In this era of rapid advancement in health technology, many people are paying more attention to their sleep health. With data from health watches (Smartwatches or Smart Rings) that help track sleep duration, quality, and even sleep scores (Sleep Score) that are clearly processed, we are beginning to question the role of Growth Hormone (GH) To restore the body while sleeping

But have you ever wondered… even though your watch says you've slept "a full hour" or has a good "sleep score," why do you wake up feeling exhausted and not as refreshed as you should? Does your skin look dull and lackluster? Or does your body recover from fatigue more slowly than you expected?

The answer may not lie solely in the “quantity” of sleep, but in its “quality,” especially during “Deep Sleep” (Deep Sleep or Slow-Wave Sleep) This is the golden time when your body will work hard forBody repair And it is a period that growth hormone Which is like “Anti-aging hormones” The power will be fully released.

What is growth hormone? And how is it important to our bodies?

Growth Hormone (GH) It is the main hormone produced and secreted fromPituitary gland It plays a crucial role in the functioning of the body from head to toe, not only during childhood but also throughout life. AsAnti-aging hormonesThat helps maintain youth and good health

The main functions of growth hormone that affect health and recovery include:

The connection between deep sleep and growth hormone

The secretion ofgrowth hormoneIn the body, GH does not occur all the time, but is released in a rhythm. The period when GH is released the most and is most effective is While you are in “deep sleep” Which usually happens during First half of sleep Each night's

The effects of not getting enough deep sleep

If you have trouble falling asleep, have difficulty getting into deep sleep, or have a short period of deep sleep, ejaculationgrowth hormone In the body, it will be significantly reduced, resulting in Unhealthy cycle As follows:

Signs that you may have a problem with growth hormone secretion from sleep

If you find yourself experiencing these symptoms despite trying to get enough sleep, or your health clock shows you've been asleep for several hours, it could be a sign that ejaculation is over.growth hormoneYours is having problems

• Physical signs
  • Skin is dull, dark, and not firm: Especially when compared to when you slept better.
  • Feeling tired, chronically fatigued: Waking up feeling unrefreshed and unenergized even after getting 7-9 hours of sleep
  • Slow recovery from exercise or illness: Feeling tired for longer than usual or taking longer to recover from an illness
  • Tends to accumulate fat more easily: Especially around the abdomen and waist, even though eating habits haven't changed much.
  • Decreased muscle mass: Feel that your muscle strength is reduced or that it is more difficult to build muscle.
• Emotional and mental signals
  • Feeling lethargic, mentally unstable: Thinking slowly, lacking concentration, or making decisions that are not as good as they used to be
  • Mood swings, irritability: Feel stressed or angry more easily than usual

If you check the information on your health watch and find that Shorter than normal periods of deep sleep Or have Sleep Score that does not correspond to feeling refreshed These are warning signs that it's time for you to prioritize quality.Deep sleepSeriously, to stimulate the work of growth hormone

Tips to promote growth hormone secretion with quality sleep

Ejaculation enhancementgrowth hormoneWhich isAnti-aging hormonesNaturally, it's not difficult if you make appropriate changes to your sleeping habits and lifestyle.

Nutrition for deep sleep and growth hormone

• Focus on protein for dinner: Eating enough protein at dinner, especially protein that contains certain amino acids, such as: Arginine andOrnithine Can help stimulate secretiongrowth hormonecan
• Avoid heavy or sugary meals before bed: Eating a large meal or a high-sugar meal before bed can make your digestive system work harder and cause your blood sugar levels to fluctuate, which can negatively impact your quality of life.Deep sleep
• Fortified with essential vitamins and minerals: Make sure you get the essential mineralsmagnesiumandzincSufficient because it plays an important role in controlling the quality ofDeep sleep  

Proper exercise

• Exercise regularly: Regular exercise, especially aerobic exercise HIIT (High-Intensity Interval Training) andWeight Training Can help stimulate secretiongrowth hormoneEffectively to helpBody repairAnd maintain theyouthful skin But you should exercise in the morning to afternoon and avoid strenuous exercise close to bedtime.

Invest in deep sleep for a youthful and healthy life from the inside out.

Ultimately, good health isn't just about eating healthy, exercising regularly, or using trendy gadgets to track your health. It's about prioritizing “Quality deep sleep” is The key That is often overlooked

Investing in qualityDeep sleep and promoting secretiongrowth hormoneWhich isAnti-aging hormonesProperly prepared, it is a worthwhile investment in your overall health as it helps your body to:Body repairand fully restore yourself, resulting in you having more energy, a stronger immune system and maintainingyouthful skinStay with us as long as possible

Are you ready to start taking a deep health approach to balance your hormones and improve your quality of life?

Phramongkutklao Hospital (3rd floor, Building A)

• Phone number: 092-9936922
• Line: @w9wellness
• Opening-closing hours: 08.00 – 17.00 hrs.

References

Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996 May;128(5 Pt 2):S32-7. doi: 10.1016/s0022-3476(96)70008-2. PMID: 8627466.

Olarescu NC, Gunawardane K, Hanson TK, et al. Normal Physiology of Growth Hormone in Normal Adults. [Updated 2025 Apr 18]. In: Feingold KR, Ahmed SF, Anawalt B, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279056/

Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999 Oct 23;354(9188):1435-9. doi: 10.1016/S0140-6736(99)01376-8. PMID: 10543671.

Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.

Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release and metabolism. Endocr Dev. 2010;17:11-21. doi: 10.1159/000262524. Epub 2009 Nov 24. PMID: 19955752; PMCID: PMC3065172.

Isidori A, Lo Monaco A, Cappa M. A study of growth hormone release in man after oral administration of amino acids. Curr Med Res Opin. 1981;7(7):475-81. doi: 10.1185/03007998109114287. PMID: 6790230.

Zajac A, Poprzecki S, Zebrowska A, Chalimoniuk M, Langfort J. Arginine and ornithine supplementation increases growth hormone and insulin-like growth factor-1 serum levels after heavy-resistance exercise in strength-trained athletes. J Strength Cond Res. 2010 Apr;24(4):1082-90. doi: 10.1519/JSC.0b013e3181d321ff. PMID: 20300016.

Wideman L, Weltman JY, Hartman ML, Veldhuis JD, Weltman A. Growth hormone release during acute and chronic aerobic and resistance exercise: recent findings. Sports Med. 2002;32(15):987-1004. doi: 10.2165/00007256-200232150-00003. PMID: 12457419.

Godfrey RJ, Madgwick Z, Whyte GP. The exercise-induced growth hormone response in athletes. Sports Med. 2003;33(8):599-613. doi: 10.2165/00007256-200333080-00005. PMID: 12797841.

Weltman A, Weltman JY, Schurrer R, Evans WS, Veldhuis JD, Rogol AD. Endurance training amplifies the pulsatile release of growth hormone: effects of training intensity. J Appl Physiol (1985). 1992 Jun;72(6):2188-96. doi: 10.1152/jappl.1992.72.6.2188. PMID: 1629072.

---

About the article author