The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
In this Huberman Lab Essentials episode, my guest is Dr. Gina Poe, PhD, a Professor of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss the architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing. We also explain science-supported tools to improve sleep quality, support cognitive performance, and hormone balance.
Show notes: https://go.hubermanlab.com/Y6JKgFE
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Gina Poe
(00:00:19) Sleep States, Perfect Night's Sleep
(00:02:23) Early Sleep, Memory Processing, Dreams
(00:04:34) Growth Hormone & Early Sleep, Tool: Consistent Bedtime
(00:06:47) Sponsor: LMNT
(00:08:20) Alcohol & Negative Sleep Effects
(00:09:18) Middle Sleep States, Creativity
(00:10:32) Waking During Night, Nighttime Urination
(00:11:39) Later Sleep, REM, Deep Sleep; Sleepwalking
(00:14:01) Morning Grogginess; Sleep Trackers
(00:15:53) Early Sleep "Washout", Brain Waste Clearance
(00:19:56) Sponsor: Eight Sleep
(00:21:14) Locus Coeruleus, Learning & REM Sleep, Tool: Calm Bedtime Routine
(00:25:16) Sleep Spindles, P Waves, Learning & Creativity
(00:28:38) Sponsor: AG1
(00:29:56) Trauma Recovery, REM Sleep, Locus Coeruleus
(00:33:29) Acknowledgements
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