How To Sleep To Grow Taller || Best 3 Positions

You are reading this article because you want to grow taller. Below are guidelines for how to sleep to grow taller.

This post will help you know how much sleep variation is and what type of sleep variation will help you the most to increase your height.

However, please note that this is not a scientific post. This is just an article to help you grow taller without taking risks.

Most sleep scientists believe that sleep is controlled by interactions between the brain’s complex network of neurons and hormones (the stress-hormone system).

Sleep deprivation can disrupt normal sleep cycles, which prevents you from growing taller.

How To Sleep To Grow Taller?

Select the right sleeping position to grow taller. It will be best to sleep on your back, with your knees bent towards your chest.

This position reduces blood pressure, allowing more nutrients to reach the bone growth sites.

However, this is not a guaranteed way of growing taller, so although recommended, it is not a perfect solution.

Here are the Best 3 sleep positions to grow taller:

1. Sleeping On Your Back

With your head and neck in a neutral position and at least 30-45% of your body weight supported on the elbows.

2. Sleeping On Your Stomach

With your head and neck in a neutral position, bent at right angles towards the knees.

3. Sleeping On Your Side

With your head and neck in a neutral position and at least 30-45% of the body weight supported on the elbow.

Sleeping On Your Side
Sleeping On Your Side

All these sleeping positions mentioned above will help you grow taller by increasing the natural production of HGH hormones during sleep.

When you are asleep, the body produces HGH hormones and is released into your body during that period only, which helps us grow according to our height chart.

You can also make sleeping more comfortable by doing the following:

1. Use a well-constructed mattress that fits your body,

2. Use orthopedic pillows to support your neck and spine when sleeping,

3. Choose a bed that allows you to rest your head in line with the rest of your spine,

4. Put a pillow between your knees to keep them from touching each other, and

5. Bend your legs at the knee and place one foot on the other to decrease the pressure on your back.

Can You Get Taller Through Sleeping Positions?

Following the above-recommended sleeping positions will help you grow taller, according to your growth chart.

However, if you are already taller than the normal range, these positions might not help you grow taller.

So don’t be disappointed if your height hasn’t increased much despite following all these recommendations.

How To Sleep To Grow Taller
How To Sleep To Grow Taller

Even if these sleep positions help him grow taller and can increase his height a little, it is best not to use them in case your height is within an acceptable range according to national standards.

Between each joint in our spine are intervertebral discs, which act as shock absorbers. It helps the spine to move.

If either position is used while sleeping, it can help facilitate your bone growth, which will help you grow taller.

The intervertebral discs are compressed during the day, causing you to lose about 1% of your total height.

When we sleep, the intervertebral disc can return to its original position and start working.

Also, it helps in regaining your lost height. This is why we are taller than the previous day.

Children tend to be slightly taller. If a child sleeps 10-12 hours every night, the body releases various hormones, and they grow taller.

Usually, after reaching adulthood, you cannot increase your height by a few inches, even if you want to. So try to maintain your current height by sleeping properly.

Studies show that the average person loses about 1% of their height due to poor posture.

Weakness and laziness weaken your spine, which can cause your spine to curve more than normal.

So with the proper sleeping position, you can maintain your height. Here are some tips that can help you get the best sleeping position you need to grow taller:

1. Get a good mattress to keep the spine in the right position.

2. Choose a comfortable position to sleep in.

3. Keep your shoulders above your hip.

4. Place a pillow between your knees to avoid them moving or touching each other when you move and sleep during the night,

5. Place an orthopedic pillow between your neck and the headrest to aid neck support.

6. Bend your legs and keep them straight,

7. Do not sleep without pillows, as it would create an unhealthy and poor neck curvature.

8. Sleep with your head on the pillow.

9. When you sleep, use a very thin pillow to support your neck. Keep it neutral and bend it slightly towards your knees.

10. If you have a stiff neck in the morning, do not go to work until you treat this problem.

11. Use a mattress that fits your body, especially if you are overweight or not tall enough for an adult mattress.

How much sleep do you need to grow taller?

Good sleep helps your body grow and maintain its proper performance.

Your body needs 8 hours of sleep a night to work properly. Even though you may still grow while sleeping only 6-7 hours a night, it is recommended that you get eight hours of sleep a night to ensure that your body receives the maximum benefits.

If you want to grow taller, you need 8-10 hours of sleep daily. Good Sleep Position To Grow Taller In this article, we learned how important it is to get enough sleep to become taller.

Can You Get Taller By Sleeping?

Sleep is a crucial part of our body’s growth. Insufficient sleep can prevent your muscles, bones, and organs from growing.

Therefore, it is important to get enough sleep.

The growth hormone secreted during sleep allows muscles and bones to grow more robust.

Unfortunately, the average person sleeps only seven hours daily, so we need to learn how much sleep is necessary to grow taller.

As mentioned earlier, this is crucial for growing taller naturally. To get the maximum benefits of sleep, you should know how and where to sleep to maximize your height.

Sleep on your back or your stomach: Sleeping on your back is one of the best positions for growing taller.

It will help you increase the natural production of growth hormones while you sleep. If possible, try sleeping on your stomach at least two hours a day if you are shorter than 5 feet 9 inches.

What Time Should You Sleep To Grow Taller?

Researchers have found that the best time to sleep to increase growth hormone secretion is within a couple of hours after physical activity.

We can sleep at night and go to bed earlier if we do not have much work during the day.

If you sleep immediately after working out, the chances are high growth hormone secretion will occur while you sleep.

Sleeping at the right time will help you grow taller. It is best to sleep early to wake up early, as this will help maximize the production of growth hormones during sleep.


Sleeping to grow taller seems like a tall order; however, you can grow taller when you sleep.

Sleep is the most important thing we must do every day. Otherwise, our body grows weak, and we cannot grow taller.

So to increase your height, you should take care of your spine and ensure that both the head and body are properly aligned.

Your spine should be straight, allowing the intervertebral discs to work properly.


1. National Library of Medicine. “Sleep and weight-height development.”

2. Mutya Shimizu. “Adult spinal deformity and its relationship with height loss: a 34-year longitudinal cohort study”.   BMC Musculoskelet Disord vol 21 (2020). 422