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Understand and Use Dreams to Learn and Forget
1 februari 2021 · 1 uur 15 min
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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
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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How to Defeat Jet Lag, Shift Work & Sleeplessness
25 januari 2021 · 1 uur 47 min
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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
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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Using Science to Optimize Sleep, Learning & Metabolism
18 januari 2021 · 1 uur 39 min
“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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
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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Master Your Sleep & Be More Alert When Awake
11 januari 2021 · 1 uur 20 min
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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
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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How Your Brain Works & Changes
4 januari 2021 · 1 uur
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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
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
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Welcome to the Huberman Lab Podcast
21 december 2020 · 4 min
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