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

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

Huberman Lab Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network

Dr. Gina Poe
UCLA Academic Profile: https://bri.ucla.edu/people/gina-poe-ph-d
UCLA Integrative Biology & Physiology Profile: https://www.ibp.ucla.edu/faculty/gina-poe
Sleep Lab: https://poe-sleeplab.weebly.com
Twitter: https://twitter.com/doctorpoe
TED talk: https://www.ted.com/talks/gina_poe_your_brain_s_work_during_sleep

Articles
Recurrent Hippocampo-neocortical sleep-state divergence in humans: https://bit.ly/40JTJMB
Locus coeruleus: a new look at the blue spot: https://go.nature.com/3xj4DLI
Why are women so vulnerable to anxiety, trauma-related and stress-related disorders? The potential role of sex hormones: https://bit.ly/3lwGkr5
Enhancing imagery rehearsal therapy for nightmares with targeted memory reactivation: https://bit.ly/3xi8Tek

Other Resources
NDSR: https://youtube.com/playlist?list=PLPNW_gerXa4P6-7EC4twzLBjR22rQYk3u

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 - https://www.blabacphoto.com

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.

andrew hubermanhuberman lab podcasthuberman podcast