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Andrew Huberman
Dec 12, 2024
9 protocols
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Understand and Use Dreams to Learn and Forget | Huberman Lab Essentials
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Behaviors
NSDR
“I now know to use a NSDR, Non-Sleep Deep Rest protocol. And that allows me to fall back asleep.”
12:33 ·
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In this episode
9 protocols
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12:33
NSDR
Behaviors
“I now know to use a NSDR, Non-Sleep Deep Rest protocol. And that allows me to fall back asleep.”
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22:16
EMDR / Lateralized Eye Movements
Behaviors
“In the last five years, there have been no fewer than five journals and papers showing that lateralized eye movements of the sort that I just did-- and if you're just listening to this, it's just moving the eyes from side to side with eyes open-- that those eye movements, but not vertical eye movements, suppress the activity of the amygdala, which is this brain region that is involved in threat detection, stress, anxiety, and fear.”
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25:45
Ketamine
Supplements
“Ketamine is being used to prevent learning of emotions very soon after trauma. Ketamine is being stocked in a number of different emergency rooms, where if people are brought in quickly-- and these are hard to describe even-- but a horrible experience of somebody seeing a loved one next to them killed in a car accident and they were driving that car.”
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29:55
Consistent Sleep Duration
Behaviors
“Turns out that for sake of learning new information, limiting the variation in the amount of your sleep is at least as important and perhaps more important than just getting more sleep overall. I find great relief personally in the fact that consistently getting, for me, about 6 hours or 6 and 1/2 hours is going to be more beneficial than constantly striving for eight or nine and finding that some nights I'm getting five and sometimes I'm getting nine and varying around the mean.”
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30:35
Avoid Drinking a Lot of Fluid Before Bed
Behaviors
“Well, there are a couple of different ways. But here's how to not get more REM sleep. First of all, drink a lot of fluid right before going to sleep.”
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31:04
Tryptophan / 5-HTP
Supplements
“The other one is tryptophan or anything that contains 5-HTP, which is serotonin or a precursor to serotonin. For some people, those supplements might work. But beware, serotonin supplements could disrupt the timing of REM sleep and slow wave sleep.”
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31:23
Resistance Exercise
Behaviors
“One of the most powerful ways to increase the percentage of slow wave sleep, apparently without any disruption to the other components of sleep and learning, is to engage in resistance exercise. It's pretty clear that resistance exercise triggers a number of metabolic and endocrine pathways that lend themselves to release of growth hormone, which happens early in the night.”
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32:20
Avoid THC For Sleep Quality
Supplements
“Alcohol-- alcohol and marijuana are well known to induce states that are pseudo sleep-like, especially when people fall asleep after having consumed alcohol or THC, one of the active components in marijuana. Alcohol, THC, and most things like them, meaning things that increase serotonin or GABA, are going to disrupt the pattern of sleep.”
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32:20
Avoid Alcohol For Sleep Quality
Diet
“Alcohol-- alcohol and marijuana are well known to induce states that are pseudo sleep-like, especially when people fall asleep after having consumed alcohol or THC, one of the active components in marijuana. Alcohol, THC, and most things like them, meaning things that increase serotonin or GABA, are going to disrupt the pattern of sleep.”