How to Boost Your Growth Hormone with Sleep | Dr. Gina Poe & Dr. Andrew Huberman
ฝัง
- เผยแพร่เมื่อ 6 ธ.ค. 2023
- 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.
Watch the full episode: • Dr. Gina Poe: Use Slee...
Listen on Spotify: spoti.fi/3T9IfQX
Listen on Apple Podcasts: apple.co/46La7hA
Show notes: www.hubermanlab.com/episode/d...
Social & Website
Instagram: / hubermanlab
Threads: www.threads.net/@hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: www.hubermanlab.com
Newsletter: www.hubermanlab.com/newsletter
#HubermanLab #Science #Sleep
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. - วิทยาศาสตร์และเทคโนโลยี
Man, she is so friendly i could listen to her for days
same place bro
glazing
@@easygodzeus1938 bro do u even know what glazing means
I wish she were my grandma. So I could listen to her stories
🎯 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.
Made with HARPA AI
There are two types of consciousness: Soul based conciseness vs Animal based consciousness. consciousness by itself is an innate idea and for any conciseness to exist there must already be consciousness (Allah the most exalted) to begin with because physical matter(atoms) does not just “randomly” transform into thinking human. Long wire like neuronal networks in CNS/PNS that conduct electricity via ions/neurotransmitters have no attribute of life and yet these wire-like neurons that merely conduct electricity have given rise to an attribute(life) completely distinct from it. Thoughts are a distinct quality compared to mere carbon skeleton (How does the carbon skeleton acquire the process of thinking/existence when thoughts and carbon skeleton are distinct entities with atoms having no characteristic of life and yet atoms have miraculously gained life). Heart is a faculty of cognition that all major scriptures (especially Quran) talk about which houses the soul. if the faculty of heart is impaired human being is blind to realities of God therefore descends to the level of lower than animals. you have somebody like Adolf Hitler whose brain is very sharp (able to efficiently process empirical data and make associations between it) but his heart(soul) is impaired therefore cannot process any spiritual data which is based on mercy and love and is purely driven by ego-based consciousness rather than Heart(soul) based consciousness.
Is this ai ??
Thanks
Read your bible! (KJV, preferably) ♥
Damn AI
Loved the way she converses it's refined
Never knew about the circadian clock things... Thank you for this information
Her smile is awesome . She is still young !
thank andrew, always love you
She looks so healthy and friendly.
I know right! I can't believe she's 107 years old. Amazing
@@tatewinters5565I can’t believe it either! Did you catch her 108th birthday earlier today though?
@@tatewinters5565wait is this for real?
@@maurice5726has to be a lie
I've been applying this for like 2 years, and y health has changed a lot
I really LIKE your questions Andrew. Amazing info.
had the same thought watching
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
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.
how old are u?
@@rafasevenk 21 years old
@@iit-jeeaspirant8661 your height?
@@rafasevenk 5'4''
What's about urs?
@@iit-jeeaspirant8661are you jee aspirant?
thanks for the informatiion
what an amazing content
Thank you!
Thank you🙏
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?
So my newborn waking me up soon after I fall asleep is ruining my gains. Hopefully, I can get back to good sleep soon!
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.
Ancient Egyptians*
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.
this is what I want to hear as well. However here are some of my inputs on this:
1. the duration varies with age group
2. are you active or less active throughout the day
3. how consistent is your sleep regime?
4. I will normally just test it out myself. like a week with 6 hours of sleep at night without any naps throughout the day has been proven to be optimal for me. I am 27 male with fairly active life style. Hope this answers your question partially..
Actually 7.5 hours of sleep is suboptimal even though it is exactly the amount of time needed to complete the sleep cycle. 8-10 hours of sleep is shown to be the best amount of daily sleep you should aim to have or more precisely 8-10 hours of sleep opportunity/ time in bed
Can you clear my doubts regarding my sleep? When I sleep naturally( i.e. don't use alarms to wake up and have continous sleep without any interruptions) I can't sleep more than 7 hrs(7:15 max) .And I function optimally without any fatigue or other sleep related problems. But wherever I see the literature they always recommend at least 8 hrs of sleep. So can you tell if I am doing correctly or not?@@expkarma748
Would have been nice if you had provided a peer-reviewed reference for the big statement at 1:31
RIP nightshift worker!
Me watching this at 2AM 😂❤
So, does the body uses sun light to synchronize its clock?
I don't understand why we can't capture the first stage of sleep by sleeping after midnight even if we are consistent with that
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?
