How Sleep Powers Muscle Growth

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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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Опубликовано:

27 май 2024

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Комментарии : 476

@theanatomylab 3 месяца назад

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 месяца назад

Aprendiendo❤

@aneesdancer 3 месяца назад

Do next video about effects of sitting all day.

@nickfrost9771 3 месяца назад

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 месяца назад

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

@_Gwuapo 3 месяца назад

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 месяца назад

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

@melodyszadkowski5256 3 месяца назад

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 месяца назад

@@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 месяца назад

@@_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 месяца назад

@cherryhazard8002 3 месяца назад

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

@auntbee2167 3 месяца назад

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

@theanatomylab 3 месяца назад

😂

@JohnnyYounitas 3 месяца назад

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

@thefifthstage369 3 месяца назад

Me 😢

@russianaloha4576 3 месяца назад

I'd be lucky to get 3 hours 😩

@kyle251. 3 месяца назад

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

@theanatomylab 3 месяца назад

😬

@russianaloha4576 3 месяца назад

I have bad insomnia too. Sucks 😩

@Mr.JimPickens 3 месяца назад

Lol same here

@briangriffin69 3 месяца назад

Same bro, same 💀

@nickfrost9771 3 месяца назад

@alphabeta8403 3 месяца назад

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 месяца назад

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

@VarunSarathy 3 месяца назад

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

@Rtr.AmanJha 3 месяца назад

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

@kiyembaahmed244 3 месяца назад

😂

@talion7268 3 месяца назад

That's wassup

@endrankluvsda4loko172 3 месяца назад

So big. So strong.

@theanatomylab 3 месяца назад

😅😅😅

@jangabrielreyes4754 2 месяца назад

Bruh 🤣🤣🤣🤣🤣

@Goyo-lt9gj 2 месяца назад

me watching this at 1 am

@Naveen-rm7fx 3 месяца назад

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 😇

@Gus_gus_8812 3 месяца назад

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

@tashamclean 2 месяца назад

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

@gen8319 Месяц назад

🤣🤣🤣

@annemudrunner5879 Месяц назад

1:24am😅😅😅

@aalamtamboli747 3 месяца назад

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 месяца назад

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

@chandanpandya1642 3 месяца назад

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.

@slomo1716 3 месяца назад

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.

@anand6282 3 месяца назад

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 💪🏻

@damedesuka77 3 месяца назад

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

@hummingbirdinSoCal 3 месяца назад

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 месяца назад

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

@Safferz 3 месяца назад

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. 😂

@jackjarvey1131 3 месяца назад

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

@rajatchopra1411 3 месяца назад

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 месяца назад

Rotational shift work, killing us!

@mightypen11 2 месяца назад

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

@jeminiloco2080 3 месяца назад

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

@toseltreps1101 2 месяца назад

You're doing great work❤

@TenebresLikesToObserve 3 месяца назад

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!

@serenity9984 3 месяца назад

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

@dovydas4483 Месяц назад

Why spinoza on profile?

@alionicle 3 месяца назад

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.

@dannyannet154 3 месяца назад

I really needed this! Thank you!

@theanatomylab 3 месяца назад

You're so welcome! Thanks for watching!

@ardenpowers7730 2 дня назад

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

@waltersstreet 3 месяца назад

Always fascinating

@P.A.N.D.O.R.A.A 3 месяца назад

Good night everbadehh

@theanatomylab 3 месяца назад

👍🏻

@akanshatoppo805 3 месяца назад

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

@theanatomylab 3 месяца назад

Thank you for watching!

@l4956 3 месяца назад

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

@theanatomylab 3 месяца назад

Thank you! Wishing you an improved recovery!

@k.prasannavenkateshkasturi2158 3 месяца назад

THANKS BROTHER AND LOVE

@theanatomylab 3 месяца назад

Thank you for watching!

@avayu2289 2 месяца назад

I love your channel. Thank you! More Please!

@jcbanbury Месяц назад

❤

@Wheneverythingelseis Месяц назад

Thanks!

@michelletraylor 3 месяца назад

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 месяца назад

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

@conair7855 3 месяца назад

Thanks man amazing content 😎

@theanatomylab 3 месяца назад

Glad you enjoy it!

@veronica7751 3 месяца назад

Video was great thanks

@jcbanbury Месяц назад

❤

@MiriamdeLezo677 3 месяца назад

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

@nafeesadamier7592 3 месяца назад

Thank you so much ❤

@mcnamarapogla 3 месяца назад

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

@DianaM-sr3yh 3 месяца назад

Muy buena informacion jonathan 😊👍

@theanatomylab 3 месяца назад

Thank you!

@qendresashillova 3 месяца назад

@@theanatomylabde nada.

@DianaM-sr3yh 3 месяца назад

@@theanatomylab❤

@amirabbassheykh5859 3 месяца назад

This video is great Thanks 🙏 ❤

@hereigoagain12 3 месяца назад

I'm your fan

@theanatomylab 3 месяца назад

Thanks!

@jasonkok1372 3 месяца назад

Thank you 👍👍👍👍👍

@the237EDj 3 месяца назад

🎉 The knowledge🎉🎉

@theanatomylab 3 месяца назад

Thanks for watching!

@suhail7265 3 месяца назад

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

@orinthiamartin1189 3 месяца назад

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.

@fungisrock8955 3 месяца назад

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....

@artanjali 3 месяца назад

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

@Persistence_run_444 3 месяца назад

Lol. Did the Goggins challenge this weekend. Amazing.

@Vmaxfodder 3 месяца назад

Essential info Doc.

@julybliss4440 3 месяца назад

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.

