How Sleep Powers Muscle Growth

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Күн бұрын

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The Connection Between Sleep, Recovery, and Growth Hormone
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In this video, Jonathan from the Institute of Human Anatomy discusses the importance of sleep quality and how proper sleep can optimize the release of growth hormone, as well as discusses how growth hormone positively affects recovery from exercise, lean body mass, as well as tissue maintenance and repair. He also talks about important sleep habits, and how getting good quality sleep at the right time can impact growth hormone release. Join us now for a restful sleep!
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0:00 - 0:58 The Importance of Sleep Quality
0:59 - 2:45 What is Growth Hormone? Why is it Essential For Your Body?
2:46 - 3:07 Growth Hormone Affects Recovery From Injury and Exercise
3:08 - 5:27 How Growth Hormone Mobilizes Fat & Affects Lean Body Mass
5:28 - 6:23 What Stimulates the Release of More Growth Hormone?
6:24 - 7:06 The importance of the Hypothalamus: Understanding the Circadian Rhythm.
7:07 - 8:07 How Deep Sleep Causes an Important Spike in Growth Hormone
8:08 - 9:22 The First 2 Hours of Sleep & The Circadian Rhythm
9:23 - 10:54 Important Sleep Habits to Implement in Your Routine
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Пікірлер: 476

@theanatomylab 3 ай бұрын

Hi All! Thanks for watching the video! If you're interested check out the sponsor, trysleepdoctor.com/IHA, to get 50% off your at-home sleep test, and... please let us know what you thought of the video. Thanks!

@DianaM-sr3yh 3 ай бұрын

Aprendiendo❤

@aneesdancer 3 ай бұрын

Do next video about effects of sitting all day.

@nickfrost9771 3 ай бұрын

I actually had to do an overnight sleep study because I have always been tired during the daytime, but wide awake at night. They found that I have E.D.S. narcolepsy, I get to REM sleep in under three minutes and when I'm laying on my back, my covers raise 9 inches above me...

@TianasFrog973 3 ай бұрын

Like you said: if they are turned on. So how do you turn them on???

@_Gwuapo 3 ай бұрын

Didn’t know how important sleep was until I started working night shifts. My brain felt like it couldn’t work almost, a man needs his 8 hours of sleep to stay sharp. Those graveyard shifts definitely took some years off my life, so glad i was able to move on from that.

@theanatomylab 3 ай бұрын

Shift work can definitely take a toll on one's sleep routine. Thanks for sharing the comment!

@melodyszadkowski5256 3 ай бұрын

Sincerely glad you could move on from it. I worked shift work for 14 out of 20 years in the Navy, and I am still trying to regain a normal sleep pattern after 26 years since my retirement from the service. The dry mouth sounds very familiar.

@_Gwuapo 3 ай бұрын

@@theanatomylab No problem, I’m sure many people can relate as well. Night shift jobs aren’t for the weak, they affect you tremendously in the long run

@Mr.SpreadyourYEEKS 3 ай бұрын

@@_Gwuapo I’ve said this for years now , but night shift is not for everybody It comes down to a lot of factors ; personal life , hobbies , second jobs , family , etc . I have only been doing night shift for over a year but I love it ! No co workers so I’m by myself , no upper management, no employees at the site , I’m by myself all night . You get used to it , but it’s great . You can do what you want and not have to deal with no one The one thing I love about my job is that I have no one to work with and I don’t do nothing but watch cameras and make sure no body is trespassing on the property. Besides that , it’s just chilling in a guard house. What I like about it , is that I’m not working too hard every night and I get free time during my job to be able to research stuff . For example , I’m fixing up my house . I get to think and decide on what I need to fix , I wanna work out , after work I stop by the local planet fitness . Luckily I have a very supportive girlfriend who has gotten used to my schedule so she is able to take care of my pets , cook, clean , and take care of things during the day while I sleep. It took me almost like 6 months to get used to working night shift man , it was so hard at first . I just couldn’t get my brain to go to sleep . Since we’re so used to being up during the day . I would get off at 6 am and be hitting the bed by 2 pm , it was terrible but eventually I was able to get used to it . Now I’m out like a light no later than 9 am . It’s great, only thing that sucks is that you miss out on a lot and you have to sleep during the days on your days off to keep your sleep schedule in tact I really like third shift. If you still can’t get used to it and not liking it then I would just choose another shift , I hope it works out Officer . Take care

