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Understand and Use Dreams to Learn and Forget

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.

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.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(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
Disclaimer

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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
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  
Disclaimer & Disclosures
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