In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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: <a href="https://go.hubermanlab.com/Y6JKgFE">https://go.hubermanlab.com/Y6JKgFE</a>
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
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
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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

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