@YuTu-is9ny 3 ай бұрын

@kyle251. 3 ай бұрын

Watching this during the middle of the night while I’m wide awake with insomnia

@theanatomylab 3 ай бұрын

😬

@russianaloha4576 3 ай бұрын

I have bad insomnia too. Sucks 😩

@Mr.JimPickens 3 ай бұрын

Lol same here

@briangriffin69 3 ай бұрын

Same bro, same 💀

@nickfrost9771 3 ай бұрын

@alphabeta8403 3 ай бұрын

1:00 Pituitary gland 2:00 Proteins and GH 3:00 Metabolic effects of GH 5:33 GH released in pulses 6:05 *Master gland* 7:10 When GH spikes 9:00 Sleep consistency

@abhinavsharma2509 3 ай бұрын

It's 2:22 AM here right now. Listening to this while trying to sleep

@VarunSarathy 3 ай бұрын

Same here, I had my phone against the pillow. Listened to this while trying to fall asleep. How ironic xD

@cherryhazard8002 3 ай бұрын

Who is watching this after they have only gotten 3 hours of sleep? Me!

@auntbee2167 3 ай бұрын

Why did this pop up in my feed after I struggled to sleep in this morning?

@theanatomylab 3 ай бұрын

😂

@JohnnyYounitas 3 ай бұрын

No way José. I get a minimum 9 hours a night

@thefifthstage369 3 ай бұрын

Me 😢

@russianaloha4576 3 ай бұрын

I'd be lucky to get 3 hours 😩

@Rtr.AmanJha 3 ай бұрын

I am biggest fan sir 😭🙏🏻❤ I sleep all the time to increase growth hormone so that I can remain biggest fan

@kiyembaahmed244 3 ай бұрын

😂

@talion7268 3 ай бұрын

That's wassup

@endrankluvsda4loko172 3 ай бұрын

So big. So strong.

@theanatomylab 3 ай бұрын

😅😅😅

@jangabrielreyes4754 2 ай бұрын

Bruh 🤣🤣🤣🤣🤣

@Naveen-rm7fx 3 ай бұрын

I just can’t ignore your positivity and the efforts you put throughout your videos in order to make us all understand in an efficient manner. Thank you soo much ❤ Keep doing the good work you’ve always been doing 😇

@Goyo-lt9gj 2 ай бұрын

me watching this at 1 am

@Safferz 3 ай бұрын

I gotta show this video to my cat because she just doesn’t care when her 3am zoomies take hold and uses me as her nightly launching pad. 😂

@aalamtamboli747 3 ай бұрын

Thanks Jonathan! See, i generally educate people as part of my job. And the in depth information you give always helps me to do it more effectively! effectively!!

@theanatomylab 3 ай бұрын

Glad it was helpful! Thank you for the kind words!

@Gus_gus_8812 3 ай бұрын

Who's watching this at midnight, instead of sleeping?😅

@tashamclean 2 ай бұрын

Hilarious! I'm watching 1 month after your comment and it's 12:51 am where I am. 😂😂

@gen8319 Ай бұрын

🤣🤣🤣

@annemudrunner5879 Ай бұрын

1:24am😅😅😅

@slomo1716 3 ай бұрын

I absolutely LOVE your videos! YOU are adorable! I learned about the heart in high school, our bio teacher made it so interesting. So, anything about the body and the chemical reactions and hormones are fascinating to me. Thank you for making your videos so interesting! I had no idea the growth hormone is important for all ages.

