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

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:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina
Poe (00:02:52) Sponsor: LMNT (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) Sponsor: AG1 (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 (01:07:31) 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
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