime or consuming caffeine can make it harder to fall asleep.

• Stay active during the day – Regular movement helps improve sleep quality by making it easier for the body to transition into rest mode at night.

• Manage stress and relaxation – High stress levels can make it harder to sleep. Deep breathing, journaling, or calming activities can help prepare the mind for rest.