Sleep and growth
Sleep is the highest-leverage height habit for teens.
You do not grow taller just by sleeping all day. But if you are a teenager in your growth window, sleep is when a major share of growth hormone release and recovery happens.
8-10 hours
Most teenagers need 8-10 hours of sleep per night. If you are getting 6-7, start there.
Consistent timing
A regular bedtime and wake time helps keep growth hormone, melatonin, and recovery rhythms steadier.
Deep sleep quality
A dark, cool room and less late-night screen time can improve the sleep stages tied to recovery.