What Is The Best Sleep/Growth Hormone Supplement?

7 June 2022

What Is The Best Sleep/Growth Hormone Supplement?

Sleep is an essential, yet often overlooked component of health and well-being, as it can help to enhance the function of our immune system, reduce the risk of obesity, diabetes and cardiovascular disease, enhance mood, mental wellbeing and fertility, and aid memory consolidation, brain recuperation, and learning.  Sleep is not just a time to rest, but also an active process of cleansing and repair.

Achieving the right quantity and quality of sleep is essential for optimising physical performance. While we sleep, our body recovers from the day’s exertions and adapts to the training it has been subjected to; such as increasing muscle mass and strength in response to a resistance training programme. Having sufficient sleep can also provide other performance benefits, such as improved speed, accuracy, and reaction time.

What Is The Best Sleep/Growth Hormone Supplement?

Sleep: The Key To Optimising Growth Hormone

One of the key functions of sleep is to stimulate the releases of growth hormone (GH) (somatotropin). This is a peptide hormone produced by the pea-sized pituitary gland located at the base of the brain. It acts on many tissues throughout the body, where it stimulates growth, cell reproduction and regeneration. It is responsible for the growth we experience as children and adolescents, and also provides many benefits throughout our life. It is particularly important for those engaged in exercise. This is because it promotes muscle growth and directly stimulates the mobilisation of fat and its use as an energy source while decreasing the rate of carbohydrate use. It also increases our levels of insulin-like growth factor-1 (IGF-1), a hormone similar to insulin which has a powerful anabolic effect, and plays a role in the regulation of body fluids. In short, GH boosts muscle growth, strength and exercise performance, while helping us to get leaner.

Once we enter middle age, the pituitary gland reduces its production of growth hormone, which is associated with a loss of muscle mass, reduced exercise capacity, and an increase in body fat. However, there are a number of things we can do to increase our levels of GH naturally. These include exercising at a high intensity, reducing sugar intake, avoiding the accumulation of excessive amounts of body fat, particularly on the abdomen, taking certain supplements, such as the amino acids arginine, orthinine and glycine, which have all been shown to increase growth hormone levels, and ensuring that we get sufficient sleep.

Achieving the right quantity and quality of sleep is essential for optimising growth hormone levels. In fact, it is estimated that as much as 75 percent of our growth hormone is released while we sleep. On the other hand, failure to get sufficient sleep can result in a decline in growth hormone secretion.

How Much Sleep Do We Need?

Although a small number of people can get by with only 3 hours of sleep per night, most adults need approximately 8 hours. Just as we need to eat more when we are training, we also need to sleep more. Consequently, if you’re engaged intense training, you may need 9 hours or more per night.

What Happens If We Don’t Get Enough Sleep?

Insufficient sleep can have a very detrimental effect on our ability to train and adapt to exercise. For example, a reduction in the quality and quantity of sleep can result in a decline in growth hormone secretion, which is associated with loss of muscle mass, reduced exercise capacity and an increase in body fat. It may also cause an autonomic nervous system imbalance, simulating symptoms of the overtraining syndrome, and interfere with functioning of the immune system, making us more susceptible to illness and inhibiting our ability to train, adapt and recover effectively.

Unfortunately, a third of the population suffers from poor sleep. Typically, this is due to lifestyle, work schedules, stress, lack of exercise, smoking, the use of media devices, and sleep disorders.

This is where Time 4 GH-REM can make a valuable contribution to your nutrition strategy. This potent combination of natural substances is designed to help increase levels of growth hormone either directly and/or by promotingthe quality and quantity of the sleep needed to optimise levels naturally. It does this by helping you to relax and achieve good quality, restful, uninterrupted sleep without the negative side effects associated with sleep medications.

Here at Time 4 Nutrition, we pride ourselves on employing the findings of latest cutting-edge research to produce the most effective and innovative products. In this article, we are going to highlight some of that research and explain how there’s a lot more to Time 4 GH-REM than the name suggests. 

What Is The Best Sleep/Growth Hormone Supplement?