@chandanpandya1642 3 ай бұрын

You guys are subscribed and part of the reason I watch physiology and anatomy shorts/videos on loop is because of this channel content being so addictive.

@anand6282 3 ай бұрын

The way you guys explain providing the detailed information in all your videos is just amazing 🙌🏻 If you can talk about the meniscus or meniscus tears that would be really helpful for audience like me who’s suffering with meniscus grade 2 tear! Thanks 💪🏻

@mightypen11 3 ай бұрын

You guys are amazing... I am learning so much about myself with each video... Thanka a ton... ❤

@hummingbirdinSoCal 3 ай бұрын

Amazing content and information! Love all your videos! Such great information in a very easy to understand way. I'm a critical care nurse that worked night shift for years and it was horrible on my sleep cycle. Thankfully, I'm on day shift now. Again, thank you for all the amazing content!

@agnelomascarenhas8990 3 ай бұрын

Thank you! The topic of sleep is important in our modern industrial and internet era.

@damedesuka77 3 ай бұрын

Excellent timing! I'm watching this lying on my bed, about to go to sleep.

@rajatchopra1411 3 ай бұрын

Learned a lot of information in a condensed form here. Also please make some more videos on muscle growth, recovery and related topics as it may be misunderstood among some folks ❤ Thanks

@michaelferriss4594 3 ай бұрын

Rotational shift work, killing us!

@jackjarvey1131 3 ай бұрын

I’ve been waiting for someone to do a video like this for a long time!

@dannyannet154 3 ай бұрын

I really needed this! Thank you!

@theanatomylab 3 ай бұрын

You're so welcome! Thanks for watching!

@jeminiloco2080 3 ай бұрын

This video made me realize that I need to sleep well to get those gains 💪 Thank You Human Institute Of Anatomy

@serenity9984 3 ай бұрын

Love this topic. Please more on sleep and stimulating growth.

@dovydas4483 Ай бұрын

Why spinoza on profile?

@toseltreps1101 3 ай бұрын

You're doing great work❤

@TenebresLikesToObserve 3 ай бұрын

Thank God, you saved me just in time. I nearly fell into this hole of no return. Thank you, thank you with all my heart!

@conair7855 3 ай бұрын

Thanks man amazing content 😎

@theanatomylab 3 ай бұрын

Glad you enjoy it!

@waltersstreet 3 ай бұрын

Always fascinating

@akanshatoppo805 3 ай бұрын

Thankyou soo much for this information.i will stick to my regular sleep cycle time

@theanatomylab 3 ай бұрын

Thank you for watching!

@P.A.N.D.O.R.A.A 3 ай бұрын

Good night everbadehh

@theanatomylab 3 ай бұрын

👍🏻

@Wheneverythingelseis 2 ай бұрын

Thanks!

@k.prasannavenkateshkasturi2158 3 ай бұрын

THANKS BROTHER AND LOVE

@theanatomylab 3 ай бұрын

Thank you for watching!

@ardenpowers7730 4 күн бұрын

Fantastic !! Thanks for the explaination . . . .very helpful, as I train very hard and consistently from year to year in the gym.

@alionicle 3 ай бұрын

Information like this just reassures how important it is to keep a schedule of priorities (sleep, excercise, food) and sleep has been mostly off our radars I really recommend Matthew Walker's book "Why we sleep" to explore everything there is to know about sleep: what it does, how it affects us, how much should we have, and what happens when we're deprived of it.

@DianaM-sr3yh 3 ай бұрын

Muy buena informacion jonathan 😊👍

@theanatomylab 3 ай бұрын

Thank you!

@qendresashillova 3 ай бұрын

@@theanatomylabde nada.

@DianaM-sr3yh 3 ай бұрын

@@theanatomylab❤

@veronica7751 3 ай бұрын

Video was great thanks

@jcbanbury Ай бұрын

❤

@avayu2289 3 ай бұрын

I love your channel. Thank you! More Please!

@jcbanbury Ай бұрын

❤

@l4956 3 ай бұрын

So informative. I struggle with sleep and still recovering from a knee surgery years ago

@theanatomylab 3 ай бұрын

Thank you! Wishing you an improved recovery!

@nafeesadamier7592 3 ай бұрын

Thank you so much ❤

@the237EDj 3 ай бұрын

🎉 The knowledge🎉🎉

@theanatomylab 3 ай бұрын

Thanks for watching!

@MiriamdeLezo677 3 ай бұрын

I love to sleep,I sleep between 8 to 10 he's daily. It feels great ❤️

@jasonkok1372 3 ай бұрын

Thank you 👍👍👍👍👍

@amirabbassheykh5859 3 ай бұрын

This video is great Thanks 🙏 ❤

@michelletraylor 3 ай бұрын

I’m so glad this popped up on my feed! I have Narcolepsy and am always trying to educate myself more. Narcolepsy is hard to explain, let alone understand, but this helped me see it in a different context, thank you!

@nickfrost9771 3 ай бұрын

Three types of narcolepsy Cataplexy Halucinogenic EDS I know and understand them all. You just need to adapt your life for your condition.

@Vmaxfodder 3 ай бұрын

Essential info Doc.

@hereigoagain12 3 ай бұрын

I'm your fan

@theanatomylab 3 ай бұрын

Thanks!

@FallenAnvilForge 3 ай бұрын

Is it sad or funny that I'm watching this at 4AM because I "CAN'T SLEEP" 😂😭

@spaghettimaster7859 2 ай бұрын

Haha same, its 2am and I got work at 8. Trying to figure out how much damage im doing 😂

@suhail7265 3 ай бұрын

I highly suggest the book The Circadian Code 🖤 , which tells us about the internal body clock (melatonin)which control every actions in our body . And help us improve sleep quality, disease resistance,body development,memory

@BodyMusicification 3 ай бұрын

This video is very timely for me, as I recently started tracking my sleep times in order to document my experience with Non-24 Hour Sleep/Wake Phase Disorder (or Non24/N24) towards a diagnosis. I can already see my sleep/wake times shift around an hour a day, so my circadian rhythm is ~25 hours. I also suspect sleep apnea, which my mother is diagnosed with as well. Maybe I can actually use the 50% off for the at-home test. Thanks! I've gotta get my insurance in order and get referrals to a sleep specialist first, though.

@mcnamarapogla 3 ай бұрын

Its past 4am here and im watching a video on the importance of sleep 🥲

@caboom1683 2 ай бұрын

Thank you guruji

@julybliss4440 3 ай бұрын

Being in physically demanding career (trades work as carpenter) i experience alot of sleeps importance. Still so much that one could learn and benefit from by leanring better sleep habits.

@artanjali 3 ай бұрын

My English is not good but if you understand with the picture then everything is clear. Thank you 🙏😊

@fungisrock8955 3 ай бұрын

Watching this to make myself feel better that it's physically impossible to take a nap within 4 miles of my family....I'm tired....

@gexrge-ps5 3 ай бұрын

Thank youuu

@gerardopc1 3 ай бұрын

Justo ahora que he tenido insomnio estos días 😢

@orinthiamartin1189 3 ай бұрын

Duude!! From watching your guys' videos i have learned so much about how to be healthier. Apparently my brain fog hasn't been a effect of one thing, it's my diet, sleep, and hydration. Thanks.

@gowithbazza 3 ай бұрын

Great video how about something on cushing's syndrome and the different ways of finding out you've got it etc

@kgm5683 3 ай бұрын

Wonderful... Now I understand what that circadian rhythm idea is about... I mean, obviously, the body cannot know when the sun is up, but it can require consistency.

@karirad9396 3 ай бұрын

Watching it insted of sleeping is big brain

@Persistence_run_444 3 ай бұрын

Lol. Did the Goggins challenge this weekend. Amazing.

