At what time does growth hormone generally secrete the most vigorously

The peak of growth hormone secretion usually occurs during the deep sleep stage of nighttime sleep, mainly concentrated from 10 pm to 2 am. The secretion level is influenced by factors such as sleep quality, age, exercise, and nutritional status.

1. Nocturnal secretion pattern:

Human growth hormone is secreted in a pulsating manner, with about 70% of daily secretion concentrated at night. The first peak appears 1-2 hours after falling asleep during deep sleep, and there may be 3-5 secretion pulses in the early morning period. During this stage, the secretion of children and adolescents can reach more than five times that of the daytime, which is a critical period for growth and development.

2. Age difference:

Children have the highest nighttime secretion before puberty, reach its peak during puberty, and gradually decrease after the age of 20. Infants and young children can experience 8 secretion peaks every 24 hours, while adults typically only have 1-2 significant peaks. Reduced deep sleep in the elderly can lead to a decrease in growth hormone secretion to 15% -20% of that in youth.

3. Impact on sleep quality:

The stages III and IV of deep sleep are necessary conditions for the secretion of growth hormone. Sleep delay, interruption, or light sleep can inhibit secretion. Experiments have shown that those who fall asleep before 22:00 receive 23% more growth hormone secretion than those who fall asleep in the early morning, and those who stay up late for three consecutive days experience a 30% decrease in growth hormone secretion.

4. Exercise promoting effect:

There will be a secretion peak 2 hours after high-intensity exercise, especially with significant resistance training effects. Teenagers who engage in sports such as basketball and swimming from 4-6 pm can increase their nighttime secretion peak by 15% -20%. But vigorous exercise within 3 hours before bedtime can actually affect sleep quality due to excitement. 5. Nutritional metabolism regulation: hypoglycemia can stimulate the secretion of growth hormone, while consuming a high sugar diet before bedtime can inhibit nighttime secretion. Moderate protein intake can provide synthetic raw materials, and foods with high tryptophan content such as milk and bananas can help improve sleep quality. Obese individuals typically secrete 25% -40% less than those of normal weight. Maintaining a regular sleep schedule is crucial for optimizing growth hormone secretion. It is recommended that children and adolescents go to bed before 21:30, and adults should not go to bed before 23:00. Avoid using electronic devices one hour before bedtime and maintain a dark environment in the bedroom. Daily vertical exercises such as skipping rope and pulling upwards can be performed, and foods rich in arginine such as nuts and seafood can be supplemented appropriately. Regularly monitor bone age and growth rate. If there is significant growth retardation, seek medical attention and check pituitary function. During the growth and development period, ensure a daily intake of 500ml milk, 1 egg, and sufficient lean meat, and avoid fried foods and sugary drinks.