How Will Time 4 GH-REM Benefit Me?

The key ingredients of Time 4 GH-REM have been shown scientifically to enhance sleep and the natural production and release of growth hormone in a number of ways. These include:

  • Increasing secretion of growth hormone (32,33,34,35, ,37,38,39,40,41,)
  • Increasing levels of insulin-like growth factor-1 (IGF-1) (43)
  • Decreasing time it takes to fall asleep (1,8,9,13,15, ,28,30)
  • Improving sleep quality (1,4, 8, 9, 14,24,27,31)
  • Increasing sleep satisfaction (22)
  • Increasing quantity of sleep (16,18,23,31)
  • Enhancing sleep efficiency (1,9,13,16,26)
  • Reducing feelings of daytime sleepiness and fatigue (1,3)
  • Reducing in core body temperature to help to initiate sleep (2)
  • Aiding relaxation (5,23)
  • Reducing anxiety (6,7,11,17,21,23, 27)
  • Reducing stress (11,12,17,24,29)
  • Providing a steady supply of energy to help improve sleep quality and decrease the chances of waking due to low blood sugar levels (19,20)

What’s In Time 4 GH-REM?

Time 4 GH-REM is a specially formulated blend of Cacao, Glycine, Medium Chain Triglyceride Powder (MCT), L-Arginine, Magnesium Aspartate, Chamomile, Taurine, L-Lysine, Valerian Root, Acids: (Ascorbic Acid (Vitamin C)), L-Theanine, L-Ornithine, Potassium Citrate, Choline, Zinc Citrate, Vitamin B6, Black Pepper (95% Piperine), and Vitamin D3.

As we look at each of these ingredients in-depth, and the research that supports their inclusion, you’ll begin to see why Time 4 GH-REM is such a great product and how it may benefit you.

What Is The Best Sleep/Growth Hormone Supplement?: What Is Cacao?  

The cacao tree is native to tropical regions in Central and South America, although 70% of cacao is now grown in West Africa. Cacao plants have two edible parts: the seeds (also called beans) and the fruit. It is from the seeds that cocoa, cocoa butter, and chocolate are made. Raw cacao is made by cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat. Cocoa powder, on the other hand, is raw cacao that has been roasted at high temperatures, which reduces the enzyme content and lowers the overall nutritional value. Cacao contains tryptophan. This is the precursor of both serotonin, a chemical in the brain that aids relaxation, and melatonin, a hormone which regulates sleep-wake cycles and is sometimes used in supplement form to treat insomnia.

It also contains high levels of magnesium and zinc, which play an important role in sleep, in addition to iron, calcium, beta-carotene and omega 6 fatty acids. In fact, Cacao is one of the highest plant-based sources of magnesium, sometimes known as the ‘sleep mineral’ as it is a natural relaxant that helps deactivate adrenaline.

What Does The Science Say About Cacao?

A study by Oishi and colleagues (44) investigated the effects of natural cocoa on chronic sleep disorders (CSDs) induced by stress in mice. Subjects were fed a high-fat, high-sucrose diet supplemented with 2.0% natural cocoa. The results of the study showed the ingestion of dietary natural cocoa helps to improve disrupted circadian rhythms and sleep-wake cycles in mice with chronic sleep disorders caused by psychophysiological stress. The authors concluded that dietary cocoa exerts beneficial effects on insomnia and circadian sleep disorders induced by stress.

Cacao is a good source of a substance known as theobromine. This is associated with a number of health benefits including supporting cognition and improving sleep quality. For example, Grander et al., (45) investigated dietary nutrients associated with short and long sleep duration. The results showed that the largest contributor to sleep duration was theobromine.

Along with theobromine, cacao also contains the amino acid tryptophan.  A study Bravo and colleagues (46) found that the consumption of cereals enriched with tryptophan increased sleep efficiency, actual sleep time, immobile time, and decreased total nocturnal activity, sleep fragmentation index, and sleep latency. In addition, antioxidant capacity also increased after tryptophan-enriched cereal ingestion, as well as an improvement in the symptoms of anxiety and depression.

