Understanding and Using Dreams to Learn and to Forget

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. Please put any questions or thoughts (or dreams!) you have in the comments section.
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: hubermanlab.com/sponsors
Social:
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Twitter - / hubermanlab
Facebook - / hubermanlab
Website - hubermanlab.com
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Timestamps below.
00:00 Introduction
03:00 The Dream Mask
06:00 Cycling Sleep
08:10 Chemical Cocktails of Sleep
13:00 Motor Learning
16:30 High Performance with Less Sleep
17:45 Rapid Eye Movement Sleep
20:30 Paralysis & Hallucinations
23:35 Nightmares
24:45 When REM & Waking Collide
25:00 Sleeping While Awake
26:45 Alien Abductions
29:00 Irritability
30:00 Sleep to Delete
32:25 Creating Meaning
34:10 Adults Acting Like Children
36:20 Trauma & REM
37:15 EMDR
39:10 Demo
44:25 Ketamine / PCP
45:45 Soup, Explosions, & NMDA
48:55 Self Therapy
50:30 Note About Hormones
51:40 Measuring REM / SWS
53:15 Sleep Consistency
56:00 Bed Wetting
58:00 Serotonin
59:00 Increasing SWS
59:50 Lucidity
1:02:15 Booze / Weed
1:03:50 Scripting Dreams
1:04:35 Theory of Mind
1:07:55 Synthesis
1:10:00 Intermittent Sleep Deprivation
1:11:10 Snoring Disclaimer
1:11:40 New Topic
1:15:50 Corrections
1:17:25 Closing Remarks
As always, thank you for your interest in science!
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
[Title Card Photo Credit: Mike Blabac www.blabacphoto.com/]

[@winbalingit8502]

I recently had a patient with PTSD have an anxiety attack while we were waiting for his doctors appointment, I am a case manager. After listening to your podcast, I took him outside and told him to scan the horizon back and forth as we walked. I don’t know if I did it correctly, my grasp of EMDR is remedial at best, but it worked! He was so relieved, he now uses it himself as a tool to help cope with his anxiety!Your tools definitely bumped up my nursing game!!😁👍🏽Thank you!!🙏🏽

[@ultragirl7202]

Love this ❤️

[@cavelleardiel]

Way to go!! Have you looked at somatic healing? Your ability to learn about how to help your patients makes you an incredible nurse. Thank you

[@winbalingit8502]

Thank you so much for all your kindness!!!🙏🏽

[@hubermanlab]

That is wonderful to hear. Thank you for sharing! And for your interest in science!

[@JohnMoseley]

​@@hubermanlab Does one have to be a qualified doctor, psychotherapist or psychiatrist to learn EMDR? Bessel van der Kolk, who is an MD, indicates in his book The Body Keeps the Score that it's quite an easy technique to learn. Seems like it might be good if it could be taught to a wide range of healthcare professionals and maybe social workers so they could use it in instances like this.

[@elainejarvie5458]

I must tell you that enjoying the morning and evening light each day has changed my sleeping 100%. I have struggled for over 25 years to fall asleep. I literally thought I had tried everything. Immediately, I am sleeping so soundly that I wake up with a huge smile on my face. And...I love to walk outside and notice the sun rising and setting. What a beautiful way to bookcase my day.

[@ingeholmes9923]

That makes so much sense to me as a none medical person. Will try that, in spite of my husbands need for evening tv.

[@JakeRichardsong]

What exactly are you doing? Walking in morning and evening?

[@1289sandman]

Incredible difference indeed- light exposure has been a revelation for my sleep cycle as well. Best wishes to you!

[@nate8415]

Awesome!Do you limit blue light at night?

[@DaveE99]

Next look into Rhonda Patrick’s interview with dr. Panda (forget his first name) and he is a circadian researcher.

[@RunToTheHills999]

Empowering regular people with knowledge and free tools to live a better life. A very noble act, I bow to you with respect.

[@Puffdaddy452]

I found this guy by googling subjects to learn about why I felt the way I do. I have the intuition to know what is going on in my body, but I don’t have the scientific knowledge to explain exactly what is happening. This podcast has been a blessing in that sense. Letting me know I’m not crazy, validating that I can trust my intuition, and ultimately giving me the answers to questions I’ve had for years - in a way I understand. Has someone ever told you something that you kind of already knew, but they say it in a way that makes it click and it shifts your perspective? I feel that for 2 hours whenever I watch these.

