Sleep - the secret to Ly Duc and the Vietnamese U23 stars' tall stature.

What do the tall, well-built players in the Vietnam U23 team have in common? It's sleep, a factor that has long been proven to be closely linked to height development.

Ly Duc grew to 1.82m tall thanks to a balanced diet and sleep regimen at the Nutifood - HAGL Academy - Photo: NGUYEN KHOI

Indeed, from Trung Kien and Dinh Bac to Ly Duc, the common thread in their lifestyles is going to bed early, even developing a detailed plan to support their sleep.

"Going to bed early is something I've practiced since I was a boy. I never go to bed late. When I joined the Hoang Anh Gia Lai (HAGL) academy, I realized even more the benefits of going to bed early, which is that it helps with height development," goalkeeper Tran Trung Kien shared about one of the secrets that helped him reach a height of 1.90m.

Mr. Nguyen Kim Loc - representative of Nutifood HAGL Academy - also acknowledged that going to bed early, or more precisely, having a planned sleep schedule, is what helps HAGL train tall players like Trung Kien, Ly Duc...

Mr. Loc shared: "We always ensure the players eat properly, get enough sleep, and train regularly. They have caregivers closely supervising them to ensure they get enough sleep. In addition, they practice hanging from a bar before bed, each having 30 seconds to do so in the evening. This has been proven to be beneficial for sleep."

Of course, not every student at Nutifood Academy can achieve exceptional height. But a balanced lifestyle, including proper sleep, helps them maximize their physical potential.

For example, center-back Ly Duc (1.82m), when he first joined the academy, he was just about the same height as the other players, but then he grew taller and taller."

According to research from the U.S. National Library of Medicine (NIH), during deep sleep, the body releases large amounts of growth hormone – a hormone produced by the pituitary gland that is primarily responsible for promoting bone and muscle growth and tissue regeneration.

At night, especially during deep sleep, the pituitary gland is highly active, stimulating the release of GH into the bloodstream, contributing to increased bone length and improved overall muscle mass. This may explain why quality sleep is one of the factors that directly impacts physical growth in children and adolescents.

A study by the Singapore Fitness Centre noted that over 50% of the daily growth hormone release occurs during the first four hours of sleep, suggesting that sleep is not only a time for rest but also an active endocrine process that helps restore physical condition and improve the ability to adapt to strenuous exercise.

This is especially important for young athletes, who face high training loads, muscle stress, and the need for rapid recovery after training sessions or competitions.

The National Sleep Foundation and sleep experts also recommend that teenagers (including athletes) get 8 to 10 hours of sleep each night, as sleep deprivation can lead to decreased athletic performance, prolonged reaction times, faster fatigue, reduced muscle recovery, and decreased protein synthesis—essential elements for strength, speed, and physical development.

Furthermore, sufficient and deep sleep helps improve the immune system, reduce the risk of injury and inflammatory symptoms caused by strenuous physical activity, and support the balance of stress hormones such as cortisol – a hormone that, if maintained at high levels for an extended period, can suppress GH and slow muscle and bone recovery.

A healthy immune system and hormonal balance are fundamental conditions for a young athlete to develop steadily, sustainably, and reach their full physical potential.

In terms of timing, many health experts believe there are "golden hours" for sleep to maximize its endocrine function.

Deep, restful sleep is best in the evening – especially between 9 PM and 1 AM – and the period from 5 AM to 7 AM is when the body releases growth hormone most effectively. When a young athlete gets enough sleep and it aligns with their natural circadian rhythm, the efficient functioning of growth hormone will be more beneficial in lengthening the ends of bones, building muscle mass, and developing strong bone structure.

HUY DANG - NGUYEN KHOI

Source: https://tuoitre.vn/giac-ngu-bi-quyet-giup-ly-duc-va-cac-ngoi-sao-u23-viet-nam-cao-lon-20260209191003422.htm