What Is The Best Sleep/Growth Hormone Supplement?: What Is Glycine?

Glycine (also known as 2-Aminoacetic Acid) is an amino acid. It can be produced by the body and occurs naturally in high protein foods such meat, fish, eggs, dairy and legumes. Supplementation with glycine has been shown to increase growth hormone levels and promote sleep.

What Does The Science Say About Glycine?

Yamdera and colleagues (1) investigated the effects of glycine ingestion in individuals who had been continuously experiencing unsatisfactory sleep. The results of the study showed that glycine improved subjective sleep quality and sleep efficacy (sleep time/in‐bed time), and shortened latency both to sleep onset and to slow wave sleep without changes in the sleep architecture. In addition, glycine lessened daytime sleepiness and improved performance of memory recognition tasks.

Glycine has also been shown to directly influence the release of growth hormone. A study by Kasai et al., (47) investigated the influence of glycine on pituitary function. The results showed that intravenous glycine given at differing amounts produced a significant increase in blood growth hormone levels.

What Is The Best Sleep/Growth Hormone Supplement?: What Are Medium Chain Triglycerides (MCTs)?

Medium chain triglycerides (MCTs) are partially man-made fats. The name refers to the way the carbon atoms are arranged in their chemical structure.  They are a form of saturated fatty acid and have numerous benefits ranging from increasing muscle mass and exercise performance to reducing body fat and improving cognitive function. MCTs are also associated with increases in growth hormone and have also been shown to provide a steady supply of energy that helps to prevent blood sugar swings while sleeping and so improve sleep quality and decrease the chances of waking due to low blood sugar levels.

What Does The Science Say About Medium Chain Triglycerides (MCTs)?

MCTs may benefit sleep in a number of ways. For example, a study by Telliez (48) and colleagues found that the ingestion of MCTs increased sleep duration in babies.

Hollis et al., (21) found that the ingestion of MCTs had an anxiolytic, or anxiety reducing, effect. They also noted that MCTs are converted into ketones and free medium chain fatty acids that, in the brain, are highly effective energy sources and potentially less harmful than glucose metabolism to neurons.

MCTs have also been shown to directly increase levels of growth hormone. A study by Miller et al., (49) showed that just 5 days of supplementation with MCT increased the plasma concentration of growth hormone in pigs.

What Is The Best Sleep/Growth Hormone Supplement?: What Is L-Arginine? 

L-arginine is a ‘conditionally essential amino acid’. This means that although the body can synthesise it from other amino acids, under certain circumstances, such as poor health, the arginine needs of our body may exceed its ability to produce it and so it must be obtained from dietary sources, such as meat, fish, nuts and seeds. Supplementation has been shown to directly increase resting levels of growth hormone, and to reduce mental stress and anxiety to aid sleep.

What Does The Science Say About L-Arginine?

Oh and colleagues (50) investigated the effects of l-arginine on growth hormone and insulin-like growth factor 1. The results showed that l-arginine promotes both the synthesis and secretion of growth hormone GH and insulin-like growth factor 1 (IGF-1).
A review by Kanaley (51) noted the majority of studies using oral arginine have shown that arginine increases the resting growth hormone levels by at least 100%.

What Is The Best Sleep/Growth Hormone Supplement? What Is L-Lysine?

L-lysine is an essential amino acid, i.e., it cannot be produced by the body and so must be obtained from the diet, where it occurs naturally in protein rich foods. Dietary supplementation of L-lysine has been shown to stimulate the release of growth hormone and to normalise hormonal stress responses in humans with high trait anxiety when used with arginine.

What Does The Science Say About L-Lysine?

A review by Chromiak  and Antonio noted that like arginine (52), lysine has also been shown to directly stimulate growth hormone (GH) release when infused intravenously or administered orally.

Lysine may also aid sleep by reducing anxiety. A systematic review of nutritional and herbal supplements for anxiety and anxiety-related disorders by Lakhan and Vieira (53) noted that strong evidence exists for the use of supplements containing various substances including combinations of L-lysine and L-arginine as treatments for anxiety symptoms and disorders.

