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

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

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:    • Playlist  

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

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