How to Fall Asleep Faster | Dr. Gina Poe & Dr. Andrew Huberman

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5 ай бұрын

Dr. Gina Poe and Dr. Andrew Huberman discuss the benefits of practices like yoga nidra and non-sleep deep rest (NSDR) for achieving a relaxed state before sleep, highlighting their effectiveness in enhancing sleep quality and easing insomnia without pharmacology, and also touches on the potential of meditation practices like transcendental meditation in mimicking certain aspects of sleep.
Dr. Gina Poe is a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Gina Poe: Use Slee...
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Пікірлер: 78

@HubermanLabClips 5 ай бұрын

This clip is from the Huberman Lab episode "Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State." The full episode can be found on KZfaq here: kzfaq.info/get/bejne/eLOEp5uYuNKVY6c.html

@rockroll7649 5 ай бұрын

Deep breathing for sleep is awesome. Deep diaphragm breaths, exhale completely (force all of the air out of your lungs to expel all CO2), and then repeat for 6 to 8 cycles. You will feel you body relax after 5 or 6 breaths.

@ningacage2662 3 ай бұрын

Me Practising the methods and falling asleep, Literally very helpful video

@kazziodex9561 11 күн бұрын

Thank you huberman for helping me keep my health in check! I cant't express my gratitude enough man!

@netlane100 5 ай бұрын

Thank you very much for this information

@samzhang486 15 күн бұрын

Yes! Salute to the guest for touching on prayer power ! Not everyone is a yoga guy !!!

@christoffer1125 5 ай бұрын

her smile is amazing :)

@corruptedknight0 5 ай бұрын

After prolong years of social conditioning, my body tends to forget how to get into this deep sleep state without extensive effort. The first time I practice NSDR, I was misled to believe that what I'm looking for is "deep sleep" while it does help me rest my brain for a bit it doesn't do anytime more than a nap. However, when I shift my mindset to "I'm practicing how to get into deep sleep", it has significantly help me to get into this deep sleep mode whenever I lay down on bed. NSDR is a form of meditation where the intention is to practice how to relax the body and mind, or in other words getting into deep sleep mode intentionally. The benefits however isn't hours of deep sleep but teaching the body and mind how to rest.

@TheKacperosss 5 ай бұрын

Ignatian examination of conscience is great for evening

@FishOnIsMyHandle 5 ай бұрын

Prayer, agreed. 👍🙏

@mikeysnoofun 5 ай бұрын

I love you huberman

@Bmphotog 5 ай бұрын

Now the trick is how to go BACK to sleep after a 230 am piss.

@malikdewayne5927 5 ай бұрын

Don't drink atleast 3 to 2 hours before you go to sleep

@jerryasagba7352 5 ай бұрын

What Malik said would help also I started keeping a piss bucket beside my bed so if I ever need to pee I don’t have to stand and walk to the bathroom. I just reach for the bucket and go

@iridium1911 5 ай бұрын

Hydrate with electrolyte (or plain table salt) water during the day, and stop drinking fluids 4 hours before bed. If you hydrate properly, you shouldn't be thirsty. Keep your house dark. If you get up to pee, have as little light as possible for your walk to the toilet. I can do it with my eye closed literally, i just feel the walls and then sit down to pee (im a man). Once I get back to bed, I just think about how tired I am, keep telling myself how tired i am, and if i feel my brain wanting to think, I just start thinking about breathing in and out. Doesnt always work, but most of the time it does. I also feel that what you're doing in the 90 mins before bed is crucial to whether or not you can get back to sleep if you're woken up. You need to wind down, not look at phone ,etc. These things are hard to do if youre used to just watching TV/phone in bed. But they work.

@Bmphotog 5 ай бұрын

@@iridium1911 appreciate the time 👍 good advice

@iridium1911 5 ай бұрын

Np friend. Good luck! Huberman Lab has tons of stuff about sleep, there's a supplement advice as well and one of them (I think inositol) is supposed to help with going back to sleep after waking.@@Bmphotog

