REGULAR TO-SLEEP TIMING IS KEY • - Getting sufficient amount of quality sleep per night is critical to mental health, physical health, and performance. People vary in their total sleep needs. Some people only need 6 hours. Other people need 7 or 8 and there are of course people out there who do just fine on 4 hours or that need 9-10 hours but in general 6-8hrs is right. (The exception is babies, kids and teens and those battling illness or injury who need a lot more sleep!). - However, an often overlooked feature of sleep, is the regular timing of sleep. Growth hormone release that normally peaks in the first 90 minutes of sleep *will not occur* if you go to sleep 2hrs late. Missing that peak every once in a while is fine but we should all strive to get regular sleep times and that means to-bed times and when we wake up. Growth hormone is involved in tissue repair and that includes brain tissue, as well as being crucial for metabolism and recovery from injury and exercise, and it’s related to longevity too. - The great news is if you go to bed earlier than usual that’s not a problem. Thus, going to sleep at more or less the same time each night is perhaps even more important than when we wake up. But do try and get enough sleep. - I discuss the research sources for all this in an expert guest episode coming up soon, but this felt too important not share now. Don’t obsess but do try to get to bed at the same -ish time each night. - Note: The normal peak in growth hormone can also be enhanced by not consuming calories in the two hours before sleep. However, if you’re too hungry to fall asleep, that’s not good either. - Please put your questions in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford @nihgov @nimhgov @nih_nccih @societyforneuroscience @cellpress - #neuroscience #science #ciencia #neurociencia #neuroplasticity #sleep #growthhormone #phase1 #deepsleep #rem #alarm #wakeup #night #recover