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Andrew Huberman
Nov 14, 2024
5 protocols
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How Your Brain Works & Changes | Huberman Lab Essentials
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Behaviors
Sleep
“But the actual rewiring occurs during periods of sleep and non-sleep deep rest.”
20:31 ·
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In this episode
5 protocols
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20:31
Sleep
Behaviors
“But the actual rewiring occurs during periods of sleep and non-sleep deep rest.”
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20:45
Non-Sleep Deep Rest
Behaviors
“That showed that 20 minutes of deep rest, this is not deep sleep, but essentially doing something very hard and very intense and then taking 20 minutes afterward, immediately afterwards, to deliberately turn off the deliberate, focused thinking and engagement actually accelerated neuroplasticity.”
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21:26
Use a background tone during learning and replay it during deep sleep
Behaviors
“In deep sleep, if that bell is played, learning is much faster for the thing that they were learning while they were awake.”
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31:35
Use focused learning bouts of at least 90 minutes
Behaviors
“It would be perfectly good, however, to engage in a focused bout of learning each day. And now we know how long that focused bout of learning should be. It should be at least one 90-minute cycle, and the expectation should be that the early phase of that cycle is going to be challenging.”
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32:22
Track your daily focus, motivation, anxiety, and sleep rhythms
Behaviors
“by simply paying attention, not just to when you go to sleep and when you wake up each morning, how deep or how shallow your sleep felt to you subjectively”