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Sleeping Positions to Grow Taller

If you’ve been browsing social media as of late, you may have come across claims that sleeping a certain way can increase your height. As intriguing as it seems, it also sounds a little too good to be true. Is there any validity to it though? Could sleeping a particular way actually make you taller?

There are plenty of non-substantiated claims on social media, and we’re here to see what the science says. In this article, we’ll uncover if there’s any scientific truth behind these claims that certain sleep positions can boost your height, along with general tips for growing taller. 

Sleep is vital for growth during the childhood and adolescent years, both physically and cognitively. In children and teens, the growth hormone1 is released during sleep, so if young people get too little sleep, the hormone is suppressed. 

However, if you’re an adult, sleep cannot make you grow any taller than you already are. Women typically hit their growth spurt2 between the ages of 10 and 14, and men usually grow until they’re about 16 years old. Although some may stop growing earlier, and others might continue to grow for an extra year or two, people will not continue to grow in adulthood. 

Best Sleeping Positions to Grow Taller

If you’re an adult, sleeping itself won’t help you grow taller, but it can help you utilize the height you already have. Some positions promote proper posture, which could help you maintain good posture when awake. This way, you’re likely to appear taller. 

Starfish Position

The starfish position is when you lie on the back with your legs apart and hands parallel to the head. This position helps relax and stretch the spine a little, improving your sleep posture and potentially helping you appear taller. 

Fetal Position

Sleeping on your side in the fetal position can also stretch your body. Make sure your legs are tucked in, as this helps stretch the spine. As a result, you should experience better posture upon waking up.

Side Sleeping

If the fetal position is not your thing, we suggest you try side sleeping with your legs straight. This way, you stretch your legs and torso, which can help improve your posture so that you can appear taller. 

Sleepy Soldier Position

The sleepy soldier position is when you sleep on your back with arms right next to your body. This position can be excellent for your posture as it keeps your body well-aligned. 

However, make sure you have a mattress that can support your body in this position. In other words, make sure your bed isn’t too soft.

Additional Tips to Help You Grow Taller 

  • The fetal position can help stretch your body, but that’s the only way you should sleep curled up. Other positions when your body is curled up might cause you to slump forward when awake, so they’re best to be avoided if you’re looking to appear taller. 
  • Try sleeping with a pillow between your legs (for side sleeping) or under the knees (for back sleeping). This can further help you achieve a healthy, neutral spine. 
  • Exercise is also a good way to make sure your posture is in check. Pilates, yoga, and gentle stretching can help boost your posture and prevent you from slumping forward. 
  • Be mindful of how you sit and walk throughout the day. Do you tend to slump forward? If so, try to remember to keep your back straight and shoulders back.
  • Are you already a relatively tall person? Consider browsing the best California king mattresses, which excel for taller folks.

Frequently Asked Questions

Can sleeping more make you taller?

Sleeping more can only make you taller if you’re a child or a teenager. Once you’re past the growing age, it’s unlikely anything can make you grow taller than you already are.

How should you sleep to increase your height?

You should sleep in a sleeping position that promotes good posture, which can allow you to appear taller during the day. Therefore, try to avoid slumping or being too curled up in your sleep. Instead, try positions that keep your back straight and the rest of the body aligned.

At what age do you stop growing?

While girls typically hit their full height around 14 or 15, boys generally stop growing at age 16.2

Olivera Jancikin

Olivera Jancikin

Content Writer

About Author

Olivera is a content writer for Sleep Advisor and is enthusiastic about sleep. She firmly believes in the benefits of daytime naps on top of getting a full 8-hour sleep at night.

Combination Sleeper


  • 1. Ranke, Michael B. “Short and Long-Term Effects of Growth Hormone in Children and Adolescents With GH Deficiency”. Frontiers in Endocrinology. 2021.
  • 2. “Growth and Your 13- to 18-Year-Old”. Nemours Kids Health. Last modified June 2019.