Understanding and Using Dreams to Learn and to Forget


Huberman Lab

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

For the full show notes, visit hubermanlab.com.

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(00:00:00) Introduction

(00:00:30) Sponsors: AG1, LMNT, Waking Up

(00:03:00) The Dream Mask

(00:06:00) Cycling Sleep

(00:08:10) Chemical Cocktails of Sleep

(00:13:00) Motor Learning

(00:16:30) High Performance with Less Sleep

(00:17:45) Rapid Eye Movement Sleep

(00:20:30) Paralysis & Hallucinations

(00:23:35) Nightmares

(00:24:45) When REM & Waking Collide

(00:25:00) Sleeping While Awake

(00:26:45) Alien Abductions

(00:29:00) Irritability

(00:30:00) Sleep to Delete

(00:32:25) Creating Meaning

(00:34:10) Adults Acting Like Children

(00:36:20) Trauma & REM

(00:37:15) EMDR

(00:39:10) Demo

(00:44:25) Ketamine / PCP

(00:45:45) Soup, Explosions, & NMDA

(00:48:55) Self Therapy

(00:50:30) Note About Hormones

(00:51:40) Measuring REM / SWS

(00:53:15) Sleep Consistency

(00:56:00) Bed Wetting

(00:58:00) Serotonin

(00:59:00) Increasing SWS

(00:59:50) Lucidity

(01:02:15) Booze / Weed

(01:03:50) Scripting Dreams

(01:04:35) Theory of Mind

(01:07:55) Synthesis

(01:10:00) Intermittent Sleep Deprivation

(01:11:10) Snoring Disclaimer

(01:11:40) New Topic

(01:15:50) Corrections

(01:17:25) Closing Remarks

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac


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