Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series

Рет қаралды 171,295

Күн бұрын

This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.
We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.
We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.
This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.
The next episode in this guest series explains how sleep benefits emotional regulation and mental health.
Access show notes, including referenced articles and additional resources: www.hubermanlab.com/episode/g...
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Dr. Matt Walker
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Timestamps
00:00:00 Sleep & Learning
00:00:59 Sponsors: Helix Sleep, Whoop & Waking Up
00:05:48 Learning, Memory & Sleep
00:09:32 Memory & Sleep, “All-Nighters”, Hippocampus
00:13:46 Naps & Learning Capacity
00:16:59 Early School Start Times, Performance & Accidents
00:26:38 Medical Residency & Sleep Deprivation
00:29:35 Sponsor: AG1
00:30:49 Tool: Sleep Before Learning; Cramming Effect
00:35:09 Tools: Caffeine; Timing Peak Learning; “Second Wind”
00:44:25 Memory Consolidation in Sleep
00:55:07 Sleepwalking & Talking; REM-Sleep Behavioral Disorder
01:00:16 REM Sleep Paralysis, Alcohol, Stress
01:07:41 Sponsor: InsideTracker
01:08:46 Skills, Motor Learning & Sleep
01:17:03 Tool: Timing Sleep & Learning, Skill Enhancement
01:20:00 Naps; Specificity & Memory Consolidation, Sleep Spindles
01:27:21 Sleep, Motor Learning & Athletes; Automaticity
01:34:10 Can Learning Improve Sleep?
01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation
01:44:38 Pillars of Health; Dieting & Sleep Deprivation
01:49:35 Performance & Poor Sleep, Belief Effects, “Orthosomnia”
01:57:03 “Overnight Alchemy”, Sleep & Novel Memory Linking
02:05:58 Sleep & Creativity
02:11:09 Tools: Waking & Technology; Naps; “Sleep on a Problem”
02:20:51 Creative Insight & Sleep
02:26:18 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, KZfaq Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Sleep
Disclaimer: www.hubermanlab.com/disclaimer

Пікірлер: 328

@JonBLodi Ай бұрын

Dr. Walker has repeatedly been saying, "You should wake up feeling refreshed." After realizing I wake up every day feeling groggy, his statement finally sunk in. The last few days I've gone to bed just 30 minutes earlier and I have, indeed, been waking up feeling refreshed. I can actually concentrate for much longer on my work now. THANK YOU BOTH for this series!

@haileynichelle8343 Ай бұрын

I'm going to try that! Thanks and good for you 🎉

@brunodangelo1146 Ай бұрын

You might not have that much control of at what time you get up, but you definitely can control at what time you go to bed. Super intelligent decision going to bed 30 minutes earlier, enjoy the free brainpower!

@JonBLodi Ай бұрын

@@brunodangelo1146 Agreed! I'm not losing 30 minutes of valuable work time, I'm gaining more than 8 hours of more focused work time the next day.

@Gigi-nv5ev Ай бұрын

I agree!! So happy for you!! We may not want to retreat earlier, but we need to! ✨🌟✨

@dzingunyte Ай бұрын

i wish all people could communicate in this calm polite manner as these two human beings. fantastic info, thank you

@preetibaguette Ай бұрын

Prof Huberman, because of your talks I have learnt to wake up every morning with hope. I can't thank you enough.🙏

@haileynichelle8343 Ай бұрын

NO ONE should be working 16-30 hour shifts, let alone people in charge of saving human lives... for both their sake and the sake of others.

@otacon_ahyo 4 күн бұрын

My brother is a doctor and he has shifts, he drives for 50 minutes the way back home .. one time after a shift he had an accident because of this micro sleeps

@OutperformMP Ай бұрын

Sleep is so underrated. This should be a wake up call of how critical sleep is for all aspects of life. Master your sleep and you'll get ahead of 99% of people. Amazing episode!

@SimpleTradingSPY 25 күн бұрын

Hah...wake up call....lol.......OK I'll leave now

@whitneytran7027 Ай бұрын

Dude, Matthew Walker is a Poet Scientist , no cap. The Einstein bit, traveling back in time, the delivery - chef's kiss

@melovil9199 Ай бұрын

And his voice is superb

@nathantrujillo471 Ай бұрын

Can you time stamp I missed it I think

@throughagardenlens Ай бұрын

Well, it’s happened again. I started watching this podcast with the intent of watching for a few minutes then come back to it later, but 45 minutes into it I’m still standing here unable to walk away. This happens every time a new podcast comes out. So much information, so clearly presented, so vital for our everyday life. Clearly you have a gift to make this information so accessible and interesting so thank you for that. And my 70-year-old sleep deprived brain is particularly interested in this series. I already see improvements in my sleep so thank you for that too.