[@anaespinosa5084]

This comment section is the most polite section I've ever seen

[@hubermanlab]

Hopefully it’ll stay that way. If people have questions or would like to engage in healthy debate I’m always happy to do that. I think we’re all here to learn: including me!

[@anaespinosa5084]

@@hubermanlab yes, I hope so too. It is a breath of fresh air! Thank you for providing such a good learning environment so far

[@purplepeopleperson3815]

You are too kind! : ]

[@psmith9789]

Because we're intelligent people. We don't waste our time with stuff like that.

[@krombopulosmicheal3845]

I'm here for it lol

[@donatotaglialatela854]

Every monday i'm here, It's starting to become a habit

[@helyrambelo795]

Me too🙂

[@patrickford4120]

Same

[@fallinginside8509]

Indeed

[@djwillpower578]

I’m late to the party. I’m still watching the old ones. Thank you for letting me know the new ones drop on Monday.

[@letsrelaxwithtexts2114]

why all pipe tobacco smokers are extremely calm, serene and use wise language?

[@rosadellacasa1201]

I just discovered these podcasts. I am learning so much and taking so many notes that I feel like I am back in school. This information is useful and fascinating. I plan to watch them all. Thank you.

[@pranavbhushan5391]

Me too. I discovered them a lot earlier but I have to watch them again because I forgot a lot and this time, I am also taking notes.

[@hosseinvendetta2844]

Does anyone know what`s the meaning of Bismal that Andrew Huberman said ? I couldn`t find it`s meaning on Google.

[@jeffferris5880]

This man is life changing gift to all of us❤.

[@johnnyregs2378]

The Professor himself back to serve us up the sweet nectar of knowledge! Monday's are now my favorite days.

[@sebastiansedla3851]

No homo?? 😳

[@johnnyregs2378]

@@sebastiansedla3851 what? Go away smooth brain.

[@tonydinozzo3501]

Love all your podcasts! Thank you!

[@ayacabrera]

"I'm not saying that people's alien abductions were not legitimate alien abductions. How could I, I wasn't there. And if I was there I wouldn't tell you 'cause that would make me an alien. And I wouldn't want you to know." - Andrew Huberman at 27:18 🤣🤣🤣👽

[@mendositamm3878]

And he didn't even blink!!!!

[@Cinerouquine]

I know! Funniest thing today 😂

[@mamadukes3551]

😂 😸 😹 😂 😂

[@Cinerouquine]

@Important History Lessons - Dr Huberman basically saying « Nobody consulted me on the design. » 😂

[@ayacabrera]

@Important History Lessons something an alien would say! 🙄😆

[@roscoetosscobble5657]

You can’t possibly know what these videos have meant to me personally. After years of being awake for 2, 3 days and nights in a row, when I recently went 4 days and nights without sleep I found your podcasts and for the first time in years, slept 3 nights in a row. It was the information learned about light that really helped. Thank you, thank you, thank you.

[@roscoetosscobble5657]

Once I establish that what I am doing to get light cues works consistently, I aim to work on making number of hours of sleep per night consistent.

[@deln644]

