Hormones can be released at specific times or when your body needs them most; the same happens with growth hormones as they are released at night. But the question is, when does growth hormone get released during sleep?
When you are asleep, you may not realize it, but you undergo various stages of sleep. It usually takes five stages.
The wakefulness, N1, N2, N3, and REM stages. N1 to N3 are usually referred to as the non-rapid eye movement sleep phases, which take about two thirds of your entire sleeping duration.
But the most significant stage of sleep as far as the secretion of HGH is concerned is during the SWS or the N3 sleep stage, as per an article on the National Library of Medicine website.
Growth hormone (GH) is 75% released during slow-wave or deep sleep. The 3-phase no rapid eye movement (non-REM) sleep in that the delta waves (which helps people sleep well) work much more actively than usual, usually in an hour after they have fallen asleep every 24 hours.
However, GH release can also occur during other stages of sleep, such as rapid eye movement (REM) sleep, which occurs later in the night and is associated with dreaming.
Slow-wave sleep (SWS) is characterized by slow brain waves, relaxed muscles, and a decreased heart rate and breathing rate. It is typically the first stage of sleep and occurs in cycles throughout the night, with each cycle lasting approximately 90 minutes.
The highest levels of GH release occur within the first two hours of sleep, during the first few cycles of SWS.
During SWS, the body is in a state of deep relaxation, and the muscles are relaxed. The heart rate and breathing rate also decrease, which helps to conserve energy and promote restful sleep.
This stage of sleep is essential for physical restoration and recovery, as the body repairs and regenerates tissues, strengthens the immune system, and releases growth hormone.
Research has shown that the highest levels of growth hormone release occur during the early stages of SWS, particularly during the first few sleep cycles. This is why getting adequate amounts of restful sleep is important for overall health, growth, and development.
In addition to promoting the release of growth hormone, SWS is also important for memory consolidation, learning, and cognitive function.
The release of GH during deep sleep is thought to be mediated by the hormone ghrelin, which is produced in the stomach and signals the hypothalamus in the brain to release GH from the pituitary gland.
Ghrelin levels increase during periods of fasting or caloric restriction, which may explain why GH levels are higher during sleep, when the body is in a fasted state.
The human body has an internal clock, called the circadian rhythm that regulates various physiological processes, such as sleep-wake cycles, hormone production, and metabolism.
Adults require 7-9 hours of sleep per night to obtain adequate deep sleep and promote the release of GH.
There is a direct relationship between sleep, HGH, and physical activity. The three work in harmony to maintain optimum body functions.
HGH is essential for boosting strength, energy, and quality of life. Hence you need sufficient and uninterrupted sleep to have adequate HGH which in turn improves your overall well-being.
Per an article on the Wood and Wellness website, sleep is a crucial phase when your body replenishes waste and restores vitality,
Therefore, if they are often deprived of their sleep (less than 7 hours), usually due to their night work schedule, their biological clock (circadian rhythm), hormonal processes (specifically GH, melatonin, cortisol, leptin, and ghrelin), and metabolism will be disrupted, highly likely to cause grogginess, cardiovascular diseases, mood disorders, diabetes, obesity, depression, anxiety and severe insomnia.
The sleep quality can be improved by regular exercise, not consuming caffeine after 3-4 PM, having a consistent sleep schedule, avoiding alcohol as much as one can, creating a relaxing bedtime routine, keeping the bedroom dark, cool, and quiet, avoiding heavy meals and stimulating activities before bedtime and taking a warm bath or shower.
However, it has been debated that low GH can be compensated with the next phases of GH secretion even though they sleep during the days, albeit less so than during the night, meaning it does not matter as long as they have consistent sleep schedule and healthy lifestyle.
Therefore, individuals who sleep during the day may experience a different pattern of GH secretion compared to those who sleep at night.
Wanting to prove the theory, Gabrielle Brandenberger and Laurence Weibel (2004) assessed10 healthy men aged 23-32 years old who worked at days and were not intended to receive any treatment during the study and 11 healthy men aged 25-33 years old who had been working 4-5 days per week at nights for at least 2 years and were confirmed to not take any medication and not have behavioral issues.
The study involved administering a growth hormone releasing hormone (GHRH) and a growth hormone releasing peptide (GHRP) to the participants, and measuring the subsequent GH response.
The former control group did not have sleep deprivation and slept at 23.00 – 07.00, whereas the latter group was at 07.00 – 15.00.
Both groups received Sondalis ISO, a sort of daily meal substitute consisting of 50% carbohydrate, 35% fat, and 15% protein, and did their own activities in rooms with dim light when awake.
The night shift workers exclusively conversed with the workers. The groups were also screened using 2 electroencephalograms (EEG), 2 electrooculograms, 1 electromyogram, and 1 electrocardiogram.
Their blood samples were collected every 10 minutes in one day and GH plasma and melatonin were as sayed.
The results were that the day workers had their melatonin produced at 21.53 for 18 minutes and GH at 23.36 for 10 minutes.
Meanwhile, the night workers’ melatonin was between 21.45 and 05.05, but their initially much lower GH pulse was randomly released in huge amounts. The two researchers then drew a conclusion that the aforementioned implication could be true after all.
The study also found that the combination of GHRH and GHRP significantly increased GH secretion in all 10 participants. The peak GH concentration was reached within 30-60 minutes after the administration of the GHRH and GHRP, and remained elevated for up to 180 minutes.
It also concluded that the combination of GHRH and GHRP is an effective method for stimulating GH production in healthy men, and may have potential applications for the treatment of growth hormone deficiency and other related conditions.
From the above, sleeping at night is more beneficial for the secretion of HGH than siesta during the day.
In the majority of people experiencing normal HGH pulse, HG production occurs during the first phase of SWS. More than 70% of the HGH release pulse occurs during this stage of sleep.
Per an article on the Journal of Pediatrics website, growth–hormone releasing hormone is instrumental in this activity.
SIMILAR QUESTION
Does Afternoon Sleep Release Growth Hormone?
Introduction
Sleep is essential for human health, and while the amount of sleep needed varies from person to person, and depends on age, it is widely accepted that a certain amount of sleep is necessary to maintain good health and mental and physical wellbeing. Afternoon naps have become increasingly popular, with a variety of studies suggesting that they can be beneficial for adults, ranging from improved cognitive performance to increased productivity. One topic that has been debated is whether or not afternoon naps can release growth hormone (GH). In this paper, we will discuss the current evidence regarding the relationship between afternoon naps and GH release.
What is Growth Hormone?
Growth hormone, also known as somatotropin, is a hormone produced by the anterior pituitary gland. It is responsible for controlling many processes in the body, including growth and development, metabolism, and cell repair. Growth hormone is most active during childhood and adolescence, when the body is in its most growth-active period. However, GH can also be released during adulthood, and is believed to be important for maintaining healthy levels of bone density, muscle mass, and metabolism.
Does Afternoon Sleep Release Growth Hormone?
The evidence regarding the relationship between afternoon naps and GH release is limited and mixed. While some studies suggest that there may be a relationship, others have found that there is no correlation between the two.
One study found that afternoon naps were associated with increased GH release in healthy adults. The study found that adults who took a 90-minute afternoon nap had significantly higher levels of GH than those who did not take a nap. Other studies have also found that afternoon naps can increase GH levels, although the magnitude of the increase is small.
However, other studies have found that there is no correlation between afternoon naps and GH release. A study of healthy adults found that there was no difference in GH levels between those who took afternoon naps and those who did not. Similarly, a study in adolescents found that there was no difference in GH levels between those who took afternoon naps and those who did not.
Conclusion
The evidence regarding the relationship between afternoon naps and growth hormone release is limited and mixed. While some studies have found that there is a correlation between the two, others have found no correlation. More research is needed to better understand the relationship between afternoon naps and GH release, and to determine the potential benefits of taking an afternoon nap.