Combining L-Arginine And L-Lysine: What Does The Science Say?

It is not by chance the combinations of various ingredients in Time 4 products are selected. Research shows that combining two or more substances can produce a synergistic effect; that is, taken together, produce a greater effect than the sum of their individual effects. Such is the case with L-arginine and L-lysine.

For example, a study by Isidori et al., (39) found that that oral administration of a combination of L-lysine and L-arginine stimulated the release of growth hormone and insulin. The authors noted that this effect appeared to be specific to the combination of the two amino acids; neither of the amino acids demonstrated appreciable stimulating activity when administered alone, even at the same doses.

Like Lakhan and Vieira (53), Smigra and colleagues (11) found that oral supplementation with L-lysine and L-arginine reduces anxiety levels. They also found that this combination reduced resting levels of the catabolic hormone cortisol.

What Is The Best Sleep/Growth Hormone Supplement? What Is Magnesium Aspartate?

Magnesium is a mineral essential for good health, as it plays a vital role over 600 cellular reactions and contributes to bone health, the function of the brain, heart and muscular system. It has been shown to improve various facets of sleep such as sleep efficiency, sleep time and sleep onset latency.  Magnesium has also been shown to help to reduce stress. Asparate is the chelated magnesium salt of aspartic acid. It is commonly used as a mineral supplement due to its excellent bioavailability.

What Does The Science Say About Magnesium?

Abbasi and colleagues (13) investigated the effects of magnesium on elderly individuals suffering from insomnia. Subjects were given either a magnesium supplement or a placebo daily for a period of 8 weeks. The results showed that supplementation with magnesium improved subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, and early morning awakening. It also improved insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol.

The results of a study by Wienecke and Nolden (12) showed that supplementation with magnesium helped to reduce the symptoms of stress. The authors suggested that supplementation with magnesium may also help to reduce restlessness, irritability, lack of concentration, sleep disorders and depression.

In addition to its positive effect on sleep, studies have shown that magnesium intake has a positive effect on the secretion of anabolic hormones insulin-like growth factor 1 (IGF-1) and testosterone (54).

What Is The Best Sleep/Growth Hormone Supplement? What Is Chamomile?

Chamomile is an herb derived from the daisy-like flowers of the Asteraceae plant family. It has been consumed for centuries as a natural remedy for various health conditions including sleep problems. It has been shown to help promote sleep, enhance sleep quality and reduce anxiety.

What Does The Science Say About Chamomile?

Adib-Hajbaghery and Mousavi (14) investigated the effects of chamomile extract on sleep quality among elderly people. Subjects in the treatment group received chamomile extract capsules twice a day for 28 consecutive days while the control group received a placebo in the same manner. Sleep quality was assessed immediately before, two weeks after beginning, immediately after the completion, and two weeks after the completion of the intervention. The results showed that at baseline, sleep quality in both groups was low, with no statistically significant between-group difference. However, after the intervention, sleep quality in the treatment group was significantly better than the control group.

Similar effects on sleep quality were demonstrated in review by Hieu and colleagues (55), which showed that chamomile supplementation not only helped to reduce generalised anxiety disorders, but also provided a significant improvement in sleep quality.    

What Is The Best Sleep/Growth Hormone Supplement? What is Taurine?

Taurine is an amino sulfonic acid, but it is often referred to as an amino acid. It is known as semi-essential in mammals and is produced chiefly by the liver and kidney. It also occurs in large amounts in the brain, retina, heart, and blood cells.  Different cellular processes including energy metabolism, gene expression, osmosis and quality control of protein are regulated by taurine. It is used in the treatment of various medical conditions and has been shown to increase growth hormone levels, support an optimal sleep-wake cycle and act as a neural sedative to calm anxiety and lessen reactivity to stress.

What Does The Science Say About Taurine?

Several studies have demonstrated the therapeutic role of taurine in the treatment of various conditions including sleep disorders (15).

Lin and colleagues (16) investigated the effects of taurine and caffeine on sleep-wake activity of fruit flies. The results showed that flies receiving a low dose of caffeine experienced a reduction of 15% in total sleep whereas the flies receiving taurine, increased total sleep by 50%.