@gowithbazza 3 месяца назад

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

@BodyMusicification 3 месяца назад

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.

@Matrex794 Месяц назад

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

@mritzs5142 2 месяца назад

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 !

@kgm5683 3 месяца назад

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 месяца назад

Watching it insted of sleeping is big brain

@caboom1683 2 месяца назад

Thank you guruji

@gerardopc1 3 месяца назад

Justo ahora que he tenido insomnio estos días 😢

@micahbarbee8636 3 месяца назад

Do a video on the pineal gland please. ☺️🙏

@Sprinklgrl 3 месяца назад

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

@beckytaylor6885 3 месяца назад

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.

@brimarie1632 3 месяца назад

I just think the arbor vitae is so beautiful

@davidhomen4528 3 месяца назад

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.

@HisNameIsRobertPaulson01 3 месяца назад

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 месяца назад

Might also want to check for B-12 deficiency.

@nickfrost9771 3 месяца назад

@gexrge-ps5 3 месяца назад

Thank youuu

@2Cenery 2 месяца назад

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

@user-ku8it1th5r 2 месяца назад

Need more of circadian rythm talk. Thanks.

@rdmckeever7645 3 месяца назад

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

@SparkyOne549 3 месяца назад

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 месяца назад

@jerlinej3516 2 месяца назад

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.

@dannyrobbo 2 месяца назад

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???

@hazelgrunts 3 месяца назад

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 Месяц назад

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

@jakemartin2677 3 месяца назад

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

@theanatomylab 3 месяца назад

😂

@SoHwan 3 месяца назад

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?

@jonjackson6105 2 месяца назад

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.

@zar6842 2 месяца назад

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.

@jesuselprro9610 3 месяца назад

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

@zerin. 3 месяца назад

❤ Thank u

@theanatomylab 3 месяца назад

You're welcome! Thanks for watching!

@FallenAnvilForge 3 месяца назад

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

@spaghettimaster7859 2 месяца назад

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

@maccurtis730 3 месяца назад

So will you make a Sleep Apnea video?

@andrewmalik3737 2 месяца назад

Can you discuss Sleep Apnea, please?

@blindeagle6842 2 месяца назад

I never feel sleepy watching other people's work on YT. I start to doze over the thought my on work.

@fukhungyudarman3958 2 месяца назад

Can we get explanations about sleep positions next?

@henrycook6376 3 месяца назад

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!

@takatoekoe 3 месяца назад

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

@Liamblox1223 3 месяца назад

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 месяца назад

Well we are glad we can help with the learning!

@GGGryphonZ 3 месяца назад

After 8 years in the Marine Corps, getting proper sleep was almost never a thing. So happy to be out now and can work a normal job so I can schedule my sleep properly.

@zeranderman4170 Месяц назад

Observation: The graph at 8:45 shows exactly the opposite than the stated in the video. It shows that even though there wont be a spike at a specific moment during sleep deprivation, the total released amount during the day will be about the same as if the spike had occurred (as there will be several middle size spikes). Moreover, study from which the graph comes from, actually states that sleep duration has no correlation to growth reduction in children for the reasons already stated.

@kellysvetkoff 3 месяца назад

I have both sleep apnea, insomnia 1. because I went through menopause at the age of 16, 2. I am doing my fitness routine every day, yet I still suffer from both of them. I hate it so much that I am just fed up trying to figure out what to do about it, no matter if I have a schedule or not. I sometimes drink calming tea, but I hate the taste. I eat the right foods and drink water throughout the day. I even try to have a positive outlook on life, but crap gets in the way sometimes. My brain race's so much I can't sleep long enough during the night. So if I get up during the night to use the bathroom, I am wide awake doing word search puzzles or listening to soft music. I am running out of options, but I don't know what else to do. I told a sleep specialist about it, and he didn't do too much for me. I sleep with my sleep machine every night, which is set on the right settings. I'm fed up with it. I can't focus most of the time. I don't have the patience for most things anymore. I try to make myself very tired so I can sleep during the night. I am so frustrated. I hate the fact that I can't sleep at night.😞🤔

@mgbrio5439 2 месяца назад

There's few feelings as great as the feeling one gets in the morning after waking up from a good night's sleep.

@GX-105D 2 месяца назад

i was the first patient that took growth hormone replacement therapay, had to take them due to my broken pituitary gland i was born with, i started it at age 2, stopped at age 15, i'm age 40 now, i now have trouble sleeping due to my disability, seem to be a causing a heart issue in theory that might be causing my sleep issues, also causes memory issues, learning issues, low tet, anxiety, and low thyroid, knowing what wasn't known back trhen, i should've kept taking it until the age 25

@iscantdar 8 дней назад

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

@glgl1472 3 месяца назад

As a person who has now lived into my sixth decade I can tell you that sleep consistency is very important you have to know your own circadian rhythm I always considered myself a night person now that I'm retired I can go to bed at any time and I usually don't go to bed until 3:00 in the morning that's not my circadian rhythm.. that's not my rhythm.. my rhythm is 12:30 a.m. to 8:30 a.m. and if I deviate much from that for very long it's all f***** up so consistency is very important

@nelcalb 3 месяца назад

Would you please do one about effects of sauna in the body? Thanks

@hawg427 3 месяца назад

I was diagnosed with sleep apnea, nobody got good sleep at my Dire station. LOL Until I got my C-Pap machine when I was around 38, now I'm 65 and always put my machine on if I'm horizontal ;-) I had a MAJOR change when I first got one when first diagnosed but now being older, same body wt. but it isn't a night and day change like it was when younger. I usually take a 1 hour nap every afternoon. I guess I need to skip my protein drink at night.