Episode
Understanding and Using Dreams to Learn and to Forget
1:19:24
Published: Mon Feb 01 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (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 As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this episode, the hosts discuss the concept of lucid dreaming and the benefits of taking single-ingredient supplements to optimize the sleep experience, including cost and effectiveness.
00:00 - 06:44 (06:44)
Summary
In this episode, the hosts discuss the concept of lucid dreaming and the benefits of taking single-ingredient supplements to optimize the sleep experience, including cost and effectiveness. They also explore the idea of learning and unlearning during dreaming, specifically emotional events.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
Learn about the differences between slow-wave and REM sleep, and how to leverage daytime activities to access more of each type, depending on personal needs.
06:44 - 12:45 (06:00)
Summary
Learn about the differences between slow-wave and REM sleep, and how to leverage daytime activities to access more of each type, depending on personal needs.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
Slow wave sleep is crucial for motor learning and detail learning, as well as specific event recollection.
12:45 - 18:54 (06:08)
Summary
Slow wave sleep is crucial for motor learning and detail learning, as well as specific event recollection. Norepinephrine is active during slow wave sleep, despite its association with alertness and movement during waking states.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
The connections between the brainstem, pons area and thalamus, among other areas of the brain, all contribute to making Rapid Eye Movement (REM) sleep, the curious experience that it is.
18:54 - 24:34 (05:39)
Summary
The connections between the brainstem, pons area and thalamus, among other areas of the brain, all contribute to making Rapid Eye Movement (REM) sleep, the curious experience that it is. Beyond Rapid eye movements, there’s a lot more happening, with implications for the kinds of dreams that happen in REM sleep and the learning that can occur during it.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
The use of NSDR or non-sleep deep rest is helpful in falling back asleep when waking up during the night.
24:34 - 34:23 (09:49)
Summary
The use of NSDR or non-sleep deep rest is helpful in falling back asleep when waking up during the night. Slow wave sleep is important for motor and detailed learning, while REM sleep is associated with vivid dreams and no epinephrine.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
Researchers have discovered a clinical tool that uses eye movements from side to side to suppress the activity of the amygdala, a brain region involved in anxiety and fear, and to uncouple emotional loads from traumatic experiences over time.
34:23 - 52:00 (17:36)
Summary
Researchers have discovered a clinical tool that uses eye movements from side to side to suppress the activity of the amygdala, a brain region involved in anxiety and fear, and to uncouple emotional loads from traumatic experiences over time. REM sleep and slow wave sleep are also critical in attaching emotions to experiences and ensuring emotional attachment is correct.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
Expert recommends not only getting enough sleep, but also consistent sleep, in order to achieve restorative slow wave sleep and REM sleep.
52:00 - 59:53 (07:53)
Summary
Expert recommends not only getting enough sleep, but also consistent sleep, in order to achieve restorative slow wave sleep and REM sleep. Identifies the importance of monitoring sleep patterns for health and wellness.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
Resistance exercise is a powerful way to increase slow wave sleep without disrupting other components of sleep and learning.
59:53 - 1:05:39 (05:46)
Summary
Resistance exercise is a powerful way to increase slow wave sleep without disrupting other components of sleep and learning. Keeping sleep in intervals of ultradian cycles can be better than waking up in the middle, as it disrupts the overall sequencing of slow wave and REM sleep.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
The latest episode concludes a five-episode series about sleep and transitions in and out of sleep.
1:05:39 - 1:16:11 (10:32)
Summary
The latest episode concludes a five-episode series about sleep and transitions in and out of sleep. The speaker shares tips about identifying types of dreams and understanding sleep cycles.
EpisodeUnderstanding and Using Dreams to Learn and to Forget
PodcastHuberman Lab
The speaker corrects misinformation about testosterone production and clarifies the concept of average temperature.
1:16:11 - 1:19:17 (03:05)
Summary
The speaker corrects misinformation about testosterone production and clarifies the concept of average temperature. An ad for supplements and protocols is mentioned.