When does growth hormone secrete more

The peak period of growth hormone secretion is mainly concentrated in the deep sleep stage at night, especially 1-4 hours after falling asleep. The secretion level is influenced by five factors: sleep quality, age stage, exercise stimulation, dietary structure, and stress level.

1. Sleep stage: About 70% of growth hormone in the human body is secreted during deep sleep, reaching its peak during the first slow wave sleep cycle after falling asleep. Sleep deprivation can reduce growth hormone secretion by more than 50%, and maintaining the golden sleep period from 22:00 to 2:00 can maximize hormone secretion.

2. Age factor:

adolescence is the peak period of growth hormone secretion, with a daily secretion of up to 1-2mg. After the age of 30, the secretion decreases by 15% annually, and at the age of 60, the nighttime peak is only 25% of that in adolescence. The pulsatile secretion frequency of growth hormone in childhood is three times higher than that in adults.

3. Exercise stimulation:

There is a secretion peak 15 minutes after high-intensity interval training, and continuous exercise for more than 30 minutes can increase growth hormone levels by 2-3 times. Resistance training has a more significant stimulating effect than aerobic exercise, with compound movements such as squats and hard pulls having the best secretion promoting effect.

4. Dietary regulation:

The secretion of growth hormone is 4 times higher on an empty stomach than after a meal, and fasting for 3 hours before bedtime can increase the peak secretion at night. Consuming refined carbohydrates can inhibit the release of growth hormone, while arginine and lysine in proteins can promote their synthesis.

3. Stress level:

Chronic stress leading to sustained increase in cortisol can inhibit growth hormone secretion, while moderate short-term stress may stimulate its release. Meditation, breathing exercises, and other stress relieving methods can increase 24-hour growth hormone secretion by 27%.

Maintain a regular sleep routine to ensure deep sleep duration, conduct resistance training at least 3 times a week, control carbohydrate intake for dinner within 50g, and avoid using electronic devices 2 hours before bedtime. It is recommended to monitor height changes monthly during the critical period of growth and development during adolescence, and adults can evaluate growth hormone activity through serum IGF-1 testing. When people over 40 years old experience symptoms such as sustained muscle mass decline and delayed wound healing, they need to seek medical attention and have their pituitary function checked.