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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
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
Disclaimer

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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
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