My guest this episode is Gina Poe, PhD, a professor in the Department of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She shares tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release—key 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 details 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 the quality and effectiveness of sleep for the sake of mental health, physical health and performance. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Gina Poe UCLA Academic Profile: https://bri.ucla.edu/people/gina-poe-ph-d UCLA Integrative Biology & Physiology Profile: https://www.ibp.ucla.edu/faculty/gina-poe Sleep Lab: https://poe-sleeplab.weebly.com Twitter: https://twitter.com/doctorpoe TED talk: https://www.ted.com/talks/gina_poe_your_brain_s_work_during_sleep 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: https://youtube.com/playlist?list=PLPNW_gerXa4P6-7EC4twzLBjR22rQYk3u 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 The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.