@mritzs5142 3 ай бұрын

I suffer from insomnia... decades I’m not going to watch this before “trying” to sleep, which is one way not to sleep, so as much as I’m interested I will set this to “watch later” see you soon !

@HisNameIsRobertPaulson01 3 ай бұрын

I did a sleep study at a sleep center and got hooked up with all the wires and sensors, but I fell asleep quickly. I was at the point that I was falling asleep throughout the day i.e. driving, sitting at stop lights, waiting in line at the store, at my office working and various other places. I would fall asleep before I got under my blankets. I was becoming quite concerned. The sleep study showed I was suffering from Central Sleep Apnea and was averaging 48 apneas per hour. I now have a CPAP and I sleep so much better.

@robertavanselow9172 3 ай бұрын

Might also want to check for B-12 deficiency.

@nickfrost9771 3 ай бұрын

@user-ku8it1th5r 3 ай бұрын

Need more of circadian rythm talk. Thanks.

@brimarie1632 3 ай бұрын

I just think the arbor vitae is so beautiful

@beckytaylor6885 3 ай бұрын

I had a terrible bout of insomnia in my 20s and ever since have been very strict and protective about my sleep schedule. Generally that's a good thing...but can be annoying to others when on vacation trips and flexibility is needed.

@zerin. 3 ай бұрын

❤ Thank u

@theanatomylab 3 ай бұрын

You're welcome! Thanks for watching!

@Sprinklgrl 3 ай бұрын

I have been the hugest fan of this channel for years and I’m finally taking A&P and… idk if it’s just my school… I’ve always been a good student. But even with studying i am struggling to get above an F on the tests where I have to identify things on models. Somehow I still have a B average but that’s bad for me. Its just funny to me i got excited yall made a new video and watch it for fun but my actual class is nearly impossible

@SoHwan 3 ай бұрын

Very informative, thank you. I do have a question though. Does taking melatonin help increase the natural release of HGH, following a regular sleep schedule?

@Matrex794 Ай бұрын

Summary of the video is “sleep every day at the same time so the growth Hermon spikes will take place”, in other words, consistency in sleep at the same time!!! Good luck everyone

@SparkyOne549 3 ай бұрын

Last year, I was having trouble getting to sleep and staying asleep, would wake up after 2-four or 5 hours, causing me to sleep at weird times every day. After a week or two of this, I developed a pain in my upper chest and down just past my breast whenever I moved, if I stayed still, it didn’t hurt. By day 5 of this getting worse, I went to the ER, did the basic ER testing and ct scan, and they diagnosed me with inflamed lymph nodes. Inflamed lymph nodes was a common occurrence after that. Both the blood test and ct scan showed an enlarged thyroid. Many months later I was diagnosed with Graves’ disease, which explained my not sleeping well. After being on the anti thyroid meds for 6 weeks, I started sleeping more than 8hours, 8-12hours, and no more inflamed lymph nodes! I have osteoporosis from the graves disease and my endocrinologist wants me to do a pituitary blood test.

@nickfrost9771 3 ай бұрын

@ag135i 3 ай бұрын

Jonathan seems sleep deprived in this video on sleep that's why he is looking sleepy.

@davidhomen4528 3 ай бұрын

I worked nights for 20 years. Then I was on a roller-coaster schedule for 20 more. Working 11am to 8pm then coming back the next morning to work a 6am to 3pm. After being retired for 5 years my body still has a hard time with any regularity.

@jakemartin2677 3 ай бұрын

Ah yes! Exactly what I need to watch at 1am!!!

@theanatomylab 3 ай бұрын

😂

@jerlinej3516 3 ай бұрын

10:01 we shouldn’t eat 2-3 hours before bed but I find that a hearty meal helps me go to sleep and stay asleep.