Great poscast. Dreams are an untapped resource of creativity and inspiration. I am 70 years of age and have been writing my dreams down in 'dream journals' since I was a teenager. Having documented my dreams throughout my life, I am convinced that it is the content of our dreams that the science community should be researching, and where we go when we are asleep. The ancient Egyptian, Greek and Roman civilisations were all fascinated by dreams. Why do we, who consider ourselves intelligent, in this so-called ‘civilised’ society that we live in, simply dismiss dreams? But very few people, it seems, are interested in dreams at all, possibly because they do not remember them, and the science community seem to only be interested in our sleep patterns and ignore the actual content of our dreams, which I find absurd. I believe that when we are asleep here, we are awake there (in the ‘dream’ world). But where 'there' is, I have no idea. However, I do believe that the dream world(s) are other dimensions, and I have come to believe this because of many years of writing down my dreams and studying them. Certainly, time is different there. A minute of dreaming here can contain several hours of wandering around there. Distance too is strange. You can look across a lake at a tree and see a tree, but you are also able to see the leaves of the tree close up, the veins in the leaves, the texture of the leaves, the branches and the bark. Or you can look out of a window at someone walking across a field and see them both at a distance and also close-up at the same time. I have 12 books, all filled with my life's dreams and nightmares, my lucid dreams, my flying dreams and what I call 'message' dreams, dreams in which there is no visual image, just a word or two, a spoken line, or a few words or names eg. 'In the mudhut eye of the honey god.' I have typed up many of them in Word documents, but there are just so many dreams that I have barely touched the surface. I have been telling people for years that 'dreams are an untapped resource of creativity and inspiration' and have used my dreams to create many drawings and illustrations, also I have gathered together several dreams and written a few short stories. Dreaming (even nightmares) can be fun when you write them down and analyse them… Some of my dreams: Train to Narnia I was on a tube train with a load of schoolgirls going to Narnia. The journey to Narnia was mostly vertical. We tried once or twice previously to get in, but it was closed. The train hurtled down the near vertical track, across many other rail tracks on a horizontal section down which we could see the other trains, waiting to let us pass. Journey in a Long Glass Hall-like Vehicle Through the Galaxies Had a great dream last night. I dreamed that a friend of mine was driving a long - very long - glass-like vehicle, which had a glass ceiling, through which I could see the sky which was filled with spiral clouds (or were they galaxies?). They were beautiful and filled the sky. Strangely, we were moving forward, but he was at the back of this long vehicle, facing the other way! As we moved along, I called out to him that the sky was beautiful tonight, but he was so far away, driving, that he couldn't hear me. I made my way down to the back of the vehicle, where he was situated, and repeated what I had said. The Vehicle was so long that it resembled a long hallway. Walking to Charing Cross Had another dream that I was walking home from work with someone in Soho. We were heading to Charing Cross station to get the train to SE London. Then somehow, I was by myself -" and really tall - walking high above the trees in that little park in Leicester Square (where the cinemas were). I was trying to tread really carefully in case I trod on the people hurrying home far below. When I reached Charing Cross Station, I found my companion again. He asked where I went. I told him that I was there walking to Charing Cross too. 'Well,' he said, ''I didn't see you.' 'You didn't look up', I said. Last Order for Oysters (a dream with no visuals) 'Last order for oysters!' Japanese Teabag Soup I dreamed that me, another person and a Japanese girl friend of mine went to a Japanese restaurant to have a meal. She chose what we would have, but when it arrived, I saw to my horror that it contained many different coloured teabags - blue, red green, yellow.... I fished one out, then another. Then I realised that the 'soup' was just tea, which I hate! Tenebrous A friend of mine was being really secretive. He had something hidden in (what looked like) an underground car park. I went down and down to find out what he and another guy had been working on. I knocked down a wooden wall and found it. It was a spaceship! I walked around, trying to look over the walls at it (or was I IN it?) The word 'Tenebrous' keep cropping up. Had he called it 'Tenebrous'? It was gigantic! But I didn't really care if it flew or fell out of the sky... Painting Shadows in a School Playground I was looking down on a group of young people who were hiding in the alleyways behind a school playground. They were whispering and trying to decide how best to slip away unheard and unseen (from what?), while I was hurriedly drawing and colouring the shadows around them of the chain link fence, the walls, the school building, so that they were darker and so that the youths could not be seen and could escape unseen... Horses, Sharks and Vampires I dreamed (viewpoint from below) that I was looking up at many horses treading water in the sea. I could only see their lower bodies and their legs. They were being attacked by vampires, who took hold of a leg, grasping it with their hands and feet, sinking their teeth in and breaking the bones with such a loud snap/crack that it made me jerk in my sleep. Later, the vampires became sharks circling the horses. They sharks bit into the horses legs and tore them off one by one. Again, with such a loud snap/crack that it made me jump in my sleep (and Oscar, my dog, leapt off the bed and wouldn’t get back on again.)

[@Quotednumber4]

The way you explained ‘Journey in a long glass hall like vehicle through the galaxies’ made me feel like I have dreamt something like that before.

[@taylorbartholomew6161]

The fact that you disperse this information for free means more than you know to me, and im sure many others. Thanks man

[@Cinerouquine]

Since the movie theaters are closed, every Monday morning feels like a movie premiere...

[@NikkiSchumacherOfficial]

Haha that's true!

[@jubitubimaja]

Yes, great podcast!!!

[@saintelsewhere6513]

thats why i watch in theater mode

[@chezfavi]

Got to love his enthusiasm and passion for neuroscience! Plus over one hour of free educational content by this guy, it's just mindblowing. Thank you!

