How to Fall Asleep Faster | Dr. Gina Poe & Dr. Andrew Huberman

Dr. Gina Poe and Dr. Andrew Huberman discuss the benefits of practices like yoga nidra and non-sleep deep rest (NSDR) for achieving a relaxed state before sleep, highlighting their effectiveness in enhancing sleep quality and easing insomnia without pharmacology, and also touches on the potential of meditation practices like transcendental meditation in mimicking certain aspects of sleep.

Dr. Gina Poe is a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

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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.

[rockroll]

Deep breathing for sleep is awesome. Deep diaphragm breaths, exhale completely (force all of the air out of your lungs to expel all CO2), and then repeat for 6 to 8 cycles. You will feel you body relax after 5 or 6 breaths.

[ningacage]

Me Practising the methods and falling asleep, Literally very helpful video

[kazziodex]

Thank you huberman for helping me keep my health in check!

I cant't express my gratitude enough man!

[denisemcweeney]

I just love how much you are supporting and researching yoga nidra! It's one daily practice that is nonnegotiable for me. I can't wait for the studies to come back that it can make up for lack of sleep. Thank you for this wonderful discussion. <3

[myclassmate]

The tmj joint plays a big role in the trigeminal nerve. I’d love to hear more information from you about it. It’s made the last 5 years of my life challenging.

[shreyashsaxena]

🎯 Key Takeaways for quick navigation:

00:02 🌌 *Practices for Calm Pre-Sleep States*
- Deliberate non-movement practices, like yoga nidra, enhance relaxation and increase nigrostriatal dopamine.
- Non-sleep deep rest aids falling asleep quickly and returning to sleep if awakened.
- Insomnia's positive feedback loop can be broken through relaxation practices.
03:28 🧘 *Meditation and Sleep*
- Transcendental meditation correlates with increased theta activity, potentially mimicking some functions of REM sleep.
- Practices like yoga nidra and NSDR can aid sleep replacement, providing benefits similar to sleep.
- Self-directed relaxation practices help individuals better manage brain states, promoting relaxation.
05:44 🙏 *Relaxation Techniques and Personal Beliefs*
- Naming practices like NSDR avoids barriers associated with terms like yoga nidra.
- Practices congruent with personal beliefs are more effective in reducing stress.
- NSDR, as a scientific version, focuses on body scan and deep relaxation without intentions.
06:43 💤 *Intentional Relaxation Methods*
- Intentional relaxation methods, such as focusing on body parts or deliberate facial muscle relaxation, aid in promoting sleep.
- Military methods align with yoga nidra principles, emphasizing facial muscle relaxation and exhale-emphasized breathing.
- Various relaxation techniques converge on decreasing locus coeruleus activation and countering noradrenaline release.

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🎯 Key Takeaways for quick navigation:

🌙 Practices like yoga nidra (NSDR) induce a parasympathetic, relaxed state, enhancing the ability to fall asleep quickly and return to sleep if awakened.
⚡ Deliberate non-movement activities, such as NSDR, increase nigrostriatal dopamine and induce shallow sleep states, aiding in relaxation.
🤸‍♂️ Insomnia's challenge lies in a positive feedback loop of anxiety about sleep, making relaxation practices crucial to break the cycle.
🧘‍♂️ Meditation practices, like transcendental meditation, show increased theta activity, potentially mimicking some functions of REM sleep, though the full neurochemistry impact is uncertain.
🔄 Non-sleep deep rest (NSDR) acts as a self-directed relaxation practice without pharmacology, enhancing the ability to direct the brain towards relaxation.
🙏 Practices such as prayer, congruent with personal beliefs, can be effective in calming the mind and inducing relaxation.
🛌 NSDR and yoga nidra, studied scientifically, offer intentional relaxation techniques that focus on the body, aiding in transitioning into sleep.
😴 Various intentional relaxation methods, including facial muscle relaxation, exhale-emphasized breathing, and yawning, converge on counteracting noradrenaline release and calming the locus coeruleus.

Made with HARPA AI

[corruptedknight]

After prolong years of social conditioning, my body tends to forget how to get into this deep sleep state without extensive effort. The first time I practice NSDR, I was misled to believe that what I'm looking for is "deep sleep" while it does help me rest my brain for a bit it doesn't do anytime more than a nap. However, when I shift my mindset to "I'm practicing how to get into deep sleep", it has significantly help me to get into this deep sleep mode whenever I lay down on bed.

NSDR is a form of meditation where the intention is to practice how to relax the body and mind, or in other words getting into deep sleep mode intentionally. The benefits however isn't hours of deep sleep but teaching the body and mind how to rest.

[vinodbheem]

Wooow yoga nidra its an indian (telugu language) origin word so happy to hear this

[boxingjerapah]

Designing a routine/practice is the key 'context'.
The problem with giving people 'content' is they start assessing it as they do it: "It's working" or "its not working " "I'm doing it right/wrong" etc etc ...

[netlane]

Thank you very much for this information

[michaeldekel]

Watching this in 2am not relaxed at all with tons of blue light in eye

[TheKacperosss]

Ignatian examination of conscience is great for evening

[Bmphotog]

Now the trick is how to go BACK to sleep after a 230 am piss.

[Noychooz]

she is wonderful!! I am Jewish and I practice all of what you mentioned: Yoga Nidra, Meditations both Vipassana style and mindfulness (especially body scans, just like her mom offered), preying and also ASMR.

[naratouzumaki]

Was she said about prayer is 100% true I can stay up all night and be fine by have it be real difficult for me to fall asleep but when I pray I immediately start feeling sleepy jesus takes your worries away

[susanfenelon]

Music it’s the best way to balance, with ear buds preferably..

[someoneprice]

One thing I found is that don't take a nap too close to bed time. Messes up your sleep schedule entirely !

[DaytonBounds]

You have mentioned it is beneficial to wear contacts and glasses while viewing morning sunlight due to them focusing the light go on the retinas, however should we avoid wearing them due to many corrective lenses and contacts blocking UV rays and possibly IR waves also?

[samzhang]

Yes! Salute to the guest for touching on prayer power ! Not everyone is a yoga guy !!!