Eat dinner on time with sufficient nutrients

According to the Times of India, a nutritious dinner provides energy and nutrients for the body to recover after a day's activity. Parents should ensure children eat dinner approximately two to three hours before bedtime to allow for proper digestion and avoid feelings of fullness or difficulty sleeping.

Meals should balance protein, carbohydrates, healthy fats, and minerals. Protein from fish, eggs, lean meat, milk, or legumes provides essential amino acids for tissue building and bone development. Foods rich in calcium, vitamin D, magnesium, and phosphorus also lay the foundation for strong bones and good height development.

Light exercise after dinner

Approximately 30 to 60 minutes after dinner, children can take a walk, cycle lightly, or perform stretching exercises. These activities improve blood circulation, strengthen muscles and bones, and stimulate the body's tissue regeneration process. Exercise also helps children expend energy, making it easier to fall into a deep sleep at night.

Monitoring a child's height helps assess growth. Illustration: Kim Uyen

Limit electronic device use before sleep

Blue light from screens inhibits melatonin production, a hormone that helps the body fall asleep easily, leading to difficulty sleeping or restless sleep in children. The body produces growth hormone (GH) most strongly during deep sleep at night. If children frequently stay up late or do not get enough sleep, this can hinder bone and height development.

Parents should encourage children to stop using electronic devices at least one hour before bedtime, replacing them with relaxing activities like reading or listening to stories. School-aged children should go to bed before 9-10 p.m. and ensure they get enough sleep for their age. Parents should choose mattresses and pillows appropriate for their child's age to ensure a comfortable sleeping posture, preventing neck or back pain, according to WebMD.

Avoid caffeinated and sugary drinks

Some children habitually drink milk tea, bottled tea, or carbonated soft drinks in the evening. These beverages can contain caffeine or high amounts of sugar, making children alert, leading to difficulty sleeping or restless sleep. Excessive sugar consumption also increases the risk of being overweight, affecting bone and joint health and overall physical well-being. Parents should encourage children to drink water or milk appropriate for their age.

Le Nguyen (Compiled)