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! 😊🌈
😱 u have grown taller at 27? Could u please tell me how to grow taller? iam 20 and only 5'5", please, it would help me greatly.... My sleep cycle is actually messed up. I sometimes sleep 5-6 in the morning and wake up at 9,no proper sleeps 😶🌫
@@kbs6813bro that's a bot comment
@@kbs6813I'm 20y also, actually 5'11.5 with 6ft as target, I'm doing sprint, jump, workout and stretch as body estimulation, eating a lot, and sleeping 8-10 hours per day. I'll do this routine for 6 months. if i grow, I'll come back to tell you. Focus.
@@okaberintarou9956 really? 😳 how do u know it?
@@kbs6813 i have seeing comments like that in other videos about to grow taller.
More of this.
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?
pretty sure its routinely, if you do it every single day your body will adapt to that schedule, the problem is inconsistency
So Dr Huberman, does the increase in prolactin during a Sauna session offset the increase in growth hormone?
We still dont know enough about (the many) Circadian Rhythm in the human body, and least of all direct or accurate measurement; there are some solutions but they require lengthy and complicated enzyme and neural scans to measure/track ... we will leap forward in human health when we can combine this yet to be created technology with what we now know about human hormone cycles.
As a shift worker (emergency doctor) I can just go and cry then
Yes but dont worry you'll catch up on growth hormone during retirement
@@tatewinters5565at that point it’s too late
Thank you for making me so wonderfully complex ! You're workmanship is marvelous, how well I know it.
New living translation Psalm 139:14
You should try ESV
One question How can I know that my first stage of sleep starts at this particular time ?? Like how I know that it's time to sleep or not
Is having lucid dreams good or does it have a better affect on you if you do it
Yep, time to sleep bois😂💀, goodnight yt😭❤️
Is it really necessary for teenagers to sleep as much as they want to? If I was going to sleep as much as I wanted to I would sleep 12+ hours easily, I feel the same with 7h30m, 9h, 10h30m and so on.
Ok I'll try this 😂 when i go to hostel because rn i can't since I'm at home
Hi Dr. Huberman, Thank you for this very important information. I would like to clarify my understanding on this topic for the sake of my childrens’ health.
We live in Asia and my children not only have a longer school day, but also more homework (compared to my own childhood growing up in Vancouver, Canada). My 12yr old used to sleep around 22:00 last school year, but since entering Gr.7, she has been sleeping around 23:00-24:00. I assume she is missing her first hour of sleep that is important for growth. My question is, what is the threshold for a new consistent sleep time to shift that first cycle of growth sleep, since technically 24:00 has become the norm since September for her.
My 2nd question is, since I still try to ensure she sleeps earlier, some nights we manage to sleep around 22:00, but with the importance of consistent sleep patterns, is my daughter better off to maintain a consistent 24:00 bedtime since that is most of the time, rather than having a fluctuating bedtime? I’m wondering if it’s better that she sleeps late and her 1st cycle of sleep is later so she doesn’t miss it?
I would appreciate any information you can provide. Thank you so much!
P.s. My 4th grader also has a fluctuating bedtime (though not as late as my 12yo) as I try to help manage his time to be able to finish homework earlier as often as possible. So my inquiry is for the both of them. ♥️
Wow, working on homework from end of school till midnight!?! That's got to be bad for a kid surely. When do they actually just relax and learn to be or play? 😢 Sorry the school is set up that way, good that you try to think about helping them sleep.
That's something you should ask your doctor.
Me who is watching at 12 am😢
Is only the consistency important or the time of going to bed as well? What's best time to go to bed, is 12 okay?
In that time period good night guyss
So what about if you work swing shift and are awake at 10pm? I don't go to sleep until about 3am. But I do still get 7 to 8 hours of sleep. Do I still miss out on that bigger GH release?
What if I would go to sleep earlier then that first phase of sleep when most growth hormones get released?
If i have been sleeping at 3am . Does the clock shift it's normal release phase to like 5 or 4 am or does it remain 10pm to 11pm?
That’s worrisome for us travelers - especially non routine flying through time zones. “Sorry boss, need to get my 90min growth sess” - leaves the meeting.
Okay how to know what's is ur first phase of sleep?
what about the time change +1 and - 1 in spring and autumn
We're screwed
I normally fall asleep around 10pm but religiously wake up at 3am without fail every night and struggle to get back to sleep.
What is the solution?
If im 16 and i have 6-7h of sleep. Would the same me with ~10~h of sleep be somehow "better" because of that extra sleep time?
If i understood correctly - it would. Is it?
