Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State

[Huberman Lab]

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) Sponsor: LMNT

(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) Sponsor: AG1

(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

(01:07:31) 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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