@TheOnlyViry 3 ай бұрын

I am watching this at 3 am 😭

@micahbarbee8636 3 ай бұрын

Do a video on the pineal gland please. ☺️🙏

@rdmckeever7645 3 ай бұрын

Cool. More info on sleep & HGH, please...

@emmanuelkolawole889 3 ай бұрын

More knowledge

@theanatomylab 3 ай бұрын

👍🏻

@jesuselprro9610 3 ай бұрын

Hey! love the video, but what happened to Justin? I haven't seen him on recent videos, and I hope he is OK.

@sachinmishra6117 21 күн бұрын

Those legends who seeing this type of video's at late night!!😂🌃

@beverlyromeo6199 3 ай бұрын

What about a 65-year-old woman? That is on water pills and has to get up every 2 to 3 hours to go to the bathroom. I'm exhausted every single day

@hazelgrunts 3 ай бұрын

I’ve been having sleep issues, not with falling or staying asleep but rather the quality of sleep. I can sleep 9-12 hours and still be exhausted all day. I’ve tried different things like a blue light filter on my glasses, melatonin pills, natural remedies, different routines, nothing helps. I’m getting a sleep test because I have no idea what else to do. Maybe I have sleep apnea, it runs in the family, although I don’t fit the stereotypical signs. It’s so frustrating

@bennybenny7382 Ай бұрын

What else have you tried, please tell me everything that you do.

@2Cenery 2 ай бұрын

I should be sleeping but I’m up watching this video. Oh the power of the Institute of Anatomy!

@fallenrealm49 13 күн бұрын

I'm watching this this in bed after missing school because I stayed up late

@animelove9700 3 ай бұрын

Ok! Goodnight.

@abdcea2155 3 ай бұрын

Watching this at 2 am😃👍

@theanatomylab 3 ай бұрын

😂

@dannyrobbo 2 ай бұрын

Working 3 shift rotation with early morning, late nights and working over night would really screw with the circadian rhythm and be why I’m tired all the time then I guess???

@zar6842 2 ай бұрын

As a person who started working nightshift since he was 18, how i managed my sleep and adapt to the new sleep cycle is not easy but definitely possible. I sleep 6am until 1pm but on average i get 5-6 hrs of sleep straight daily. Tho im not sure what wou be the long term effects but so far i haven't had any major health issues. I dont smoke or drink and i am physically active as i play sports. Though i would still not recommend this lifestyle to anybody but i would say I've had over all a better work life balance because of night shifts. But still, if i had a better opportunity working regular hours i would chose to do so.

@vegeta420z6 3 ай бұрын

7:12 the "1st large spike in growth hormone was Doo Doo." 😂🤣😂🤣😂🤣

@jonjackson6105 2 ай бұрын

I just realized I watched this whole video and didn’t listen to one syllable. It’s a good topic that I should be interested in.

@andrewmalik3737 2 ай бұрын

Can you discuss Sleep Apnea, please?

@maccurtis730 3 ай бұрын

So will you make a Sleep Apnea video?

@iscantdar 10 күн бұрын

12:35am, im going to sleep now after watching this video 😊

@l4956 3 ай бұрын

Is this sponsor specific to the us. I live in australia

@theanatomylab 3 ай бұрын

You're welcome! Thanks for watching!

@Liamblox1223 3 ай бұрын

You are my teacher for the human body my school dont even talk about the human body we just learn them once a year.

@theanatomylab 3 ай бұрын

Well we are glad we can help with the learning!

@takatoekoe 3 ай бұрын

I'm so proud of myself to have a strict bed time from 11pm to 6 am

@tylerheard3982 3 күн бұрын

just over here crying as a shift worker. Apparently my job is killing my gains 😭

@henrycook6376 3 ай бұрын

I'm 53 yo male and sleep around 7 hours a night during the workweek, plus a daily nap at lunch for 20-30 minutes. Without it I couldn't run the 20-25 miles a week I am used to, along with 2 weightlifting sessions. On the weekends I get more sleep! Yeaaaa!