I guess that point of the part with teenagers was "if you need - you sleep" ,but when i sleep around 10h i feel like garbage and my day is usualy ruined because of that. What should i do?
just sleep 8 to 9 hours, its the best while growing up
I used to go sleep at 11:00 - 1 :00 am regularly in my teenage years , I'm turning 18 this year , i think lack of sleep really effect my height now i am only 5'3 at 17 , Does making strick deep sleep schedule , will increase my height again ?
Mostly it increases until 21
Yeah, you can usually grow till the age of 21
How do you know your circadian rhythm? I assume it’s subjective.
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.
Did you track with your watch? I think it is inaccurate when it comes to hash and weed, tells you your sleep is good, but in reality its not.
@@skurkepinne8617 I did. And agree the device may be not so accurate in general. But it does work the same way consistently, so the fluctuations are dependable (same with HRV tracking). And cannabis use definitely has nothing to do with the fluctuations on those two nights. Especially since that would've been a constant. Since thinking about it more, I'm also considering fire gazing playing a part. Like I said, there was no artificial light, but a large fire to watch the entire weekend.
Can’t forget the mouth tape!
@@billr8829 average people think it’s crazy. But it’s easily one of the best, cheapest biohacks out there.
Mouth tape can literally kill you lmao
What about going to sleep earlier than normal? Is there a difference in GH
She just said your body has a clock. Id imagine you wouldn't benefit from going to bed earlier as you wouldn't going to bed later.
@@trembling3674so it don’t matter what time you go to bed. As long as you get 7-8 hours sleep?
@@trembling3674so it don’t matter what time, as long as I get 8 hours quality sleep.
What if I normally go to bed at 10pm (to wakeup at 7am) but this time i go to bed at 8pm to wakeup earlier at 5am? Will i still meet this window and how will waking up earlier effect the other stages
Long as you’re sleeping when it’s dark out and up when the suns out and getting 7 plus hours of good sleep, who the hell cares what time you go to bed or wake up. Doubt your body cares.
@@chasepotter2376say if I sleep at around 12:30 or 1am and get 8 hours sleep does it effect?
If I sleep at 12:30-1:00 am and wake up at 5 am is it healthy
So what about sleeping earlyer ?
Most people should go to sleep at 10 and wake up at 6.
And dont eat 3 hours before bed ideally.
Huberman, please read and reply to this: Ive been training progressively for strength and hypertrophy following structured optimal diet, naturally without supplements, for 5 months and ive increased 10 lbs of bodyweight while maintainingsame body fat percentage and I’ve grown 1.5-2 inches in arms, chest, forearms, hip, thighs, and calves while maintaining the same waist measurement. Recently i noticed a protruded skin tag in the middle if my back and anither surging in my upper chest. Is this a product of the potential natural hgh increase that my body has been going through for 5 months?
Could be systemic fatigue, I.e. your immune system is going having trouble keeping up with the constant inflammation from hard training for 5 months. You should take a deload week if you haven’t already
@@jakeblackburn178 i have 0 symptoms that indicate that i need to take a break. My training structure prevents overtraining. The skin tag is unrelated to thst for sure. However, ive read that hgh increase can cause skin tags. This also happens to steroid users, which im not but can be related.
😂🤣😂🤣
@@deebee4575 what is so funny?
Arent skin tags associated with insulin resistance? Diabetics often get them...
watching this at 1am and i gotta wake up at 6;45am
Wish i knew this during my growing stage i am just 5 feet at 23 years
So when should i go to sleep? I mean when will i get this hgh bolus?
10-5 best time that also increases testosterone in men
@@Rohit2403-ek4sgdoes it matter sleep late. Say if I get 8 hours of sleep would it matter?
Any links to any studies on this ?
Me sitting here 11:30 pm watching this video when I should be sleeping since 10 pm
Isnt the 1st phase anywhere from 10pm - 11:30pm, does that not mean that i can go to sleep at like 11:15 and reap the rewards
@@MrYounis26
So you have to go to bed at 10-11.30? This is what is confusing. I thought circadian rhythms adapt etc
I have accepted that 10-11:30pm is optimal time to get into phase 1 sleep train, however now I want to make sure if i can sleep at any time from 10 to 11:30pm@@W0lf_91
Me being awake at 1am because of a second shift job!
(This is probably old info about sleep from 50+ years ago.)
im 17 5,7 ft i may have stunted my growth due to a lot of stress and bad sleeps during my teenage years idk if my growth plates are still open is there still a chance for me to grow taller because since last year i havent grown maybe a cm but at this point idk
I know a lot of people and myself included who grows after 17 yo. So it's not too late, just try to do better with your sleep and diet(less sugar, more nutritional food) and do some stretches and would be even better if you add 3 times a week HIIT for like 10 minutes or so.
