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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(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 Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer

Dr. Gina Poe has spent nearly four decades studying the science of sleep, and how we can all get a better night’s rest by making some simple changes in our lives. In this episode Poe dives deep into what she’s learned about sleep during her career, including the stages of sleep, why you’re waking up in the middle of the night, why some people remember their dreams, the best bedtime routines, and the real-life consequences when you miss a night’s sleep.   Dr. Poe is a professor of Integrative Biology and Physiology at UCLA, where she is also the Director of the school’s Sleep and Memory Laboratory, which investigates the mechanisms by which sleep traits serve learning and memory consolidation.  -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish Our Sponsors: MetaLab: Helping the world’s top companies design, build, and ship amazing products and services. https://www.metalab.com Aeropress: Press your perfect cup, every time. https://aeropress.com

According to the CDC,1 in 3 adults are not getting enough sleep. Poor quality sleep makes your ability to focus, think clearly, and retain information severely impaired.Today, Dr. Gina Poe, the esteemed director of UCLA's Sleep & Memory Lab is joining me to help you tap into power habits that lead to better quality sleep which will help you master your memory, your focus, and your ability to learn like never before. In this captivating two-part episode, Dr. Gina Poe shares easy techniques to help you optimize your ability to learn, process information, and ultimately, elevate your performance to new heights.Key tools you’ll have after this episode:- Linking sleep, memory, and peak performance.- Optimal sleep practices to unlock your brain.-.Methods for boosting your brain's ability through sleep.Sleep isn’t just a necessity; it's a gateway to unlocking your true potential. This conversation with Dr. Gina Poe is your opportunity to revolutionize your sleep and transform your life. Follow Gina Poe: Website: https://poe-sleeplab.weebly.com/ Instagram: https://www.instagram.com/poe.gina/ Twitter: https://twitter.com/doctorpoe SPONSORS:Get 5 free AG1 Travel Packs and a FREE 1 year supply of Vitamin D with your first purchase at https://bit.ly/AG1Impact.Get $300 into your brokerage account when you invest $5k within your first 90 days by going to https://bit.ly/FacetImpact.Head to www.insidetracker.com and use code “IMPACTTHEORY” to get 20% off!Sign up for a one-dollar-per-month trial period at https://bit.ly/ShopifyImpact.Are You Ready for EXTRA Impact?If you’re ready to find true fulfillment, strengthen your focus, and ignite your true potential, the Impact Theory subscription was created just for you.Want to transform your health, sharpen your mindset, improve your relationship, or conquer the business world? This is your epicenter of greatness. This is not for the faint of heart. This is for those who dare to learn obsessively, every day, day after day.Subscription Benefits: Unlock the gates to a treasure trove of wisdom from inspiring guests like Andrew Huberman, Mel Robbins, Hal Elrod, Matthew McConaughey, and many, many, more New episodes delivered ad-free Exclusive access to Tom’s AMAs, keynote speeches, and suggestions from his personal reading list You’ll also get access to an 5 additional podcasts with hundreds of archived Impact Theory episodes, meticulously curated into themed playlists covering health, mindset, business, relationships, and more: Legendary Mindset: Mindset & Self-Improvement Money Mindset: Business & Finance Relationship Theory: Relationships Health Theory: Mental & Physical Health Power Ups: Weekly Doses of Short Motivational Quotes  Subscribe on Apple Podcasts: https://apple.co/3PCvJazSubscribe on all other platforms (Google Podcasts, Spotify, Castro, Downcast, Overcast, Pocket Casts, Podcast Addict, Podcast Republic, Podkicker, and more) : https://impacttheorynetwork.supercast.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

According to the CDC,1 in 3 adults are not getting enough sleep. Poor quality sleep makes your ability to focus, think clearly, and retain information severely impaired.Today, Dr. Gina Poe, the esteemed director of UCLA's Sleep & Memory Lab is joining me to help you tap into power habits that lead to better quality sleep which will help you master your memory, your focus, and your ability to learn like never before. In the second part of this two-part episode, Dr. Gina Poe explores PTSD, lucid dreams and how to get the most from your time in the bedroom.Key tools you’ll have after this episode:- Techniques to get relaxed and calm before bed - Reshaping your schema and relearning- A relaxing bedtime routine is a mustSleep isn’t just a necessity; it's a gateway to unlocking your true potential. This conversation with Dr. Gina Poe is your opportunity to revolutionize your sleep and transform your life. Follow Gina Poe: Website: https://poe-sleeplab.weebly.com/ Instagram: https://www.instagram.com/poe.gina/ Twitter: https://twitter.com/doctorpoe SPONSORS:Get 5 free AG1 Travel Packs and a FREE 1 year supply of Vitamin D with your first purchase at https://bit.ly/AG1Impact.Get $300 into your brokerage account when you invest $5k within your first 90 days by going to https://bit.ly/FacetImpact.Head to www.insidetracker.com and use code “IMPACTTHEORY” to get 20% off!Sign up for a one-dollar-per-month trial period at https://bit.ly/ShopifyImpact.Are You Ready for EXTRA Impact?If you’re ready to find true fulfillment, strengthen your focus, and ignite your true potential, the Impact Theory subscription was created just for you.Want to transform your health, sharpen your mindset, improve your relationship, or conquer the business world? This is your epicenter of greatness. This is not for the faint of heart. This is for those who dare to learn obsessively, every day, day after day.Subscription Benefits: Unlock the gates to a treasure trove of wisdom from inspiring guests like Andrew Huberman, Mel Robbins, Hal Elrod, Matthew McConaughey, and many, many, more New episodes delivered ad-free Exclusive access to Tom’s AMAs, keynote speeches, and suggestions from his personal reading list You’ll also get access to an 5 additional podcasts with hundreds of archived Impact Theory episodes, meticulously curated into themed playlists covering health, mindset, business, relationships, and more: Legendary Mindset: Mindset & Self-Improvement Money Mindset: Business & Finance Relationship Theory: Relationships Health Theory: Mental & Physical Health Power Ups: Weekly Doses of Short Motivational Quotes  Subscribe on Apple Podcasts: https://apple.co/3PCvJazSubscribe on all other platforms (Google Podcasts, Spotify, Castro, Downcast, Overcast, Pocket Casts, Podcast Addict, Podcast Republic, Podkicker, and more) : https://impacttheorynetwork.supercast.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Neuroscientist and sleep expert Dr. Gina Poe shares insights on sleep cycles, REM sleep, circadian rhythms, and the functions of our brain during sleep. Learn about the importance of sleep for memory, neuroplasticity, and overall brain health. Get 5 research-backed recommendations to improve your sleep and discover the connection between sleep and brain function.