Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe

See Andrew Huberman live in New York, Los Angeles & San Francisco: https://go.hubermanlab.com/protocols-event In this Huberman Lab Essentials episode, my guest is Dr. Gina Poe, PhD, a Professor of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss the architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing. We also explain science-supported tools to improve sleep quality, support cognitive performance, and hormone balance. Show notes: https://go.hubermanlab.com/kZUkSSF Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Timestamps 00:00:00 Gina Poe 00:00:19 Sleep States, Perfect Night’s Sleep 00:02:23 Early Sleep, Memory Processing, Dreams 00:04:34 Growth Hormone & Early Sleep, Tool: Consistent Bedtime 00:06:47 Alcohol & Negative Sleep Effects 00:07:45 Middle Sleep States, Creativity 00:08:59 Waking During Night, Nighttime Urination 00:10:06 Later Sleep, REM, Deep Sleep; Sleepwalking 00:12:28 Morning Grogginess; Sleep Trackers 00:14:20 Early Sleep “Washout”, Brain Waste Clearence 00:18:23 Locus Coeruleus, Learning & REM Sleep, Tool: Calm Bedtime Routine 00:22:24 Sleep Spindles, P Waves, Learning & Creativity 00:25:47 Trauma Recovery, REM Sleep, Locus Coeruleus 00:29:19 Acknowledgements #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer