Sleep – Critical Factor for HGH Production

Sleep is Critical for HGH

Sleep, more specifically deep sleep, is when most of our HGH is produced. Sleep is critical for HGH!

Getting good regular sleep is a must for anyone who wants to naturally optimise their natural HGH production and their health.

This is best achieved by having a consistent relaxing bedtime routine.

Sleep supplements such as Melatonin, GABA, Magnesium and L-Theanine can help individuals with frequent sleep disturbances.

Anyone with serious insomnia should see a doctor.


Why We Sleep

Sleep is an incredibly important part of life. Long term sleep disturbances are terrible for your health. Scientist are not one hundred percent certain why we sleep but the general belief that it allow our bodies and brains to recover.

During Sleep important cell connections in our brains are built and unimportant one are pruned. This solidifies memories and studies indicate that people retain information better they learnt after a nights sleep. We grow in our sleep – this is why HGH and sleep are connected.

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The brain is also cleared of waste. Regardless of why, sleep is incredibly important for our health and chronic deprivation can cause a slew of serious health issues and increases the risk of:

  • Obesity
  • Heart disease
  • Diabetes
  • Early death

In the short term, sleep deprivation causes:

  • Fatigue
  • Poor concentration
  • Irritability
  • Brain fog
  • Depression

Benefits of good regular sleep:

  • Boost immunity
  • Appetite suppressant
  • Mental wellbeing
  • Increase sex drive
  • Increase fertility

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The Stages of Sleep

Sleep is comprised of 5  stages: 1,2,3,4 and REM sleep (rapid eye movement). Throughout the night your brain cycles through the stages with each one taking between 90 and 110 minutes with each stage ranging from 5 to 15 minutes. Here is a summary of what happens in each stage:

Stage 1 – This is a light sleep stage where you drift in and out of sleep. Eye and muscle activity slows.

Stage 2 – Eye movement stops. Brain waves slow. Body is prepared for deep sleep as body temperature drops and heart rate slows.

Stage 3 – Extremely slow brain waves (delta waves) are interspersed with smaller faster waves. This stage is deep sleep.

Stage 4 – Deep sleep continues with more delta waves.

REM (rapid eye movement) Sleep – Brain waves mimic activity during the waking state. Intense dreams happen in this stage.

Deep sleep is where the HGH magic happens and this when you get the most of your total HGH secretion. Sleep is critical for HGH.

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How to get the most out of sleep

The amount of sleep we need is very individualistic. Younger children need much more sleep than adults due to acquiring language, social and motor skills rapidly. More information needs more consolidation. Therefore young children and adolescents tend to need upwards of 9 hours, with some needing more towards 11 hours.

Adults typically need 7-9 hours and I’m sure you will know what works for you. Here are the best ways to ensure good and consistent sleep:

Sleep at regular times – This involves falling asleep and waking up. This practice lets the internal body clock get used to a set routine.

Have a warm bath – This is to relax the body and mind. Warming up the body a bit will help reach an ideal temperature for rest.

Write “to do” lists for the next day – Externalizing an organising your thoughts will quiet your mind down.

Relaxation exercises – Light yoga stretches relaxes muscles. Being physically relaxed will improve sleep quality.

Read a book or listen to a podcast – This will quiet the mind.

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HGH Sleep Supplements

There are many supplements that can help speed up the onset of sleep and improve the quality. This of course could indirectly increase natural HGH production if more deep sleep is undergone.

Here are some HGH sleep supplements that can make a difference. Remember, always check side effects, appropriate dosing and proceed at your own caution:

Melatonin – One of the best known sleep supplements (check if legal without a prescription your country). This sleep hormone kills two birds with one stone as mentioned in the melatonin article on this website, it increases HGH as well as help individuals fall asleep and stay asleep.

GABA – This supplement is also a HGH booster as well as a sleep aid. This is amino acid and relaxing neurotransmitter helps sleep by promoting a calm mood. As discussed on the GABA article, this is a relatively new supplement and the side effects are not well studied. Therefore proceed with caution when taking this.

Magnesium – Aiding sleep is one of magnesium’s well known benefits. It does this by helping the body and brain relax as it regulates neurotransmitters. It also regulates the natural release of melatonin.

L-Theanine – This amino acids promotes relaxation and sleep by contributing to changes in the brain which includes boosting natural GABA release, reducing excitatory brain chemicals and enhancing alpha brain waves.

A solid bedtime routine is the most important factor if you want good consistent nights of sleep. It is also recommended to avoid alcohol as caffeine as the can affect both the onset and maintenance of sleep.

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Sleep Is Critical For HGH

Deep sleep is when most our HGH is made. If you want to maximize your natural HGH potential then the first step would be to get this right, especially if you are a bad sleeper.

One study (1) found that:

In seven subjects, a plasma GH peak (13-72 mμg/ml) lasting 1.5-3.5 hr appeared with the onset of deep sleep. Smaller GH peaks (6-14 mμg/ml) occasionally appeared during subsequent deep sleep phases. Peak GH secretion was delayed if the onset of sleep was delayed. Subjects who were awakened for 2-3 hr and allowed to return to sleep exhibited another peak of GH secretion (14-46 mμg/ml)”

The results here speak for themselves; deep sleep for high HGH.

Another study (2) reviews the HGH-sleep connection to affirm that the most reproducible results across results are the HGH secretion in the stages 3 and 4 (deep sleep).

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Verdict

Sleep Is Critical For HGH.

Sleep and diet together are the most critical factors and work synergistically.

Diet provides the fuel and sleep puts the pedal down. 

Have a relaxing and consistent bedtime routine and get as much sleep as possible (ideally 9 hours). Use the supplements discussed to achieve this routine if you need.

Finally, avoid alcohol and caffeine later in the day as these are associated with sleep disturbances.

All of this will certainly lead to a healthy boost in HGH if you don’t’ get enough sleep already.


 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/
  2. https://www.ncbi.nlm.nih.gov/pubmed/8627466

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