In addition to its sleep-inducing properties, taurine has also been shown to influence growth hormone levels. For example, the results of study by Ikuyama et al., (56) showed that taurine is an effective stimulator of growth hormone secretion in rats.

J Mantovani and  DeVivo (57) found that supplementation with taurine in humans induced a substantial rise in plasma growth hormone concentration in the majority of subjects in the study.

What Is The Best Sleep/Growth Hormone Supplement? What Is Valerian?

Valerian is a herb native to Asia and Europe, which has been used in traditional medicine for at least 2,000 years. It has been shown to improve sleep quality and decrease the time taken to fall asleep in addition to reducing anxiety.

What Does The Science Say About Valerian? 

A study by Lindahl and Lindwall (8) investigated the effects of a valerian preparation on sleep. The results showed that when compared with a placebo, valerian showed a positive and significant effect on poor sleep, with 44% of subjects reporting perfect sleep and 89% reporting improved sleep from the preparation.

Shinjyo and colleagues (58) performed a review, and meta-analyses of 60 studies (n=6,894) to evaluate the effectiveness of valerian to improve subjective sleep quality and to reduce anxiety. The authors concluded that valerian can be a safe and effective herb to promote sleep and prevent associated disorders.

What Is The Best Sleep/Growth Hormone Supplement? What Ss vitamin C (Ascorbic Acid)? 

Vitamin C is a water-soluble vitamin which occurs naturally in a wide variety of fruit and vegetables. It is involved in numerous processes in the body including the secretion of growth hormone and the conversion of tryptophan into serotonin, a neurotransmitter that helps regulate levels of the sleep hormone melatonin.

What Does The Science Say About Vitamin C?

Denny-Brown and colleagues (40) investigated the effects of specific nutrients on the release of growth hormone (GH). The results showed that both GH production and release was positively associated with vitamin C.

Vitamin C has also been shown to have a positive influence on sleep. For example, the results of a study by Otocka-Kmiecik and  Król (59) on the role of vitamin C in sleep found that increasing the consumption of this micronutrient, can potentially help increase sleep duration, reduce sleep disturbances, relieve movement disorders, and decrease the dangerous effects of sleep apnoea.

What Is The Best Sleep/Growth Hormone Supplement? What Is L-Theanine?

L-theanine is an amino acid found most commonly in tea leaves and also in certain types of fungi. It as has been shown to improve sleep quality and duration and reduce anxiety and sleep disturbance.

What Does The Science Say About L-Theanine?

A review by Türközü  and Şanlier (60) highlighted the many positive effects of theanine. These include enhancing relaxation, cognitive performance, emotional status and sleep quality.

A study by Rao et al., (61) also showed that L-theanine enhanced sleep quality and demonstrated that while most sleep inducers are sedatives, and are often associated with addiction and other side effects such as daytime drowsiness, L-theanine is not a sedative but promotes good quality of sleep through its antianxiety effect and ability to aid relaxation. The authors concluded that L-theanine is a safe natural sleep aid.

What Is The Best Sleep/Growth Hormone Supplement? What Is L-Orthonine?

L-Ornithine is a naturally occurring amino acid found in meat, fish, dairy and eggs. It provides many benefits for good health including increasing growth hormone levels, relieving stress and improving sleep quality.

What Does The Science Say About L-Orthonine?

Miyake and colleagues (24) investigated the effects of L-ornithine supplementation on stress and sleep quality. Subjects were given either the L-ornithine or a placebo daily for 8 weeks.

The results showed that L-ornithine not only improved sleep quality, but also reduced fatigue, anger and serum cortisol levels. The authors concluded that L-ornithine supplementation has the potential to relieve stress and improve sleep quality related to fatigue, both objectively and subjectively.

L-ornithine has also been shown to increase growth hormone levels. Demura et al., (41) investigated the effect of L-ornithine ingestion on human growth hormone secretion. Subjects performed strength training after ingesting L-ornithine or a placebo. They participated in both of the above conditions randomly with a week interval in between. The results showed that L-ornithine ingestion increased serum growth hormone level after strength training.

