massive HGH increase through sleep - mega sleep quality guide (up to 10x increase) ⬆️📚

[ascensionneeeded]

ultimate sleep guide for potent HGH increase



sleep is the most anabolic state your body can be in and is insanely important for hormonal output, especially HGH. HGH secretion follows a pulsatile rhythm, with the biggest surge occurring 60–90 minutes after sleep during slow-wave sleep (SWS). To maximize HGH you must optimize sleep through circadian rhythm, nutrition, and your environment.


1.) morning and evening protocol for circadian rythm

HGH is maximized when your circadian rhythm is aligned with the natural light-dark cycle.


morning protocol:

• sunlight within 30 min of waking (10–30 min exposure) → suppresses morning melatonin, increases daytime cortisol (which helps regulate HGH at night)

• light physical movement after waking signals wakefulness and helps with your circadian rythm. avoid intense movements as that can raise your already high cortisol in the morning.

• [less important] staying out of your bedroom after waking can help to reinforce the idea that your bedroom is for sleep and sleep only, helping to improve sleep quality. additionally letting sound into your ears after waking is good for helping you wake up (for example, your favourite music) <—- should not be sad though.

evening protocol:

• dim lights at sunset - reducing artificial light prevents melatonin suppression.

• no blue light 1–2 hours before bed - pretty self explanatory. blue light is stimulating

• no intense workouts within 3 hours of bedtime - cortisol from late workouts can delay deep sleep

• relaxation techniques (breathing, reading, meditation) - lowers sympathetic activity, allowing HGH release.

• warm shower before bed - can reduce cortisol and force your body to start it’s natural cooling process (after you get out) which occurs as you fall asleep. your body naturally becomes cooler as you fall asleep. as it’s well known that a lower body temperature is best for sleep.

2.) Maximising deep sleep + sleep quality for HGH


HGH is released in pulses, with the largest surge occurring during the first deep sleep cycle (90 minutes into sleep). the goal is to increase total slow-wave sleep duration and quality.

• sleep in a completely dark room - even tiny light exposure suppresses melatonin & HGH. use blackout curtains if you have to. you should be sleeping in the pitch black.

• cool room temperature (16-19*C / 60-67F) - lower body temperature is required for deep sleep (as mentioned earlier).

• avoid alcohol & caffeine - alcohol disrupts deep sleep cycles and caffeine blocks adenosine. caffeine should not be consumed after noon. alcohol should never be consumed tbh.

• sleep at the same time every night - regular sleep timing reinforces circadian alignment.

• deep breathing specifically(4-7-8 or box breathing before sleep) → activates the parasympathetic nervous system, promoting deep sleep.

• block out all sound - your body should have the least stimulus possible, this means you should block out ALL sound.

• sleep with minimal clothes and in a sensible position - sleeping in just underwear or even naked can help you sleep better and prevent you from overheating or any clothes becoming uncomfortable. ideally, sleep on your back or side with ONE pillow. never sleep with 2 pillows or on your stomach.

3.) nutrition protocol for maximum HGH



for overall sleep quality eating close to bed time is not optimal. however, if only looking at increasing HGH a pre-bed protocol can help you achieve a greater increase in HGH.

foods:

• protein before bed (especially casein) - casein is slow digesting and does not result in such a big spike in insulin. consuming foods high in protein is great but foods high in casein specifically may result in a better outcome. for example - cottage cheese. but like i said, foods such as beef and eggs are also very good before bed for HGH.

• fats (especially eggs) are great as they indirectly support HGH as cholesterol is the precursor to all steroid hormones. but fat before bed is good. and as it says below, fat and protein before bed is best.

• no carbs (minimise insulin before bed) - insulin blunts hgh secretion, so avoid high-carb meals 3 hours before bed.

supplements:

• magnesium glyconate / l-threonate (200-400 mg) - enhances sleep quality.

• glycine (3-5g) - increases deep sleep duration & HGH secretion.

• l-theanine(200 mg) - reduces stress, enhances REM + deep sleep.

• ashwaganda (300-600 mg, KSM-66) - lowers cortisol (which suppresses HGH).

• GABA (500 mg - 1g, optional) - increases relaxation & deep sleep.

4.) sleep tracking for optimal HGH

• Total Sleep Time (9 hours optimal)

^ one sleep cycle is 1.5 hours so 9 hours is a good amount of sleep and means you can complete 6 full cycles.

• deep sleep time (SWS > 90 minutes per night)

• sleep latency (falling asleep within 10–15 min is ideal)

• heart rate variability (HRV) - higher HRV = better recovery + HGH production

5.) Summary

• sunlight after waking
• light movement after waking
• get out the bedroom
• get outside
• hydrate after waking (not mentioned)
• dim lights before bed
• avoid working out before bed
• try to relax before sleep, reading
• get off screens before bed
• sleep in the cold
• warm shower before bed
• sleep in the pitch black
• sleep for 9 hours
• same sleep and wake time each day
• listed supplements before her (optional)
• no carbs right before bed
• don’t drink loads of water before bed
• deep breathing before bed
• sleep in very quiet conditions

 

[The Homelander]

Yes saar not cope u will grow 6’4 saar even though u are 5’2 25 years old

 

[ascensionneeeded]

Yes saar not cope u will grow 6’4 saar even though u are 5’2 25 years old

all they need to do is just hang from a pullup bar for 10 mins a day and watch stretches to get taller on youtube