@Taliatekito Ай бұрын

Can’t tell if it’s ironic that I listen to Matt Walker to fall asleep to. His low croak is the right soothing sound for me.

@slothsarecool 14 күн бұрын

I also listen to these for sleep 😅

@LouBastic 10 күн бұрын

Love the description “low croak”, I’m using that

@cbc5769 9 сағат бұрын

Same!

@janineclaassens9019 Ай бұрын

You guys should do an episode specifically for peri and menopausal women. Hoe sleep affects them. How things change duration menses etc.

@alangello5 Ай бұрын

Absolutely agree. And please incorporate the role of resonance , or brain wave resonance, or alignment, in this talk. Fascinating

@michaelgarzon6945 Ай бұрын

-"Dr. Walker". +"Dr. Huberman". I mean, that was like the shortest, easiest, most honest way to mutually show respect to each other. Such classy gentlemen. Thank you.

@georgerichards6629 Ай бұрын

Can we now PLEASE have an episode on lucid dreaming!

@melovil9199 Ай бұрын

Second to this @Andrew Huberman

@Noah-xn5th Ай бұрын

YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEES

@Sara.T.N. Ай бұрын

Pillars of Health!(01:44:38)👍 What are the six things that make the greatest contribution to good health? 1) Sleep? Yes, got it. Including sunlight and darkness? 2) Good nutrition? and 3) Movement? Most people would probably agree. 4) Social connection - relationship to others? 5) Thoughts - relationship to one self? I'm so glad that you, Dr. Huberman, have made episodes on mental health, meditation and science of gratitude. 6) Environment? e.g. coping with heat waves, air pollution (PM2.5 etc.), spending time in nature (podcast AMA #10), and vitamin D from sunlight. I mean, the environment is different if you live in Bel Air or in downtown Los Angeles, or in the area of Death Valley, CA. The environment you live in will affect your health. Maybe a seventh category could be added: society? Things that also matter are availability of clean water, health care, education, work to make a living, and so on. There are differences between living in Tijuana in Mexico and living in Aspen, CO. I got the inspiration to write the questions and the six categories above, after having read the book "Halsogatan" by Dr Anders Wallensten, MD. (This book was published in 2020, and is not in english.) In the country where I live we have our own "local Dr Hubermans". One of them is Dr Wallensten, and I think the most famous one is Dr Anders Hansen (author of "The Attention Fix" (2023) and other books).

@lawrencekirchheimer734 Ай бұрын

Mindset is the key because it controls the body.

@Daniel-jh1np Ай бұрын

The episode nobody suggests but all secretly want: Matt Walker and Jocko Willink

@Addeatt Ай бұрын

I've looked forward to every single episode in this series since the first. I truly can't elucidate how much this knowledge has helped me. I've been feeling fantastic. My appreciation is off the charts! Thank you.

@Angeliquuue Ай бұрын

Matt Walker is amazing. He speaks poetically and gives wonderful examples. Love him! Thank you both for this amazing sleep series. I am excited for the next episode!

@InnerStrengthVarun Ай бұрын

Sounds like my bed is the ultimate classroom!

@frankiieg7708 Ай бұрын

Dr Matthew Walker is truly an intellectual artist within his field. Always pushing forward and creating new perpectives on sleep as we know it. Also hats off to Dr Andrew Huberman for providing us with eternal knowledge consistenly and constantly. 🎉

@mommybreakdown Ай бұрын

I have never paid this much attention to sleep in my life, but I’m here for it. If I could just get all of my obligations on board to follow this. 😆 I am making changes though. Thanks, Dr. Huberman!

@mommybreakdown Ай бұрын

“We are failing our children with early school start times.” 🥺 This is huge, and thank you for fighting for this Dr. Walker. This, as well as daylight savings time, need to change.

@diane6154 Ай бұрын

I have taught music for over 60 years. Decades ago I found that when students who had spent hours working on a difficult passage without accomplishment stopped working and returned to the piano/organ again after an interval of sleep, they were able to play the passage with ease. There are many other very interesting and dependably regular occurrences in the study of music. As both student and teacher of classical organ, I have had the unique opportunity of realizing the extended components, idiosyncrasies and benefits involved in brain/muscle/music synchronization. There is yet much to be learned in music/brain connection.

