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

🎯 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

Loved the way she converses it's refined

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

Her smile is awesome . She is still young !

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

thank andrew, always love you

I really LIKE your questions Andrew. Amazing info.

what an amazing content

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.

thanks for the informatiion

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

I'm 41, and I went from 5'1" to 5'3.5" to 5'5" this year by doing stretching using Shiydf and making sure I sleep more than 7 hours a day. I hope it continues.

Me watching this at 2AM 😂❤

She looks so healthy and friendly.

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?

Thank you!

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.

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.

So my newborn waking me up soon after I fall asleep is ruining my gains. Hopefully, I can get back to good sleep soon!

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

Would have been nice if you had provided a peer-reviewed reference for the big statement at 1:31

Thank you🙏

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

So Dr Huberman, does the increase in prolactin during a Sauna session offset the increase in growth hormone?

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.

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.

Yep, time to sleep bois😂💀, goodnight yt😭❤️

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?

Is having lucid dreams good or does it have a better affect on you if you do it

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

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?

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! 😊🌈

What if I would go to sleep earlier then that first phase of sleep when most growth hormones get released?

RIP nightshift worker!

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?

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

Okay how to know what's is ur first phase of sleep?

More of this.

Ok I'll try this 😂 when i go to hostel because rn i can't since I'm at home

Thank you for making me so wonderfully complex ! You're workmanship is marvelous, how well I know it. New living translation Psalm 139:14

How do you know your circadian rhythm? I assume it’s subjective.

Wish i knew this during my growing stage i am just 5 feet at 23 years

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. ♥️

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?

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.

Me who is watching at 12 am😢

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.

In that time period good night guyss

So my long afternoon naps are increasing my gains.

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 go to bed late since 13 does it matter. I get 8 hours quality sleep all the time.

what about the time change +1 and - 1 in spring and autumn

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 ?

So the body knows whats the best time to sleep? What time is that

Me sitting here 11:30 pm watching this video when I should be sleeping since 10 pm

So what about sleeping earlyer ?

So I'm 18 I'm 5'4 65kg. Is it too late for me to grow tall since HGH is important for that?

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

What about going to sleep earlier than normal? Is there a difference in GH

Any links to any studies on this ?

grow, grow, grow...

watching this at 1am and i gotta wake up at 6;45am

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?

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.

So that means sleeping and getting more deep hour sleep can still lead to growth in height

So when should i go to sleep? I mean when will i get this hgh bolus?

When I try to sleep early I wake up at the most random time.

Me watching this at 3 AM

Wondering if sleeping too early fu*ks or nah

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 ?

Does it matter what time I sleep. As long as I get 8 hours sleep I can boost it?

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

I sleep a lot like 8 to 9 hours but my height is still short (5.65) only 😢😢 so what are solutions for it

Video was uploaded 3 months

I’ve probably missed like 2 inches not knowing this

i'm 22 can i still grow taller (i'm 6'2)

the irony of me watching this at 11

💯

So, drink your alcohol in the morning. Got it!

So we grow in d hours of 11 to 1 Anything past that we won't

Me watching this as a shiftworker😢

Messi should watch this

I work in shifts (1st week 6am-2pm next week 10pm-6am) should I quit my job???

Growth Hormone, what an interesting biological design. ☀️ 🌙 ⏰ 🧬🧠 🛌 (Psalm 16:7; Ephesians 5:15-18; Psalm 139:13-17)

I hate seeing stuff like this and being an overnight worker that switches sleep schedules often

My Height is 5.0 When i Tall Grow

so, Daylight Savings time twice per year screws us all.

okkkkkkk

Dude, I've been going to sleep at 3 AM for like 15 years......i hate it here. 😂😂

1st

ALCOHOL AH MAN ! REALLY I DON'T KNOW WHY PEOPLE DRINK IT 😂😂😂

I am 18 bruh

Teenagers do not need 10 hours of sleep.

Equally 😒