At what time do you sleep and secrete the most growth hormone

The peak of growth hormone secretion usually occurs during deep sleep at night, especially between 10 pm and 2 am. The secretion level is mainly influenced by factors such as sleep time, sleep quality, age, and exercise.

1. Sleep duration:

The secretion of human growth hormone is pulsatile, with about 70% of the secretion concentrated during deep sleep. The earlier one falls asleep, the easier it is to enter slow wave sleep 1-2 hours after falling asleep in the first sleep cycle, during which the secretion of growth hormone can reach 5 times that of wakefulness. It is recommended that teenagers go to bed before 9:30 pm, and adults should not go to bed later than 11 pm at the latest.

2. Sleep quality:

The duration of deep sleep directly affects the secretion of growth hormone. Interrupted sleep or a high proportion of light sleep can inhibit secretion. Measures such as using blackout curtains, keeping the bedroom quiet, and avoiding blue light stimulation before bedtime can improve sleep quality. The secretion during REM sleep stage will significantly decrease, so ensuring deep sleep in the first half of the night is particularly crucial.

3. Age factor:

Growth hormone secretion reaches its peak during adolescence, and nighttime secretion is 2-3 times that of adults. After the age of 30, the secretion decreases by about 15% annually, and at the age of 60, the peak secretion at night may only be 25% of that in youth. Children are advised to maintain 9-11 hours of sleep, while adults are advised to maintain 7-9 hours of sleep.

4. Exercise effects:

High intensity anaerobic exercise can stimulate the secretion of growth hormone, but vigorous exercise within 3 hours before bedtime can actually delay the time to fall asleep. It is suitable to conduct resistance training or interval training for more than 30 minutes in the evening, and about 2 hours after exercise, entering sleep can form a small secretion peak.

5. Dietary regulation:

Consuming high sugar foods before bedtime can inhibit the secretion of growth hormone. It is recommended to supplement high-quality protein such as dairy products and fish with dinner. Foods with high tryptophan content, such as bananas and millet, can promote melatonin synthesis, while components such as alpha lactalbumin can prolong deep sleep duration. Maintaining a regular sleep schedule is crucial for the secretion of growth hormone. It is recommended to set a fixed bedtime and ensure a dark and quiet sleeping environment. Before bedtime, you can meditate for 10 minutes or soak your feet in warm water to avoid caffeine and alcohol intake. Daily consumption of foods rich in arginine, such as nuts and seafood, can be combined with moderate strength training. For children in their growth and development stage, it is not advisable to take a nap for more than 1 hour to avoid affecting the quality of nighttime sleep. In winter, it is advisable to go to bed earlier. Adults who stay up late for a long time can gradually adjust their circadian rhythm by going to bed 15 minutes earlier each week.