Huberman Lab
Podcast Notes Key Takeaways * It’s not just the total hours and quality of sleep each night that matters, sticking to a sleep schedule ensures that you catch the window of growth hormone release * Sleep is well-regulated, don’t overthink things like waking up in the middle of the night to use the restroom or short periods of waking up unless you are chronically sleep deprived * If possible, don’t use an alarm clock – if it goes off and wakes you during a sleep cycle, this could lead to grogginess * A key part of adjusting sleep with PTSD or after a traumatic event: calm down the sympathetic nervous system prior to sleep so locus coeruleus can shut off and you can erase the novelty of the event * Sleep is terribly disturbed during opiate withdrawal and predicts relapse behaviors by changing endogenous opiate receptors and inducing firing of locus coeruleus when they should be calm
Read the full notes @ podcastnotes.org
My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Dr. Gina Poe
(00:02:52) LMNT, Helix Sleep, Eight Sleep, Momentous
(00:06:58) Sleep Phases, Perfect Night’s Sleep
(00:10:32) Can You Oversleep?
(00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories
(00:19:01) Tool: Growth Hormone Release & Sleep
(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles
(00:24:55) Middle Sleep States & REM, Schema, Waking at Night
(00:30:33) Deep Sleep, Dreams & Senses
(00:33:22) AG1 (Athletic Greens)
(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking
(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep
(00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls
(00:54:30) Locus Coeruleus, Learning & REM Sleep
(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep
(01:06:13) InsideTracker
(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine
(01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma
(01:16:22)Sex Differences & Sleep
(01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer
(01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming
(01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma
(01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep
(01:52:15) Opiates, Addiction, Relapse & Sleep
(02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
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