So my long afternoon naps are increasing my gains.
at what time we should sleep to get deep slow wave sleep and I am now 22 age old will mine height can be increased by increasing my growth hormone ?
You cannot increase your height at age 22, sorry.
There is no perfect time to go to sleep for anybody. Figure out your schedule the best time to get between seven and nine hours done before you need to wake up and stick with that schedule.
Like the other guy said you can’t increase your growth hormone after 22. However there are ways that you can still “increase” your height. The 2 most common methods are better posture and spine decompressions. Better posture is possible through exercises and having constant awareness of posture itself before it becomes natural, there are videos on TH-cam with different methods to achieve better posture. As for spine decompressions, simply hanging a couple minutes a day will grant severe benefits to not just your spine but overall shoulder health/mobility, spine health, longevity, and more. Similar to the posture videos, there’s numerous videos that you can find online that have different hanging exercises and methods.
@@deebee4575Dont misguide
Height growth only depending 2 things let me tell you
In my case i lacking growth hormone in childhood still my growth plate open at age of current 23 age
So doctor recommend use synthetic growth hormone injection (Somatatrophin ) i have only $10000 only need 5000$ than i start
You really think you can increase your height with 22?😂
That's means if i want to grow taller, i should sleep at 10:00 pm
Is it right
grow, grow, grow...
When I try to sleep early I wake up at the most random time.
I’ve probably missed like 2 inches not knowing this
So I'm 18 I'm 5'4 65kg.
Is it too late for me to grow tall since HGH is important for that?
Nah bro do yoga for 3 weeks you will grow 3 inches it will improve your posture and lengthen your spine I grow 3 inches
And I’m 21
I go to bed late since 13 does it matter. I get 8 hours quality sleep all the time.
I'm 17 and 5'3 😢😢 I think it's over for me
the irony of me watching this at 11
So the body knows whats the best time to sleep? What time is that
Me watching this at 3 AM
Sleep consistently
No alcohol
💯
bro i sleep 10-12 hours at the age of 14 and still can't grow , i have all the nitrations etc. now i am takin homeopathic medicine , i am currently 5.5 , i will update on how my medicine is working.
Is it possible to get taller after 20plus age
Does it matter what time I sleep. As long as I get 8 hours sleep I can boost it?
yes, like she said. if u go to sleep after 11:00. phase 1 is alr over
Wondering if sleeping too early fu*ks or nah
So that means sleeping and getting more deep hour sleep can still lead to growth in height
Messi should watch this
he doesn’t need any more 😂
GOATs 🐐 don’t need as much sleep. Fact
He is 36 not 15 or 16
does this apply to 22 years old?
Yes bruh. It's work for life long
I sleep a lot like 8 to 9 hours but my height is still short (5.65) only 😢😢 so what are solutions for it
Watch rustom akhmetov biography.... sprint like you hunting something sleep empty stomach + hot water bath before sleep it might be help... and keep low fat percentage as possible
If I understand well, growth hormone is needed for brain health, not just about being physically taller or growing muscles.
Me watching this as a shiftworker😢
i'm 22 can i still grow taller (i'm 6'2)
same age bro l want to increase my heieght....
Me watching at 1:54am
I work in shifts (1st week 6am-2pm next week 10pm-6am) should I quit my job???
If you can find non shift work, where you are living more in line with nature's circadium rhythm ... obviously YES!
Up to you, ultimately. Gotta weigh the pros and cons
So, drink your alcohol in the morning. Got it!
Uh how about noooo, Scott?
If you listening other podcast of Huberman you probably should never do it
Vodka n corn flakes?
😂😂😂😂😂
It doesnt work, i know that for sure
I hate seeing stuff like this and being an overnight worker that switches sleep schedules often
I do not believe most of it, especially because of second shift and over night workers.
Video was uploaded 3 months
Growth Hormone, what an interesting biological design. ☀️ 🌙 ⏰ 🧬🧠 🛌 (Psalm 16:7; Ephesians 5:15-18; Psalm 139:13-17)
Dude, I've been going to sleep at 3 AM for like 15 years......i hate it here. 😂😂
So we grow in d hours of 11 to 1
Anything past that we won't
okkkkkkk
My Height is 5.0 When i Tall Grow
so, Daylight Savings time twice per year screws us all.
1st
😂