@michaeldekel7476 4 ай бұрын

Watching this in 2am not relaxed at all with tons of blue light in eye

@shreyashsaxena6248 4 ай бұрын

🎯 Key Takeaways for quick navigation: 00:02 🌌 *Practices for Calm Pre-Sleep States* - Deliberate non-movement practices, like yoga nidra, enhance relaxation and increase nigrostriatal dopamine. - Non-sleep deep rest aids falling asleep quickly and returning to sleep if awakened. - Insomnia's positive feedback loop can be broken through relaxation practices. 03:28 🧘 *Meditation and Sleep* - Transcendental meditation correlates with increased theta activity, potentially mimicking some functions of REM sleep. - Practices like yoga nidra and NSDR can aid sleep replacement, providing benefits similar to sleep. - Self-directed relaxation practices help individuals better manage brain states, promoting relaxation. 05:44 🙏 *Relaxation Techniques and Personal Beliefs* - Naming practices like NSDR avoids barriers associated with terms like yoga nidra. - Practices congruent with personal beliefs are more effective in reducing stress. - NSDR, as a scientific version, focuses on body scan and deep relaxation without intentions. 06:43 💤 *Intentional Relaxation Methods* - Intentional relaxation methods, such as focusing on body parts or deliberate facial muscle relaxation, aid in promoting sleep. - Military methods align with yoga nidra principles, emphasizing facial muscle relaxation and exhale-emphasized breathing. - Various relaxation techniques converge on decreasing locus coeruleus activation and countering noradrenaline release. Made with HARPA AI

@TheDayton 5 ай бұрын

You have mentioned it is beneficial to wear contacts and glasses while viewing morning sunlight due to them focusing the light go on the retinas, however should we avoid wearing them due to many corrective lenses and contacts blocking UV rays and possibly IR waves also?

@smooth_pursuit 5 ай бұрын

Yes. But I doubt he will say so. Glasses are far better than contacts though, as the full spectrum gets in around the edges.

@mana_engine 5 ай бұрын

You should wear your spectacles or contacts which allow you to see the clearest so that you can perceive the full intensity of the low angle sunlight.

@boxingjerapah 5 ай бұрын

Designing a routine/practice is the key 'context'. The problem with giving people 'content' is they start assessing it as they do it: "It's working" or "its not working " "I'm doing it right/wrong" etc etc ...

@Morax___ 3 ай бұрын

how did the youtube recommendation know I am struggling to sleep lately whatttt

3 ай бұрын

🎯 Key Takeaways for quick navigation: 🌙 Practices like yoga nidra (NSDR) induce a parasympathetic, relaxed state, enhancing the ability to fall asleep quickly and return to sleep if awakened. ⚡ Deliberate non-movement activities, such as NSDR, increase nigrostriatal dopamine and induce shallow sleep states, aiding in relaxation. 🤸‍♂️ Insomnia's challenge lies in a positive feedback loop of anxiety about sleep, making relaxation practices crucial to break the cycle. 🧘‍♂️ Meditation practices, like transcendental meditation, show increased theta activity, potentially mimicking some functions of REM sleep, though the full neurochemistry impact is uncertain. 🔄 Non-sleep deep rest (NSDR) acts as a self-directed relaxation practice without pharmacology, enhancing the ability to direct the brain towards relaxation. 🙏 Practices such as prayer, congruent with personal beliefs, can be effective in calming the mind and inducing relaxation. 🛌 NSDR and yoga nidra, studied scientifically, offer intentional relaxation techniques that focus on the body, aiding in transitioning into sleep. 😴 Various intentional relaxation methods, including facial muscle relaxation, exhale-emphasized breathing, and yawning, converge on counteracting noradrenaline release and calming the locus coeruleus. Made with HARPA AI

@someoneprice2371 5 ай бұрын

One thing I found is that don't take a nap too close to bed time. Messes up your sleep schedule entirely !

@susanfenelon8356 2 ай бұрын

Music it’s the best way to balance, with ear buds preferably..

@Cissapp2008 5 ай бұрын

💜

5 ай бұрын

I need to stop watching these sleeping episodes, only a few more and i'll sleep 0-24😂

@Noychooz 5 ай бұрын

she is wonderful!! I am Jewish and I practice all of what you mentioned: Yoga Nidra, Meditations both Vipassana style and mindfulness (especially body scans, just like her mom offered), preying and also ASMR.

@gabardjean-paul3779 5 ай бұрын

Why are you giving us your religion ?

@Noychooz 5 ай бұрын

@@gabardjean-paul3779 I'm not certified to give it 😆😆😆

@CyberPotato123 2 ай бұрын

@@Noychooz jews arent special

@russellkranesmusic9473 5 ай бұрын

Watch Seinfeld before bed…try it

@tonyb6265 4 ай бұрын

If you are talking about the comedy show hosted by Jerry Seinfeld, i actually already do that.

@KasKade7 5 ай бұрын

Prayer is talking to god. Meditation is letting god talk to you. The latter is far more powerful.

@Aakash30794 3 ай бұрын

Have a few shots 😂

@Eirikkinserdal 5 ай бұрын

Ok, i needn't sleep

@ArmwrestlingDogo 5 ай бұрын

I’m so lucky, I never have problems sleeping.

