You already know that sleep and your body’s HGH production go hand-in-hand, but did you know that almost 80% of the HGH your body produces is when you are sleeping a solid 7-9 hours? The amount and quality of your nightly sleep has a great effect on your body’s ability to recharge and repair itself, and your pituitary gland’s optimal production of Human Growth Hormone is either helped or hindered by your sleep habits and patterns. For example, the biggest release of HGH occurs during the first deep sleep cycle, with more HGH “pulses” released during your other natural deep sleep cycles through the night. Also, certain things that can interrupt your normal sleep patterns, such as eating too close to bedtime or frequent wakefulness will not only make you tired, but will also affect HGH’s ability to fight the signs of aging.
With that in mind, here are some surefire ways to help you get the sleep you need for a better day ahead and a more youthful you!
1. Get more sleep – painlessly. You may feel as though life is so busy and you have so much to accomplish that sleep is the first priority to go. If you feel as though you are sleep deprived (you need caffeine to function, you live for the day you get to sleep in, or you can’t wake up without the help of an alarm clock), then you can slowly add a little bit of time to your nightly slumber. Start by going to bed just ten or fifteen minutes sooner, then gradually increase the extra sleep you are grabbing until you can wake up feeling well-rested.
2. Ensure a good night’s sleep with a few simple tricks. First, turn down your thermostat a few degrees. Your body temperature drops while you sleep, so having a cooler room helps this along. Also, make sure your room is dark enough for your body to produce the sleep hormone melatonin. A room that is too bright or too hot will make it difficult for you to fall asleep and stay asleep, and you may miss the valuable HGH secretions your body needs.
3. Eating, especially food that will cause insulin spikes is a no-no, especially if you are working on boosting your body’s natural HGH production, but what about drinking? Having liquids too close to bedtime mean getting up (sometimes several times a night)to use the bathroom. Also try to avoid drinking alcohol close to bedtime, because if you fall asleep and your blood alcohol levels drop, it will likely disrupt the deep REM sleep phase, which is also when HGH production occurs.
Following some simple sleep tips will have you waking up ready to take on the day, plus you will be better able to combat wrinkles, repair muscle damage, or feel younger thanks to the HGH you produce with a good night’s sleep.