Going to bed 1 to 2 hours later than usual is enough to completely eliminate the nocturnal growth hormone spike, regardless of total sleep duration; sleep consistency is therefore reportedly as crucial as duration.

noli's read

Research confirms that growth hormone (GH) secretion is closely linked to the circadian rhythm and occurs primarily during the first peak of deep sleep (N3 stage). Studies, including work published in The Journal of Clinical Endocrinology & Metabolism (observational and experimental studies), show that a sleep delay does indeed shift or reduce this initial peak linked to the circadian rhythm. However, the claim of a "total" (zero) suppression is likely a simplification: the body possesses plasticity and can partially compensate for secretion if deep sleep is reached later, although the quality of this pulse may be altered. The literature does indeed underline that circadian regularity is a pillar of metabolic and hormonal health, confirming the importance of maintaining constant sleep windows. In short, the physiological aspect of timing is well-documented, but the binary (all-or-nothing) nature is a strong extrapolation of more nuanced clinical data.

the sources

1. 1Windred DP, Burns AC, Lane JM, et al. 2023
2. 2Roenneberg T. 2023