@Ansh-0001 Ай бұрын

Most importantly all this stuff for free ❤ providing great information

@act2vate Ай бұрын

I’m all ears! Thank you both

@kamaldhillon8223 Ай бұрын

Dr walker’s explanation technique is superb. Very well explained.

@yashtapase3821 Ай бұрын

Huge ❤ from 19YO student of yours ❤from india 🇮🇳 andrew huberman sir 🙌

@dm_podcast_takeways Ай бұрын

Matt knows his stuff very well

@notinservice3724 Ай бұрын

another good speaker is the "critical drinker" for another smart guy

@adelineellen Ай бұрын

I’m loving this series so much Both of these men’s voices to me are so safe and awesome

@DrYouMrTube Ай бұрын

Instant like, one of my fav series. The speaker isn't selling garbage and giving real world info openly, without the "buy my book for more more..."

@Gigi-nv5ev Ай бұрын

This well-presented and detailed presentation is making my brain grow!! How I love learning from these two stellar scientists!

@AndiAlexander1 Ай бұрын

Related to the pianist, I am an opera singer, and the process for learning a role is very organized. I learn a new part of the role, then sing through the entire role including the part I just learned, then I sleep. The next day, not only do I know what I practiced better, but I seem to have a head start on the parts I haven’t yet learned, but had only listened to in a casual way previously.

@shawnlebrato4960 Ай бұрын

Dr. Huberman, I think you should not compare yourself to anyone else and whatever pressure has been put on you over these past years as you have grown, I pray that they go away. You are saving humanity and bringing together so much information that we would not be able to grasp without your guidance along the way. You are a one of the great ones in history, over all the extremists, because you literally help put it all together and use the examples in such a way that they can be applied with a non-trampling method. You are a modern-day hero and are changing the face of humanity with an unwavering impact that is genuine and filled with personal grit we all can agree on. Thank you bro, God Bless your life! (you have changed my life and I pass on what I can)

@lambertyoga1087 Ай бұрын

Id be interested to see how a nap compares to 30 minutes of meditation or even sleep to 1 hour of meditation. Being able to relax deeply after high effort appears to be the key to most health benefits

@michele0324 Ай бұрын

I've listened to each episode in this series about sleep, implemented some of the protocols and have seen an improvement in my sleep for the first time in 29 years. Thank you both!

@joe_zupko Ай бұрын

Love his analogies for teaching haha emails, usb sticks... makes it much easier to follow

@EclecticWizard6 Ай бұрын

I have been struggling with sleep literally since before I was born (according to mom I was very active at night during pregnancy). I have a terrible memory and don't remember much of my life in any type of linear fashion and have alot of trouble focusing. Last night was a rare night I got a bit over 7 hours and I feel amazing. Still haven't been able to cure my insomnia but these conversations are an invaluable resource and great motivation to keep trying. Thank you Matt and Andrew!

@victoriafoskett1214 25 күн бұрын

Wow dr walker got all grown up and funky!!!! Love him ❤

@mohammademaditaj9479 Ай бұрын

i,m doing the 20mins nap protocol since last episode, i cant describe how incredible it is, even when i think i have not fall asleep and my alaram tings , i,m refreshed

@arronhandschumacher3438 Ай бұрын

Matt walker’s glow up from JRE to this interview, astounding

@StineNielsen-lf1es Ай бұрын

Thanks for 4 insightful podcasts about sleep. A wish In number 5 or 6 talk about mouthbreathing, a huge worldwide epidemic that leads to bad sleep, sleep apnea, snoring, etc. and how this can negatively affect sleep stages. Protocols to avoid mouthbreathing. For example, sleep tape. If there is insufficient evidence for it, it could be the message… 🙏

@lisasawyer2303 Ай бұрын

Loved the episode, fascinating stuff! But I have to say: I'm french and I've never heard 'sleeping with a problem'.. what we do say is 'la nuit porte conseil ' which loosely translates to 'night brings counsel or advice' and I personally think that's beautiful 😊

@olgazavilohhina6854 Ай бұрын

¡Hola Profe!"Утро вечера мудренее!" No romance in this Russian proverb, but definitely a lot of wisdom. Thank You for all Your hard work and care for all of us.

@yasmanz Ай бұрын

Thank you for this series! I have improved my sleep a lot in last couple weeks by using tennis-ball-in-tshirt method. I feel so much better now!