@futuredentist-xk3df 5 ай бұрын

Same. We are blessed.

@basshunter9018 5 ай бұрын

mmmmm hmmmmm mmmmmmm

@Luisfdcf 5 ай бұрын

Mhmmm mhmmm mhmm 🤮

@protoneuronium 5 ай бұрын

distracting moans 🙃

@Christopher-md7tf 5 ай бұрын

TM is such a scam. Meditation is the simplest (not easiest) thing in the world, you don't need to pay somebody hundreds of dollars for a supposedly magic mantra.

@brandonyoung4910 5 ай бұрын

What is TM?

@l.h.7216 5 ай бұрын

Transcendental Meditation I believe.

@willreid1 5 ай бұрын

This could not be more wrong - anyone who’s actually done the course would realize how deeply misinformed this is - it has nothing to do with just paying for a mantra - there is so much more that you learn about the process over the 3-4 days and it stays with you for life - you also get unlimited “refresh” sessions with your teacher or another certified TM teacher for the rest of your life if you feel like your meditations are a bit “off” for any reason TM has been one of the most meaningful and impactful things I’ve ever learned and it is the best couple of hundred dollars I’ve ever spent - BY FAR - and I’d been meditating for almost a decade before I learned it - it is meaningfully different from any other meditation I’ve tried (and I’ve tried a lot) and it is by far the most restful and powerful

@88Sith88 5 ай бұрын

TM is usually just a phrase/word that you repeat to create and sustain one-mindedness (instead of discriminative consciousness), no need for magic mantras. Like meditation, it is free.

@Wendywonder123 5 ай бұрын

Can’t agree more! It’s totally bull shit

@peterguthrie5018 4 ай бұрын

just stop watching you tube !

@anitahernandez1207 5 ай бұрын

The origins of Yoga Nidra are a little disturbing. You would need to become a contortionist. Only then would that individual be able to somehow escape death. That almost seems like inflicting harm on the body for some type of anxiety release. Like the exercise part of yoga, Yoga Nidra has been modernized to become more about meditation. However, the origin was about a goddess named Yoganidra and I think that appealed to people because it made them feel that somehow they can become superhuman by morphing themselves into that story. To push the body to extreme levels of anxiety for a release to escape some type of death where they can achieve nirvana or an answer for karma.

@smooth_pursuit 5 ай бұрын

I’m sorry but you don’t know what you are talking about. There’s no goddess called “Yoganidra”, nidra simply means sleep. Yoga also has nothing to do with “escaping death”; and no degree of contortionism is required.

@smooth_pursuit 5 ай бұрын

It just goes to show how what he says about the name is true. Mention yoga and people make up all sorts of woo woo like the above, that has no bearing on actual yoga practice. Saying NSDR will bring up none of these irrelevances 😂

@anitahernandez1207 5 ай бұрын

@@smooth_pursuit I spoke the truth. Yoganidra was a goddess of religion and her followers were required to become contortionists. It had everything to do with the religious beliefs of Karma and Nirvana. The history was glossed over and modernized so people don’t freak out about the origin of the religious beliefs. There’s nothing wrong with relaxing or collecting ones thoughts but origins mean something to me

@TheMysticAnimeMaster 4 ай бұрын

@@anitahernandez1207 youre 100% right. Yoga is a religous practice, the health benefits are a secondary factor. Most people do not realize this because they are spiritually discerned.

@sadbravesfan 4 ай бұрын

All due respect her saying "yeah...mhmm" every 5 seconds is annoying af. Mute her mic when she's not the one talking lol

@NotAnEconomist 5 ай бұрын

Turned it off the second she mentioned “prayers”. I know Andrew can’t control what guests believe and will say on the podcast but i can’t listen to neuroscience advice from someone who believes in the space-daddy…

@notimeforspace2477 5 ай бұрын

Its good for your mental health to have a space dady,im sure she is aware of that...I was born in Christian family and even though I don't really belive in "god" as portrayed in the bible,prayers actually make me feel so much better and relaxed

@notimeforspace2477 5 ай бұрын

Placebo effect or not it doesn't matter,whatever works for you is what you should practice

@NotAnEconomist 5 ай бұрын

@@notimeforspace2477 I’m all for “do and believe in anything you want, I would never pass a law to stop one from doing it, but it is not good for your mental health to believe in anything mystical. There is a rational universe out there, I urge you to explore it. Start with reading Atlas Shrugged. Cheers!”

@scottyc1829 5 ай бұрын

Lol.

@AnttonCB 5 ай бұрын

So then you shouldn't listen to Huberman himself. He said he believes in God