Creator perspective · Mind
Going to bed late means missing early sleep rather than shifting it
Going to bed later than normal means missing the first phase of sleep rather than shifting it later, because every cell in the body has a synchronized circadian clock ready to respond to growth hormone release at a particular time. Growth hormone release timing is tied to melatonin timing, so late sleepers may get some growth hormone release but at a time when their clock has moved to the next phase. If you go to sleep later than normal (e.g., 1-2 a.m.), you miss the washout rather than delaying it — your sleep will be dominated by N2 and REM, not slow-wave sleep. You need to get that first bit of sleep — you cannot recover it later in the night.
Andrew Huberman · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
Claim from Dr. Gina Poe