@haileynichelle8343 Ай бұрын

DR. WALKER❤ Yes! We should end early start times for good. Makes so much more sense, and students will end up healthier, smarter, and happier.

@noelkitonga Ай бұрын

Thank you for doing this Andrew, you are the greatest to ever do this.

@laneythelame Ай бұрын

What a time to be alive, to have this information readily available, I will be putting all advice into practice, thank u prof 😊

@lifeofzod0328 Ай бұрын

Huberman I’ve been following you for a while now from delaying caffeine, cold exposure, sunlight when waking and focusing on sleep it’s helped me tremendously thank you for everything you do.

@Sky10811 Ай бұрын

i stopped coffee completely amd switch to a good tea with milk (no sugar, obviously) every morning. feeling soo much better

@patriciacarnevallidemirand6727 Ай бұрын

Yaay...episode 4th 🎉

@user-hu9zy9tb4u Ай бұрын

This series continues to delight. I was particularly interested in the reference Dr Walker made to people carrying out, what could be regarded as 'awake' activities while sleeping. I read an interesting article 'Confessions of a Sleepwalker by Decca Aitkenhead in the Sunday Times (London) just this Sunday past (April 21) which discussed the author's experience with non-REM parasomnia. He references Prof Guy Leschziner , a consultant neurologist at Guy's and St Thomas who runs a leading sleep clinic in the UK, who recounted the story of a lady who rode her motorbike in her sleep. I believe some have used this extraordinary condition to defend murder charges. What we do in our sleep is so interesting! One thing I would like to take issue with, however, is that 'concretizing' is not a real word Dr Walker. You may have been playing that well known game 'who can get the most ridiculous word into this podcast/meeting' with Dr Huberman, but made up words do not count - so no points for you. Also, Dr Huberman, you are looking exhausted, please take some time to yourself...we need you fighting fit to do what you do so well. Thanks again gents, smashing podcast.

@pamwoehrle6777 Ай бұрын

Will you cover how much REM and Deep is in the health range as a % of total sleep? He mentioned 20% in one of the podcasts for REM but is there a range and what about Deep??

@lawrencekirchheimer734 Ай бұрын

Another great opportunity you provided me to advance in memory skills, Thank you Mr Huberman

@lgthorpe Ай бұрын

Listened to all 4. Absolutely my favourite so far. Can't wait for the next 2 to drop.

@tedmahachi Ай бұрын

Andrew not interjecting, game changer! Man, l love this channel. Let’s talk about sleep forever!

@cr2370 Ай бұрын

loving this series. learning a ton of new information.

@_Yeshurun_ Ай бұрын

Its a shame that not everyone hears this information nor wants to learn it. I work in one of the worst school districts in the U.S (Clark County) and I truly believe that if this information were to be taught to students and repeated year after year in the form of a class, regarding exercise, sleep, diet and sunlight it would be a key component to better schools Nation wide. Of course we dont live in an ideal world yet and parents play a huge role in kids implementing these habits but I just know that having this fine information taught would help significantly all around.

@simulatedFeelings Ай бұрын

thanks. first full listen of this podcast. it is all that and more. coincidentally, I watched this because I am having trouble with sleep.

@TaniaEstes Ай бұрын

I wish Matt would rally for getting rid of daylight stupid time in California as well!!!

@michelleconn805 Ай бұрын

Professor Huberman I adore you, I love listening and watching you talk absolutely charming,smart, beautiful man❤ thank you for the interesting podcast you're awesome 💖

@Lore__wo Ай бұрын

good episode, but i have a question, How long should I nap after learning?

@harrykrinelos127 Ай бұрын

Professor HUBERMAN. Excellent questions, bringing the best information forward in such depth and detail. Patience timing always Excellent interactions.

@joekarboski568 Ай бұрын

Thank you for recommending “On the Move” in one of your earlier podcasts. Sacks was a fascinating character. A memoir unlike another. Best!

@arturoayaladelgado8155 Ай бұрын

Thanks a lot Mr Huberman i really apreciate..

@jaclynross1435 Ай бұрын

Thank you for sharing your knowledge with us! ❤

@user-ph8he9pm4t Ай бұрын

95% of problems would be solved if people just get more sleep

@Mastermindyoung14 Ай бұрын

more *QUALITY* sleep

@dzingunyte Ай бұрын

these series are fascinatingly interesting! thank you both Doctors!! i love my sleep time! it's priceless priority to me

@louisezilliox1600 Ай бұрын

Thank you for another great episode. This deep dive into sleep is so fascinating and sometimes actually quite emotional, learning just how incredible our brains actually are.

@D4n1m3l Ай бұрын

Glad you both got the memo on the dress code

@TRINITR0N Ай бұрын

Love this series! ❤

@voice_from_pizza Ай бұрын

The Thomas Edison museum in Edison, NJ is awesome. What a creative genius.

@suhanifree390 27 күн бұрын

Thank you ❤ for this great knowledge 😊

@newday2637 Ай бұрын

Another great episode on sleep. It’s fascinating how our memory is solidified while we sleep. The studies done on changing school start times to later is awesome . With the competency and lower test grades in recent years , it would be great if later start times were implemented. Looking forward to the sleep episode on dreams .

@ernstuzhansky Ай бұрын

It was extremely interesting! Thank you very much for the series!

@ahsenbuyukaslan3984 Ай бұрын

You mentioned sleep deprivation effect in hormones such as estrogen, LH, testosterone etc. I wonder what really happens to our sleep during the menstrual cycle. How does physiology work in those times? How do you optimize sleep during the menstrual cycle? It seems to me some people need more sleep, and some can't sleep much and still feel energetic. I am good enough at optimizing my sleep using all you said since the beginning of the Huberman lab podcasts, but when the time comes to the menstrual cycle, all my settings change, and I am not in control anymore. I would appreciate it if you could discuss this with Dr.Walker.

@mrbob4819 Ай бұрын

I'm diggin' Matt's new look.

@cassandrabrecht Ай бұрын

I can listen to him speak all day...

@bogdanf6698 Ай бұрын

my favorite man is either sleepy or... it's the effect of dr W. voice :D thanks!

@crud1101 Ай бұрын

DUDE, you so are providing HEALTHY info so we all can live BETTER LIVES! You need to continue this crusade and BRINGING IT ON so TRUTH be told bc so much info junk out there. Hope Scientist continue to seek truth and not be swayed by the ridiculousness in life! March on BUD, I'm with ya....truth, clarity and love of learning how to be BETTER US! Rock on DUDE!

@DutchFutureSociety Ай бұрын

Always love your podcasts. One scientist I would be very interested in is dr. Charan Ranganath from UC Davis. Author of Why we remember, my favorite book of this year so far. Hope you can get him on the podcast! Meanwhile, thank you for all the interesting content

@CortexCraft Ай бұрын

Great one andrew, need More like this one

@notinservice3724 Ай бұрын

love the rem sleep deficit paralysis backstory ! also the bus stories, so much is being discussed , thanks guys, Kelly from Vancouver

@agusrusso6087 Ай бұрын

Cant wait for next episode. I hope its tomorrows one

@DSundberg Ай бұрын

Sleep is my favorite thing, especially a Saturday afternoon nap!

@isabelcoelho513 Ай бұрын

I could listen to Dr. Walker talk about sleep all day long. I’m learning so much. Can he please discuss the correlation between menopause and sleep? Also, I’ve recently been told that low levels of estrogen trigger sleep apnea. Is that true? If so, can HRT cure sleep apnea?

@osrsmouse3166 Ай бұрын

Hey Dr. Huberman. You and I both grew up about the same way. Skateboarding and all. Im persuing a degree in Neuroscience and would love to continue into a Doctrine in the long term. Thankyou for making this podcast. ❤

@Estebiken Ай бұрын

These two gentlemen are profoundly inspiring ❤🎉🧠✍️⭐️👌👨‍🏫🙏

@maryl.6329 Ай бұрын

Is there going to be an episode about supplements or foods that helps improve sleeping?? ❤

@Weaselsilent Ай бұрын

This has been an extremely well presented and useful information. I've thoroughly enjoyed listening to it. I'm hoping that in one of the upcoming episodes you two will cover some tips for shift workers!

@AnupamKumar-kw2lt Ай бұрын

Hi Prof. Huberman, why is it so difficult to sleep on a low carb diet or on intermittent fasting even after sufficient morning sunlight exposure and regular morning exercise? I don't take any stimulants except coffee in moderate quantities, and that too in the morning. I sleep like a baby on a high carb diet.

@ResilientDays Ай бұрын

Sorry to hear your sleep is suffering. Your question is covered in episode two of this series, called 'Protocols to Improve Your Sleep'. Minute 40:01, chapter 'food and sleep, carbs, melatonin'. Good luck!

@AnupamKumar-kw2lt Ай бұрын

@@ResilientDays Thank you so much!