Like L-lysine, L-ornithine has also been shown to work with L-arginine to directly increase growth hormone levels. For example, a study by Zajac et al., (62) investigated the effect of arginine and ornithine (arg and orn) supplementation during a 3-week heavy-resistance training programme on serum growth hormone/insulin-like growth factor-1/insulin-like growth factor-binding protein 3 (GH/IGF-1/IGFBP-3), testosterone, cortisol, and insulin levels in experienced strength-trained athletes. The subjects were randomly divided between a placebo group and the l-Arg/l-Orn-supplemented group. The results showed that supplementation with arg and orn produced significant increases in GH and IGF-1 both 2 minutes after strength training and after 1 hour of recovery.

What Is The Best Sleep/Growth Hormone Supplement? What Is Potassium Citrate?

Potassium citrate is produced by adding potassium bicarbonate or potassium carbonate to a solution of citric acid. It is rapidly absorbed when taken orally and is used to treat a variety of medical conditions. Sufficient potassium levels are known to support optimal circadian rhythm status, along with promoting regular heartbeat and muscle relaxation to encourage sleep. Supplementation with potassium has been shown to decrease the time taken to fall asleep.

What Does The Science Say About Potassium Citrate? 

A study by Drennan et al., (26) investigated the effects of potassium supplementation on sleep quality and phase. A randomized, double-blind, placebo-controlled study compared 1 wk of oral potassium supplements to 1 wk of a placebo. The results showed that potassium supplementation increased sleep duration due to a reduction in periods of wakefulness after the onset of sleep. 

What Is The Best Sleep/Growth Hormone Supplement? What Is Choline?

 Choline is an organic, water-soluble compound, which, although similar to vitamin B, is neither a vitamin nor a mineral, but it is essential for good health. Although the liver can produce small amounts of choline, we obtain most through our diet from foods such as liver, meats, fish, nuts, beans, peas, spinach, and eggs. However, an inadequate intake of this important nutrient is common.  Supplementation with choline has been shown to decrease anxiety and improve sleep.

What Does The Science Say About Choline?

Bjelland and colleagues (27) examined the association between plasma choline concentrations and anxiety symptoms in a general population sample. The results showed that the lowest choline levels were significantly associated with high anxiety levels.

There is also evidence to suggest that choline may also have a direct effect on sleep and growth hormone levels. Grandner and et al., (45) evaluated the association between sleep and nutritional intake. The results of the study showed that choline levels were positively associated with a longer sleep duration.

Choline is also a precursor of the neurotransmitter acetylcholine, which has been shown to stimulate the release of growth hormone (63).

What Is The Best Sleep/Growth Hormone Supplement? What Is Zinc Citrate?

Zinc citrate is a trace mineral which is essential for almost every aspect of our health. Zinc supplements are used to treat an array of ailments from acne to macular degeneration. It has also been shown to improve sleep quality and decrease the time taken to fall asleep.

What Does The Science Say About Zinc Citrate?

Gholipour Baradari and colleagues investigated the effect of zinc supplementation on the sleep quality (SQ) of intensive care unit (ICU) nurses. In a double-blind, randomized controlled trial, 54 ICU nurses were randomly assigned to the intervention group that received  zinc capsules every 72 hours for 1 month and a control group  that received placebo. The results showed that zinc supplementation is associated with better sleep quality and a decrease in the time taken to fall asleep.

In addition to its role in sleep, zinc has also been shown to control the synthesis and secretion of growth hormone from the pituitary gland (64). 

What Is The Best Sleep/Growth Hormone Supplement? What Is Vitamin B6 (Pyridoxine)?

Vitamin B6 is a group of closely related chemical compounds with related names (pyridoxine, pyridoxal and pyridoxamine), which cannot be produced by the body, so must be obtained from our diet or supplements. As vitamin B6 is water soluble, the body is not able to store it; therefore, it must be consumed daily. The vitamin B6 group plays an important role in sleep by converting the amino acid tryptophan into serotonin, a neurotransmitter that helps regulate levels of the sleep hormone melatonin. It has also been shown to further increase the rise in growth hormone induced by exercise. 

