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Some older research has shown that a melatonin supplement can enhance HGH production. Melatonin is a hormone that plays an important role in sleep and blood pressure regulation (44). Studies have shown that inadequate sleep can reduce the amount of HGH your body produces (42).
Limited research also suggests that it could improve sleep quality, which could potentially increase HGH levels. In fact, one 2008 study found that taking a GABA supplement led to a 400% increase in HGH at rest and a 200% increase following exercise (31). Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.
As with other key hormones, such as testosterone and estrogen, having healthy levels of growth hormone is important. Some studies have found that high intensity exercise can increase HGH levels. More research is needed to determine whether regular exercise can increase daily HGH levels (36). In particular, high intensity exercise has been shown to increase levels of HGH in several studies.  uno-juego  found that GABA supplements could increase HGH production.
Additionally, one study found no significant effect of melatonin on HGH levels (47, 48, 49). However, more research is needed to determine whether melatonin provides any additional benefit beyond that provided by sleep. Melatonin supplements have become a popular supplement that can increase the quality and duration of your sleep (45, 46). For this reason, getting an adequate amount of deep sleep is one of the best strategies to enhance your long-term HGH production.
Consuming large amounts of refined carbs and sugar can increase insulin levels, which can alter HGH production. Because refined carbs and sugar raise insulin levels the most, reducing your intake may help optimize growth hormone levels (18, 26). Another study in 30 active males found that taking 10 grams (g) of arginine after an overnight fast led to a modest increase in HGH levels (23). Those with higher levels of belly fat may have impaired HGH production and an increased risk of disease.
Still, it can cause some side effects and may interact with certain medications. Most adults should also aim for at least 7 hours of quality sleep per night.  cbtrends  are based on your body’s internal clock or circadian rhythm (41).
However, one older study observed that taking arginine and lysine — without any exercise —significantly increased levels of this hormone (21). Diet changes, such as reducing sugar, exercising regularly, and certain supplements may help naturally increase levels of human growth hormone. Natural ways to boost HGH may include exercise, getting enough sleep, arginine supplements, and fasting, but researchers must study this more closely. In one study, researchers found that during a 24-hour fast, the amount of energy your body uses during various activities dropped, while growth hormone levels rose by a lot. They found that arginine increases growth hormone, but they will need to do more studies to explore this effect. When you sleep, your body releases growth hormone along with other hormones.
universalkinesiology  may decrease your quality of life, increase your risk of disease, and lead to body fat gain (3). Researchers gave a group of men an amino acid supplement called arginine to see how it affected their hormones. A lack of sleep disrupts and lowers growth hormone, affecting how well your brain works and possibly leading to problems with memory and thinking. Regular exercise could change your growth hormone level, keeping it from dropping too much, especially as you age. Studies show that artificial human growth hormone might boost sexual performance.