@KR-nr3jw 23 күн бұрын

Thanks

@SurajPoudelHarion Ай бұрын

I have a few comments. 1) Rate of Respiration and sleep: I have been observing my 10 months old son (of course, since I started listening to this series) and I fell that there is a connection between rate of respiration and different stages of sleep. If memory reply and different stages of sleep can regulate rate of respiration, then rate of respiration could also help us be in different brain frequency (during meditation). I think there is some connection between different stages of sleep and rate of respiration.

@FoursWithin Ай бұрын

Interesting observations. Pretty sure the ideal or average respiration rates are different for toddlers, young child, teens and adults. And also such differences for "standard" brain oscillation rhythms. Which is supposedly part of the reason children can learn so much easier than the average adult.

@tb8827 Ай бұрын

Sensible advice.

@maguire4267 Ай бұрын

As a special education teacher, I think it would be interesting to do a comparison with children who have a short-term memory deficit and see if sleep would help them with their short term memory.

@larrykav Ай бұрын

How can we create what we dream about? Lucid Dreams. Thank you 🙂

@tb8827 Ай бұрын

Thanks!

@user-mi5wc9vx6t Ай бұрын

Dreaming = Time dilation ❤

@shreyasathe3421 Ай бұрын

Great series. Would like to hear about depression naps, how emotional labour the day before affects sleep that night. And how sleep if different for a clinically depressed person.

@stephenloveworld42 Ай бұрын

It was good to hear Dr. Walker discuss the real drawbacks of the typical medications--the sedative-hypnotic benzodiazepines and z-drugs--prescribed for sleep issues, but I'd really like to hear his opinion on other agents. I'd especially like to know what he thinks about the TCAs and Tetracyclics, which promote sleep through blockage of a histamine receptor, and which I understand to promote much healthier sleep than benzos and z-drugs. Ditto to low-dose Seroquel (i.e., < 50 mg), which has the H1 blocking mechanism in common. (However, on a side but related note, I've also read that with *many* antidepressants will significantly reduce REM sleep--the MAOIs actually resulting in sometimes near no REM at all!) It'd also be really cool to hear what he thinks about Xyrem (Sodium Oxybate), as I know how useful it is in narcolepsy and that sometimes physicians will even turn to this agent--despite difficulty of getting it prescribed--for insomnia when nothing else works because of how effective it is at promoting healthy deep sleep.

@smile645 Ай бұрын

For me it's not that I wake up in REM sleep paralysis, but rather upon awakening at night and trying to fall back to sleep (which always happens after 4,5 hours of sleep) after having trouble falling back to sleep oftentimes. If somehow I'm falling asleep after being awake for a longer period of time (+/- 1-2 hours) I'm FULLY aware of it which wakes me up again. I experience all of the hypnagogic phenomena and feeling those electric like sensations throughout my body and the ear deafening sound, as if something in my brain is going in overdrive. I need to be fully calm and imagine myself leaving my body to force myself into sleep, which regularly succeeds after 2-3 tries. Because I'm in a lucid state I need to proactively stay calm in my dream to be asleep which lasts only like 1-2 minutes on the first successful try. The problem is that once this happens it's the only way to sleep for the rest of the night, as I will have lost the ability to enter sleep unconscious. The more I successfully enter this forced lucid REM state, the easier it gets to re-enter it and extend the duration each time until my alarm goes off. The sleep is not really restful, but better then nothing. The weird thing for me is that leaving my body always results in entering a shadowy version of reality that is often times very empty of people and feels very strange, like I'm a ghost in an abandoned reality (I nicknamed it the shadow realm lol). Maybe when I'm in a later stage of this the dreams get a bit more vivid with more people in it. I'm awaiting my sleep study to see if there is an underlying condition that makes it more likely I experience this. When this phenomenon doesn't happen and I'm able to fall back to sleep relatively quickly upon awakening I will still experience fragmented sleep, usually awakening 3-5 times more, always when I'm in REM sleep. Any thoughts on this? Does anyone experience something similar? I'm diagnosed with ADHD, which already heightens the chance of sleeping poorly.

@lunarteswisewoman Ай бұрын

Love this HLGS 🌺💖🙏🏽

@Angeliquuue Ай бұрын

Regarding chronotypes, both of you have highlighted its genetic basis. What recommendations or protocols do you suggest for night owls who must function in a world tailored to morning people? Your insights would be greatly appreciated. Thank you! Matt you are a poet!