What Does The Science Say About Vitamin B6?

A study by Lichestien et al., (29) on the role of vitamins on sleep noted that deficiencies in vitamin B6 promote psychological distress and ensuing sleep disturbance. The study also noted that vitamin B complex has been identified as a helpful treatment of nocturnal leg cramps, which can interfere with sleep.

In addition, vitamin B6 has been shown to enhance the effectiveness of the sleep supplement melatonin (30) and increase the rise in growth hormone induced by exercise (65).

What Is The Best Sleep/Growth Hormone Supplement? What Is Vitamin D3?

Vitamin D is a fat-soluble vitamin, which plays an essential role in many functions of the body. These include bone health and growth, calcium absorption, immunity, the reduction of inflammation, muscle growth and repair, and the regulation of testosterone and insulin like growth factor levels (IGF1). Only a handful of foods contain significant amounts of vitamin D, such as cod liver oil, salmon and eggs, and although our body can produce it from sunlight, vitamin D deficiency is very common. This is associated with poor sleep quality, increased stress, cardiovascular disease and growth disruption. Supplementation with vitamin D has been shown to improve sleep and increase circulating IGF1.

What Does The Science Say About Vitamin D3?

McCarthy and colleagues (31) investigated the effects of vitamin D supplementation on sleep in soldiers. Subjects were assignment to a no-treatment control or treatment group receiving a vitamin D3 supplement for 90 days. The results showed that both fatigue and sleep improved in the treatment group.

Ameri and et al., (43) examined the effect of vitamin D on circulating IGF1 levels in subjects with growth hormone deficiency. The results showed that supplementation with vitamin D increased IGF1 levels.

A review by Romano et al., (66) aimed to explore and summarise the current knowledge about the role of vitamin D in sleep regulation and the impact of vitamin D deficiency on sleep disorders. The results showed that vitamin D receptors and the enzymes that control their activation and degradation are expressed in several areas of the brain involved in sleep regulation. Vitamin D is also involved in the pathways of production of melatonin. Furthermore, vitamin D can affect sleep indirectly through non-specific pain disorders, correlated with alterations in sleep quality, such as restless legs syndrome and obstructive sleep apnoea syndrome.

You can learn more about vitamin D by just clicking here:

What Is The Best Sleep/Growth Hormone Supplement? What Is Black Pepper (95% Piperine)?

Piperine is a substance derived from black pepper. It has a long history of use in some types of traditional medicine, where its primary role is to enhance the bioavailability of other compounds, allowing them to be more easily absorbed by the body. This helps to ensure you get the maximum benefit from the product. For example, one study found that piperine boosts the absorption of curcumin (main constituent of turmeric powder) by up to 2000% (67).

 In closing….

The importance of sleep for both health and physical and mental performance is perhaps best summarised by Doherty and colleagues (68) who state: “For sleep to have a restorative effect on the body, it must be of adequate duration and quality; particularly for athletes whose physical and mental recovery needs may be greater due to the high physiological and psychological demands placed on them during training and competition. Sleep has been shown to have a restorative effect on the immune system, the endocrine system, facilitate the recovery of the nervous system and metabolic cost of the waking state and has an integral role in learning, memory and synaptic plasticity, all of which can impact both athletic recovery and performance.”

Unfortunately, many of us in this hectic and stressful modern world are not getting the bare minimum amount of sleep required for good health, yet alone the amount and quality of sleep needed to optimise growth hormone levels and performance. This can be due to a variety of reasons such as lifestyle, work schedules, stress, smoking, the use of media devices, etc.

Regardless of its cause, the consequences of poor sleep are far reaching and potentially very damaging. This where the combination of potent natural substances in Time 4 GH REM can help you to achieve good quality, restful, uninterrupted sleep without the negative side effects associated with sleep medications. It can also help you to increase growth hormones levels naturally. How much is a good night’s sleep worth to you?

You can learn more about sleep by just clicking here