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

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 13 February 2023

⏱️ 126 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:08.7	I'm Andrew Huberman and I'm a professor of neurobiology and
0:12.1	Ophthalmology at Stanford School of Medicine. Today my guest is Dr. Gina Poe.
0:16.8	Dr. Gina Poe is a professor in the Department of Integrative Biology and Physiology at the University of California Los Angeles.
0:23.4	Her laboratory and research focuses on the relationship between sleep and learning.
0:27.4	In particular how specific patterns of brain activity that are present during specific phases of sleep
0:33.6	impact our ability to learn and remember specific types of information. For instance,
0:39.1	procedural information that is how to perform specific cognitive or physical tasks as well as encoding of emotional memories and
0:46.6	discarding emotional memories. Indeed her research focuses on how specific phases of sleep can act as its own form of trauma therapy
0:54.0	discarding the emotional tones of memories. In addition her laboratory focuses on how specific phases of sleep
1:01.0	impact things like the release of growth hormone.
1:03.9	Growth hormone of course plays critical roles in metabolism and tissue repair including brain tissue repair
1:09.2	and therefore has critical roles in vitality and longevity. Today you will learn many things about the relationship between sleep, learning,
1:16.6	emotionality and growth hormone.
1:18.6	One basic but very important takeaway that you'll learn about today which was news to me is that
1:24.3	it's not just the duration and depth of your sleep that matter, but actually getting to sleep at relatively the same time each night
1:31.6	ensures that you get adequate growth hormone release in the first hours of sleep. In fact, if you require, let's say eight hours of sleep per night,
1:40.0	but you go to sleep two hours later than your typical bedtime on any given night,
1:44.7	you actually miss the window for growth hormone release. That's right.
1:49.6	Getting growth hormone release in sleep which is absolutely critical to our immediate and long-term health is not a prerequisite of getting sleep even if we are getting enough sleep.
1:57.3	As Dr. Poe explains, their critical brain circuits and endocrine that is hormone circuits that regulate not just the duration and depth and quality and timing of sleep,
2:06.4	but when we place our bautosleep that is when we go to sleep each night plus or minus about a half hour or so,
	...

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