The Optimized Gentleman

How Much HGH Is Released During Sleep?


Human Growth Hormone (or HGH) is an essential hormone, that plays a major role in our development as men. It’s responsible for cell reproduction, cell regeneration, and of course, all aspects of physical growth. But how much HGH is released during sleep anyway? That’s exactly what we’re going to shed light on in this guide – so stick around.

How Much HGH Does Your Body Release During Sleep?


Based on the findings of recent studies, the human body can release anywhere from 13 to 72 mμg/ml (millimicrograms per milliliter) of HGH – for a duration of 1.5-3.5 hours after the onset of sleep. Smaller peaks are also observed after 5-6 hours. These values typically fall within the 6-14 mμg/ml range.

As a side note, keep in mind that the normal growth hormone range for adult males is 0.4-10 ng/mL.

Does Sleep Always Release Human Growth Hormone?

The short answer is YES, sleeping is associated with some HGH peaks in adult males. The exact amount of HGH released during sleep greatly varies from one guy to another, though.

Factors like sleep quality and duration, age, and diet can all play a significant role here.

For example, uninterrupted sleep contributes to a much higher HGH production rate than interrupted sleep. And younger guys are capable of releasing more HGH, simply because they sleep more hours than older guys (on average).

Not to mention, sleep has an invaluable impact on the male hormone testosterone. Testosterone and HGH go hand in hand. We published a writeup on what happens to testosterone levels when you’re sleep deprived here.

Your diet can also determine the amounts of HGH your body releases during sleep. The more muscles and less fat you have, the higher the levels your body’s HGH contains.

It’s also worth noting that the number of sleep hours isn’t the only variable that affects HGH release during sleep; when you sleep matters too. The highest HGH pulses pop up around midnight – so going to bed before midnight is optimal. Small pulses also occur in the early morning.

At What Stage of Sleep Is HGH Released?

The majority of HGH is secreted right after falling asleep, specifically in stages III and IV of the first phase of Slow Wave Sleep (SWS). HGH peaks can also occur in later sleep stages, but in smaller quantities.

Do Naps Increase Growth Hormone?

It depends. In one study, it was found that evening naps are more likely to boost the levels of growth hormone in your body than morning and afternoon naps. So, if you want to maximize HGH production, try to schedule your naps in the evening.

Health Benefits of HGH in Men:

Growth hormone has countless benefits, being such a critical element to your health. Some benefits are the following:


Promotes Lean Muscle Mass Growth

Growth hormone has been linked to increased muscle mass and strength in adult males.

Accelerates Weight Loss

If you’re overweight or obese, getting better sleep can increase the amount of HGH in your body, which can help you lose weight faster, when combined with a healthy diet.

Improves Bone Health

HGH makes your bones stronger and healthier. It also reduces your risk of developing bone diseases in the long term.

Enhances Libido & Erectile Function

Higher levels of HGH can boost the production of sex hormones in your body, increasing your sex drive and improving your erectile function.

Growth hormone is also responsible for improving blood flow and overall healthy cardiovascular function. You can only maintain an erection when there’s adequate blood flow to your penis – and that’s exactly how good blood flow and sex are correlated.

Improves Your Sleep

As mentioned before, HGH is released during sleep. So naturally, being sleep-deprived will lower the amounts in your body. But once you pay attention to your sleep, and stick to a healthy sleep schedule, the increased levels will help you maintain good sleep in the long run.

Tips to Improve the Quality of Your Sleep & Promote HGH Release

Sleeping does wonders when it comes to HGH production in your body. And poor sleep will do the exact opposite. That’s why you need to maintain a healthy sleeping routine to increase your HGH levels. Here are a few things you can do:

Avoid Looking at Computer or Mobile Phone Screens Before Bedtime

A recurring theme at T.O.G., computer monitors and mobile phone displays emit blue light. This forces you to stay awake by reducing melatonin production – which makes falling asleep harder.

So, if you need to wake up for work at a specific time in the morning, you’ll get fewer sleep hours. This will consequently affect the amount of HGH released in your body.

Take a Quick Shower Right Before Bedtime

Showering before going to bed is a great way to help your body relax, making falling asleep much easier. Consider essential oils, aromatherapy, and/or lotions with relaxing herbal effects. This can get you into a relaxed state of mind quicker.

Intensely Move Your Body Every Day

Doing some high-intensity training, especially in the hours before bedtime, will make your muscles relax and help you fall asleep. It’s advised to do it prior to bed, just not right before.

Optimize Your Room’s Temperature

Sleeping in a room that’s too hot or cold will make you uncomfortable, and thus make it harder for you to start your sleep cycle. Experiment, and adjust your room’s temperature until it’s comfortable enough for sleep.

Avoid Drinking Caffeine (Or Even Alcohol) at Night

Caffeine keeps you awake and attentive for at least four hours after consuming it.

Its half life is long, which can make falling asleep quite challenging. It’s recommended you only drink caffeinated drinks before 2 p.m. to keep your sleep schedule on track.

Alcohol disrupts your natural circadian rhythm and melatonin production as well, which can be as bad as caffeine! Try to limit drinks in the evening, so you can nod off and produce more HGH.

What Else Encourages HGH Release in Men?

Having a nap or a good night’s sleep isn’t the only way you can boost your HGH levels naturally. Here are other ways to increase the secretion of human growth hormone:

Fat Loss

Fat loss, accompanied by intermittent fasting, can be a great way to stimulate HGH production in your body!

Minimize (Or Remove) High-Sugar Food Consumption

Sugar increases your insulin levels, which can lower HGH production. That’s why it’s recommended to limit (or even cut out!) sugar from your diet. In our T.O.G. Health Optimization Guide, we provide some strong alternatives and suggestions to high-sugar diets.

Eat Less Before Sleep

Eating right before going to bed will raise your insulin, and prevent your body from releasing normal HGH levels at night. Aim to finish all of your meals at least 2-3 hours before going to bed.

Exercise Daily

Your body releases growth hormone during aerobic and resistance workouts. The more intense your workout is, the better for hormone production.

Consider Taking HGH Supplements

HGH supplements should be your last resort to optimize your growth hormone levels. For example, if you work the night shift, it’s impossible for you to sleep at midnight.

However, don’t take any HGH supplements on your own, without consulting your doctor first. They’ll determine whether the supplement would be suitable for your health condition and assign you the correct dosage.

Final Thoughts On Sleep & HGH Release

That’s all for today! You should now have a better idea about the relation between sleep and growth hormone. And also, understand the importance of healthy HGH levels in males (and factors that affect its quantity).

To recap, getting around 7-9 hours of uninterrupted sleep every night, combined with exercise and a healthy diet, should keep your HGH levels in check.

Of course, taking a nap in the afternoon every now and then can also be beneficial. Experiment with optimizing your bedroom temperature, workout schedule and intensity, diet, and caffeine or alcohol intake.


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