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Andrew Huberman
Feb 13, 2023
17 protocols
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Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
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Behaviors
Sleep 7.5 to 8 Hours
“So a perfect night's sleep is seven and a half, eight hours.”
9:52 ·
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In this episode
17 protocols
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9:52
Sleep 7.5 to 8 Hours
Behaviors
“So a perfect night's sleep is seven and a half, eight hours.”
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13:15
Sleep Study
Tools
“So you might want to sleep steady just to see how your sleep is and then see what else might be causing you to sleep so much.”
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21:47
Consistent Sleep Schedule
Behaviors
“What this means is that we should have fairly consistent bedtimes in addition to fairly consistent wake times. Is that right? Exactly.”
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23:35
Avoid Alcohol Before Sleep
Behaviors
“Alcohol definitely will do that because alcohol is a REM sleep suppressant and it even suppresses some of that stage two transition to REM with those sleep spindles... Until we've metabolized alcohol and put it out of our bodies, it will affect our sleep badly.”
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28:43
Handle Night Wakings Calmly
Behaviors
“Yeah, I think we shouldn't worry about it actually... it's absolutely normal to wake up at least once in the middle of the night to go to the bathroom.”
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29:22
Make Up Lost Sleep
Behaviors
“long as you have a lifestyle that allows you to then make up that sleep either the next morning or the next night um or going to bed a little earlier so if i understand correctly there's a”
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37:35
Wake Naturally When Possible
Behaviors
“Would you recommend that, if possible, that people not use an alarm clock? Yeah, absolutely. If you can just listen to your body and wake up when you need to wake up, that would be great.”
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39:17
Sleep Tracker
Tools
“Are you a fan of sleep trackers? Sure. Yeah... the best ones right now are about 70% effective at staging your sleep. So 70%, it's okay. It's okay. But take it with a grain of salt is what I'm saying.”
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48:58
Shift Earlier Relative to Sunrise and Sunset
Behaviors
“there are a few studies i've um come across that really do argue for the fact that waking up circa sunrise that doesn't mean at sunrise but within an hour or two maybe three hours of sunrise and going to sleep within four hours after sunset or so is actually better for the health of all human beings than is being a night owl and the night owl there's almost like a night owl posse out there especially on social media they get very upset when you say that you should see morning sunlight that after 10 a.m you kind of miss the boat and they get very upset because i think there are people who are like about 20 or 30 percent of people perhaps who um who really feel like they function better staying up late and waking up late and they function much less well waking up early and going to bed early but the data on health metrics yeah suggests that sorry night owls yeah that they are wrong”
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50:57
Align Family Sleep Schedule Earlier
Behaviors
“You haven't done anything good for your kid... you've just sleep deprived them and made them miss a window and made them cranky the next day.”
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1:13:13
Use a Calming Pre-Sleep Routine
Behaviors
“as much calm as you can so maybe deep breathing exercises that's a beautiful way to calm your sympathetic fight or flight system is deep breathing and we haven't been able to test this with rats because we can't ask them to do a deep breathing exercise”
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1:19:20
NSDR / Yoga Nidra
Behaviors
“I'm a big fan and I've talked a lot before on this podcast about things like yoga nidra, which is a non-movement based practice... this practice as a zero-cost practice that doesn't require any pharmacology does seem to really enhance people's ability to fall asleep more quickly and to fall back asleep if they wake up in the middle of the night.”
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1:25:26
Body Scan / Progressive Muscle Relaxation
Behaviors
“She'd say, well, you know, start with your toes and relax... and do that all the way from your toes all the way to your head.”
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1:26:02
Relax Facial Muscles and Use Long-Exhale Breathing to Fall Back Asleep
Behaviors
“If they can't sleep or they're having challenges sleeping, they will deliberately try and relax their facial muscles in particular, like sort of drape the facial muscles.”
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1:38:14
Imagery Rehearsal for Recurrent Nightmares
Behaviors
“Just next time you're in that dream... change something about it.”
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1:58:03
Lower Temperature at Night
Behaviors
“Any and all things that people can do to buffer their healthy, normal sleep architecture... lowering the temperature at night.”
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1:58:03
Get Morning and Daytime Sunlight; Limit Bright Light at Night
Behaviors
“Any and all things that people can do to buffer their healthy, normal sleep architecture, like morning and daytime sunlight, limiting bright light exposure.”