Is sleep deprivation affecting your
Human Growth Hormone production?
Sleep deprivation might be affecting more than just your mood! It may be what’s making you look more aged as well.
Human Growth Hormone (HGH) is directly linked to your glowing youthful appearance, but what people don’t know is that it also plays a vital role of in all bodily functions, including getting a good nights sleep! As we age our natural production of HGH significantly declines. As HGH helps to build muscle and collagen, as well as burn fat and regulate your blood sugar, when it starts to decline you notice it more ways than one. With blood sugar fluctuations comes erratic eating habits which can lead to weight gain and fatigue. As well as the interruption in collagen production making you look more tired, wrinkled and may be making you appear older.
HGH is released from the pituitary gland, a pea-sized gland at the base of our brains. It is responsible for all growth spurts experienced during your lifetime with production peaking during your teenage years.
How can I naturally supplement my HGH production?
There are two things you can do to naturally supplement you HGH production.
A study by the Journal of Sports Medicine and Physical Fitness, (2011), found the connection between an increase in HGH production with an increase in resistance training. This supplemented a 2010 study in Germany that also found high intensity training induced HGH secretion. Adding more strenuous exercise to your fitness regime can significantly increase the secretion of HGH. This works two-fold, as it helps with energy and anti-ageing benefits, but also helps your body repair itself after a workout.
The second way to naturally increase your own HGH secretion is to get a good night’s sleep, EVERY NIGHT! Sleep is an amazing thing for the body, it allows the body to heal itself, regenerate tissue and complete important system repairs. It is also the time where you release the largest amount of HGH. Roughly one hour into your deep sleep the pituitary gland releases the anti-ageing hormone. It is continually released in smaller doses throughout the night as you enter different stages of sleep.
You can see why sleep is so important to produce HGH.
Those suffer from sleep deprivation, which is many us, will suffer more due to the lack of this HGH secretion. We are all starting to stay up later staring at the screens of televisions, Ipads and phones. This increase in blue light already affects your body clock due to the lack of melatonin production. But then add on to it the fact that those staying up after midnight miss the first and biggest release of HGH.
Studies have shown that HGH releases at 10pm, midnight and 2pm.
Even if you try to go to bed on time but struggle to fall asleep or wake frequently you could also be missing out on these vital HGH secretion times. The longer and deeper you sleep, and transition through each sleep cycle will mean the more HGH is secreted into your system.
Our sleep cycles can be disrupted for several reasons, most often:
- Stress or stimulants i.e. caffeine or electronic devise – stop you from falling asleep
- Blood sugar deregulation – often why people wake in the middle of the night
- Hormonal imbalances
- Bad diet
- Lack of exercise