Huberman Lab

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:03:00 The Dream Mask  

00:06:00 Cycling Sleep  

00:08:10 Chemical Cocktails of Sleep  

00:13:00 Motor Learning  

00:16:30 High Performance with Less Sleep  

00:17:45 Rapid Eye Movement Sleep  

00:20:30 Paralysis & Hallucinations  

00:23:35 Nightmares  

00:24:45 When REM & Waking Collide  

00:25:00 Sleeping While Awake  

00:26:45 Alien Abductions  

00:29:00 Irritability  

00:30:00 Sleep to Delete  

00:32:25 Creating Meaning  

00:34:10 Adults Acting Like Children  

00:36:20 Trauma & REM  

00:37:15 EMDR  

00:39:10 Demo  

00:44:25 Ketamine / PCP  

00:45:45 Soup, Explosions, & NMDA  

00:48:55 Self Therapy  

00:50:30 Note About Hormones  

00:51:40 Measuring REM / SWS  

00:53:15 Sleep Consistency  

00:56:00 Bed Wetting  

00:58:00 Serotonin  

00:59:00 Increasing SWS  

00:59:50 Lucidity  

01:02:15 Booze / Weed  

01:03:50 Scripting Dreams  

01:04:35 Theory of Mind  

01:07:55 Synthesis  

01:10:00 Intermittent Sleep Deprivation  

01:11:10 Snoring Disclaimer  

01:11:40 New Topic  

01:15:50 Corrections  

01:17:25 Closing Remarks  

Disclaimer & Disclosures

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In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:04:15 The bedrock of sleep-rest cycles  

00:07:05 Night owls and morning larks  

00:08:22 “The perfect schedule”  

00:11:04 The 100K Lux per morning goal  

00:15:15 Keeping your biological clock set  

00:16:15 Reset your cortisol  

00:21:22 Jet Lag, death and lifespan  

00:23:00 Going East versus West  

00:28:45 The key to clock control  

00:31:01 Your Temperature Minimum  

00:36:30 Temperature and Exercise  

00:41:20 Eating  

00:42:50 Go West  

00:44:15 Pineal myths and realities  

00:51:13 The Heat-Cold Paradox  

00:53:45 Staying on track  

00:55:30 Nightshades  

00:57:00 Emergency resets  

00:57:30 Psychosis by light  

00:58:05 Shift work  

01:02:40 The Temperature-Light Rule  

01:04:20 Up all night: watch the sunrise?  

01:06:45 Error correction is good  

01:08:20 NSDR protocols/implementation  

01:10:44 The frog skin in your eye (not a joke)  

01:16:39 Why stress turns your hair white  

01:17:24 Ovaries or testes?  

01:18:25 Babies and bright light  

01:21:40 Polyphasic sleep  

01:25:25 Ultradian cycles in children  

01:27:38 Teens and puberty  

01:29:50 Light before waking for better sleep  

01:31:20 Older people and circadian rhythms  

01:33:48 Sleepy Supplements  

01:42:00 Red Pills & Acupuncture  

01:43:50 Highlights  

01:48:30 Feedback and Support  

Disclaimer & Disclosures

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“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:05:50 Moonlight & Fire  

09:25:00 Red Light: Good & Bad  

00:15:45 Why Blue-Blockers Are Unscientific  

00:19:20 Eyeglasses, Contact Lenses & Windows  

00:22:05 Adding Up Your Lights  

00:24:30 “Netflix Inoculation” With Light  

00:25:25 How The Planet Controls Your Energy  

00:27:00 A Season For Breeding (?)  

00:31:15 Melatonin / Serotonin  

00:33:50 Epinephrine vs Adrenaline: Same? Different?  

00:35:00 Exercise & Your Sleep  

00:40:30 Neuroplasticity & Food/Chemicals/NSDR  

00:44:10 Using Sound & Smell To Learn Faster  

00:46:45 Dream Meaning & Remembering  

00:48:15 Waking Up Paralyzed  

00:49:40 Nap/Focus Ratios For Accelerated Learning  

00:52:45 Hypnotizing Yourself  

00:54:05 Smart Drugs  

01:01:10 Magnesium: Yay, Nay, or Meh?  

01:02:10 How Apigenin Works  

01:04:30 Serotonin: Slippery Slope  

01:05:35 The Frog Experiment  

01:08:35 Temperature  

01:10:30 Morning Chills  

01:28:00 Eating For Heating  

01:30:30 Vagal Pathways For Gut-Brain Dialogue  

01:31:50 Sex Differences  

01:33:50 Self Experimentation  

Disclaimer & Disclosures

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Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:01:23 Sponsors: AG1, LMNT, Waking Up  

00:06:54 What Is Sleep Really For?  

00:09:33 Sleep Hunger  

00:11:09 Caffeine: Devil & Angel  

00:15:34 Timing Your Sleep Properly  

00:17:30 Release Your Hormones (At The Right Times)  

00:18:45 (Pineal) Melatonin Warning  

00:24:30 Strange Vision Is Good Vision  

00:32:50 Blue Light Is Great!  

00:37:00 The Real Problem With Smartphones  

00:38:30 Blind / Low Vision People  

00:39:45 Using Exercise & Food To Set Your Clock  

00:42:00 The Power of Sunset  

00:45:43 The Healthy Holes In Your Skull  

00:48:15 Bad Light  

00:51:11 Light Location  

00:53:00 Fire / Candlelight  

00:54:00 When To Eat  

00:54:40 How To Wake Up Earlier  

01:08:00 Using The Body To Control The Mind  

01:10:00 Drugs & Supplements  

01:18:00 Sleep Walking  

01:20:00 Office Hours  

Disclaimer & Disclosures

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Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week!

Read the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:02:25 Sponsors: AG1 & LMNT  

00:07:57 What is the Nervous System  

00:07:25 Deja Vu  

00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain  

00:10:47 Jennifer Aniston Neurons  

00:11:58 Sensations  

00:13:30 Magnetic Sensing & Mating  

00:14:51 Perceptions & The Spotlight of Attention  

00:16:33 Multi-Tasking Is Real  

00:17:45 Bottom-Up vs. Top-Down Control of Behavior  

00:18:38 Focusing the Mind  

00:21:47 Antidepressants  

00:25:01 Thoughts & Thought Control  

00:25:56 Actions  

00:30:40 How We Control Our Impulses  

00:33:44 Neuroplasticity: The Holy Grail of Neuroscience  

00:38:34 The Portal to Neuroplasticity  

00:43:53 Accelerating Learning in Sleep  

00:47:29 The Pillar of Plasticity  

00:52:22 Leveraging Ultradian Cycles & Self Experimentation  

00:57:17 Summary  

00:58:03 Zero-Cost Support, Feedback, Reviews  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube.

Learn more about your ad choices. Visit megaphone.fm/adchoices