Understand and Use Dreams to Learn and Forget | Huberman Lab Essentials
Andrew Huberman
12 dic 2024
Mindsip insights from this episode:
Utilize REM sleep for self-induced therapy
REM sleep acts as self-induced therapy by allowing you to re-experience events without the brain chemical for fear and anxiety, epinephrine.
Lift weights to enhance slow-wave sleep
Engaging in resistance exercise is one of the most powerful ways to increase the percentage of your slow-wave sleep.
Utilize trauma therapy to mimic REM sleep for emotional healing
Trauma treatments like EMDR and Ketamine therapy work by mimicking REM sleep's ability to suppress fear and dissociate emotion from experience.
Prioritize slow-wave sleep to enhance motor learning
The slow-wave sleep that dominates the early part of your night is primarily responsible for consolidating motor skills and detailed information.
Utilize lateral eye movements to suppress amygdala activity
Scientific studies show that lateral eye movements, like those used in EMDR, directly suppress the activity of the amygdala, the brain's threat-detection center.
Avoid alcohol and THC to maintain healthy sleep architecture
Alcohol and THC disrupt the critical sequencing of sleep, preventing the proper cycling between deep slow-wave sleep early in the night and REM sleep later.
Exercise caution with serotonin sleep aids to protect sleep quality
Supplements that increase serotonin, like tryptophan or 5-HTP, can potentially disrupt the natural timing and architecture of your sleep stages.
Prioritize consistent six hours of sleep for better learning
Consistently getting six hours of sleep per night is more beneficial for learning than getting a variable amount of sleep that averages higher.
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