How to Boost Your Growth Hormone with Sleep | Dr. Gina Poe & Dr. Andrew Huberman

Dr. Gina Poe and Dr. Andrew Huberman discuss the significance of the first phase of sleep for growth hormone release and its alignment with our circadian rhythm, emphasizing the importance of consistent bedtimes for optimal health and development.

Dr. Gina Poe is a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[GreatnessOVL]

Man, she is so friendly i could listen to her for days

[LukeHansenRL]

🎯 Key Takeaways for quick navigation:

00:02 🌙 *Importance of First Phase of Sleep for Growth Hormone Release*
- Growth hormone release occurs throughout the day, but the first deep slow wave sleep cycle provides a significant bolus of growth hormone.
- Missing the initial 90 minutes of sleep may result in a loss of this substantial growth hormone release.
- Protein synthesis, crucial for memory building, also happens during this phase.
02:27 🛌 *Consistent Bedtimes and Neurological Health*
- Consistent bedtimes, in addition to wake times, are vital for good neurological health, especially as we age.
- The body's circadian clocks play a crucial role in aligning with growth hormone release during sleep.
- Establishing a regular sleep schedule is actionable for optimizing growth hormone benefits.
03:28 🌱 *Sleep Duration in Adolescents and Importance for Development*
- Teenagers and adolescents may need more sleep due to the intensive growth and development occurring in their bodies and brains.
- Sleep is essential for organizing the brain and facilitating proper development.
- Consistent, sufficient sleep is crucial during developmental stages to avoid missing key windows.
04:25 🍷 *Inhibitors of Growth Hormone Release in First Stage of Sleep*
- Alcohol is a significant inhibitor of growth hormone release, especially during the first stage of sleep.
- Alcohol acts as a REM sleep suppressant, impacting the transition to REM and sleep spindles.
- Ingesting alcohol within four to six hours before sleep can negatively affect sleep quality.
05:54 🔄 *Unique Characteristics of Second and Third 90-Minute Sleep Blocks*
- The second and third 90-minute blocks of sleep involve more REM sleep, with changing hormone levels.
- Growth hormone and melatonin decline, while other hormones increase during later stages of sleep.
- Studies suggest that creativity peaks during these phases, influencing dream content and schema-building.

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[anjalchandrakar]

Loved the way she converses it's refined

[rifqyhazim]

Never knew about the circadian clock things... Thank you for this information

[fitnesslife]

Her smile is awesome . She is still young !

[R.H.S.U]

I've been applying this for like 2 years, and y health has changed a lot

[michaeljr]

I can relate that the release is when falling asleep. I don’t know if anyone can say the same as me, but just when I am about to fall asleep, I feel like I am actually “growing”. I can feel my muscles stretching. It’s just like a 2-3 seconds moment.

[iit-jeeaspirant]

I'm watching this at 11:00 pm & I'm regretting as in my teenage I used to sleep at 3:00am & now I'm a short guy.

[ssashank]

Summary:
1. Sleep and wake up at the same time everyday...
2. If you feel sleepy throughout the day it's ok to do so for less than an hour..

[paulwilliams]

Andrew, please do a podcast on exactly how many hours of sleep is optimal over a 7 day period. The literature is not clear as to whether 6 hours or 7.5 is best. Many people would like to know the advantages and disadvantages of the amount of hours and also possibly you could discuss sleep cycles.

[jordang]

I’m so glad he asked that question about why we miss it. I had seen a reference to missing a phase of sleep in a different video and didn’t understand how that would be possible—I thought of it like you have to go thru stage 1 to get to stage 2. Super interesting that we skip phases to stay aligned with time

[elizabethpierce]

Cheers to the amazing combo of consistent stretching routines and 2 bottles of Height-Ryzer Supplement! 🥂 At 27 and 5'7", I've grown to 5'10" within 4 months. Your video truly made a difference! 😊🌈

[wanderingbufoon]

This does support the 2 cycle day that ancient greeks reference where they take 2 sleep schedules per day where the 1st one they wake up at night and the next one is where they wake up in the morning instead of just going the full sleeping the night away deal. Majority of people still exercise this, especially when it comes to children. Often making them sleep in the afternoon and sleeping again some time just before midnight.

[Paradys]

I really LIKE your questions Andrew. Amazing info.

[__abeastt]

Can you talk about how
Food can affect growth hormone during sleep time ? For example some athletes they train at night for any reason, then they have to have sources of food ! And some believe eating before bed time is not good . So what are the suggestions?

[nisithamanukulasuriya]

How are we defining this body clock?

Let’s say I grow up and spent 30 years of my life in a one country. Then I moved to another country where the time zone is different. Now how my bodies clock change accordingly to this new time zone?
For past 30 years I may be sleeping at 22:00 GMT. But after moving to another country my 10 PM will be 06:00 GMT. Now how will my body adjust the clock?

[Anton-yrhz]

As a shift worker (emergency doctor) I can just go and cry then

[alexwah]

How does one know when is the best time to go to sleep for their clock genes? Can it be altered with routine? Or is it set at a cellular level and not a behavioural?

[RachelRiner]

If I understand well, growth hormone is needed for brain health, not just about being physically taller or growing muscles.

[HigherSelph]

It cant be this simple. I'm constantly trying to improve my deep sleep and track it every day. I typically have deep sleep cycles in the beginning of a sleep session no matter when I go to bed. Whats more, the best deep sleep I've had all year was two consecutive nights going to be bed very late—around 4AM. I got about 4 hours of sleep, with deep cycles totaling about an hour each night. This is way more than usual, especially considering the total sleep duration. They were also nights I drank tequila and vaped hash (moderately). The only way I can make sense of it was the environment—I was camping, it was freezing, and there was no artificial light exposure at all. I didnt take any of my usual supplements either, only used mouth tape.