Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State | Huberman Lab Podcast

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.

#HubermanLab #Sleep #Science

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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

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[isensiblehumanist]

There is so much information that has been sitting with academic and medical communities for decades and Huberman is giving it to the public and changing lives. Incredible work.

[SpunkyYogi]

Dr Hubberman changed my life. Because of his teachings I practice yoga nidra everyday, don’t have bright lights at home, get up early each day to absorb the early son rays, and practice intermittent fasting for over 4 years now. I’m 45 looking like 35. I believe my ADHD has been reduced immensely, and my overall demeanor changed favorably. My family and I are deeply impacted by this wonderful man.

[SamWard.]

I think I speak for everyone when I say Andrew Huberman is an absolute blessing to the world

[vz]

1 I am not a native speaker of English and not much training in science, but these talks are delivered so well that I understand so easily and learn a lot.
2 how come these precious knowledge and interesting talks are all free? It’s a blessing to have access to them.

Thank you Andrew. Loving sciences and scientists.

[piyushchandane]

Andrew doesn’t know how much he is helping so many people …. with proper knowledge!!

[emic]

Dr. Poe is so peaceful, wise, and humble! What an absolute wealth of information! PLEASE have her back again soon!

[ebutuoyssa]

For lack of a better term, Gina was an absolutely delightful guest that brings a true passion, insight, and wisdom regarding a rather difficult topic to understand. Thank you so very much for introducing me to such a tremendous source of information. Feel free to geek out as needed - it's much appreciated.

[SaltedHope]

Sleep has become a top priority for me and my mental health. Once I made it a priority, it made a world of difference. I'm so glad for this episode!

[coal.sparks]

I think one of the things I love about Huberman's podcast is that he finds these scientists who are publishing great work, then has them come in and explain the work in a way that the layman can understand them. I'm never going to read all of these academic publications (often because they're behind expensive paywalls which sucks, but I digress), and even if I did, I'm not sure that I would be able to turn the salient points into actionable steps. Thank you Dr. Huberman for being a potent force for good! I would have watched/listened to an interview twice as long with Dr. Poe - both of you are such fascinating speakers.

[JenniferSmilesNow]

At 1:05 I felt a huge amount of compassion for people suffering from PTSD. The neurological reason supporting/ causing/ setting up the body to have no choice but to emotionally replay the moments after the traumatic experience as though we are back in time (because those neurons are) … wells up my heart to better understand, appreciate, and empathize with the feelings they have no choice but to feel because that’s the neurological pathways they live through. Omg 🤯

[levifromthehood]

I don't know what I've been doing until this point, but I take an hour long walk every day, and since I just discovered your channel, I always listen to it on Spotify.
The amount of proper scientific information that is explained in such a manner that even a simple guy like myself can understand it and learn from it is simply invaluable!

Thank you so much for your content!

[amanshivhare]

I don’t know whether you will ever know this Andrew but my life has changed completely since I began listening to your podcasts. My life was stuck in between the self help books or motivational videos. When I came across this channel on YouTube in January this year. I thought that may be these podcasts are specifically designed for me😅 but yes almost everyone is going through the same. Whether it was on dopamine, sleep, memory, stress etc. Every podcast just blew my mind away like I was telling myself that yes this is what I was looking for. Thank you Andrew, thank you.

[divineangelplace]

I always enjoy Dr. Andrew’s podcasts. Some of them are truly a life-changer for me. This interview was an eye opener because I used to be a night owl for so many years. I’d stay up until 2:00 am, waking up around 9:00 am or later. I’d been always feeling so lazy, sluggish, tired, low energy level, and feeling depressed but when I decided to change my daily routine and started waking up at 5:00 - 6:00 am in the morning everyday, my entire life has drastically shifted. I have a lot more energy, I feel motivated, positive, and productive everyday. I only sleep about 6 hours but I’ve been perfectly fine for several months now. I realized the importance of following the natural rhythm of the sun & earth if I want to be at optimal health physically, mentally, emotionally, and spiritually. Dr. Andrew Huberman, Thank you so much for all that you do. 🙏🏼💗

[mariabeckwith]

After following ALL of your suggestions and purchasing great blackout curtains, I finally have been getting great sleep. Even after waking up at 3 am for a bathroom break (without turning on the light) I go right back to sleep, something I've been unable to do for 20 years. One odd side effect for the first few weeks were feelings of depression. I can only assume my brain is rewiring after two decades of sleep deprivation. Thank you from the bottom of my heart 💕. I tell EVERYONE I know about your podcasts.

[JelenaVM]

Thank you for having Dr. Poe. She was a pleasure to listen to. Aside from great knowledge, she has an unusually pleasant voice.

[lousmeets]

Great podcast Andrew. It must have been a pleasure to host a woman like Gina who is not only brilliant at what she does but also talks about her work in such a joyful and passionate manner. I rarely see people smile as much as she does and her smiles seem to be spontaneous and genuine.

[marym]

As someone who struggles with insomnia I feel absolutely fascinated by sleep podcasts. Thanks you for educating people, we really need the help and understanding of how to help ourself.

[paulalorrainepavanis]

Having been a complex trauma sufferer since way before psych 'knew' it existed, my gratitude for how the advances in neuro-science, and your ever increasingly helpful dissemination of its knowledge, grows by the day. Just removing the shame some psych methodologies heap on (treatment resistant, transference/ counter theories, the concept of 'will'') from sufferers ' emotional state and thought processes is huge. All done with your signature deep humility, good humor, and respect. Thank you so much for your work. Each time I listen I learn something freeing that allows me to live a richer, more nuanced, more meaningful life...at 67.
Special thanks to Dr. Poe. Even the soothing sound of your voice, positively reinforces the important and life changing message you have to share. Pax +

[disha]

Gotta say this, Dr Huberman's fandom are the most kind and respectful community

[TheTheaterdreamer]

Andrew deserves 50 million subscribers, seriously. He's doing so much for Humanity