[@hosseinvendetta2844]

Does anyone know what`s the meaning of Bismal that Andrew Huberman said ? I couldn`t find it`s meaning on Google.

[@user-gk4my2fv7y]

good luck dude

[@hosseinvendetta2844]

@@user-gk4my2fv7y do you know the meaning of bismal by any chance..?

[@daniellaferreiragil9326]

I genuinely love this guy, Huberman. Thank you

[@rishavkumarsingh2245]

Whenever you explain a concept/theory, you simultaneously give an example too, that helps me understand, keep it up.

[@fannabee3209]

I love this podcast. It is brilliant. The humor is A+. Also the self-correction in the end is an other reason why I honor and look up to this professor a lot. Thank you so much! Long live Costello!

[@Sbannmarie]

Here’s the best

[@AgendaInMind]

Most of the more severe illnesses happen to people by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death. While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes. Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way. It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......

[@Mercury_EG]

I'm a vet with PTSD and they tried EMDR with me having a variable effect. As you said it was good for specific events but, as you can imagine, war has a complex manner and is tough to just target one feeling or event. Paired with a total lack of sleep on deployments to help process this stuff, it becomes very ingrained.

[@teresaspensley5640]

EMDR is really good 👍🏻 I never remember any dreams .

[@jenniferharwood6604]

Try mixing EMDR with safe sound protocol (SSP) and tapping.

[@pinnihriver8355]

I am sorry you had that experience. I can well understand that the combination of war and sleep deprivation is the worst circumstance possible. I hope you find a way to heal.

[@shirleykathan-sayess5764]

Absolutely fascinating! I dream nightly and remember my dreams. I swear that my dream life is far more interesting than my awake life. I have longed to experience lucid dreaming, but never have. ❤ Shirley

[@xorencryption]

For once KZbin recommendations proved to be very useful and I have been consuming any speech ,presentation, pod cast you have ever produced 😀

[@yes0r787]

Yes! So am I, slowly.

[@katiemarcionese8176]

You need to upload recordings of the snoring for our deep sleep so we can retain all this information 🐶❤️

[@hubermanlab]

That’s the plan!

[@yuriylysak4792]

ohh yees sounds like a good technique to memorize all of the content :D you were so attentive to previous episodes when Andrew stated that it amplifies a memorization process :)

[@dp2404]

🤣🤣🤣 Great idea. We also need a mic 🎤 for Costello snoring so we can hear it better

[@habib2003]

I have been listening to his various podcasts and interviews all across KZbin, and I’m very excited to know he now has his own personal channel. Hubbard is an amazing and wonderful teacher. I love how I’m able to follow complex concepts of neurology because he explains it in such simple and effective way. I love it!!! Totally recommend listening to all this professor has to say.

[@thehardhustlers]

I'm really glad Dr. Huberman has such a large and positive community here on KZbin. These videos are bigger for shaping my life more than any other person/creator. Thank you!

[@hosseinvendetta2844]

Does anyone know what`s the meaning of Bismal that Andrew Huberman said ? I couldn`t find it`s meaning on Google.

[@bengreen927]

Am I the only one listening to these podcast episodes multiple times??

[@ayacabrera]

Nope

[@yes0r787]

You have company.

[@margitdrvarro]

no

[@isceaakajessicaogradach9359]

No I listen to them over and over because I always hear something new.

[@anneis8319]

I had a personal experience with EDMR. I was recounting a story to a psychologist about a traumatic childhood event. It was so traumatic that I started to feel numb and dizzy and then when the pyschologist did the EDMR on my eyes. ( I had to follow her fingers moving from side to side) In about 5 minutes I went from complete fear to complete peace. It was so quick!

[@hubermanlab]

That’s an impressive shift! Thank you for sharing!

[@anneis8319]

@@hubermanlab Thankyou for your great work Andrew. Love it

[@polymathpark]

It's great to have a neuroscience podcast on the same level as Sapolsky's human behavioral biology lectures at Stanford. Keep up the good work.

[@hosseinvendetta2844]

Does anyone know what`s the meaning of Bismal that Andrew Huberman said ? I couldn`t find it`s meaning on Google.

[@kirillslatin]

it was "abysmal"@@hosseinvendetta2844

[@ahem8013]

@@hosseinvendetta2844abysmal? it means very bad.

[@SegnoongeS]

Andrew maaaan. Internet is greatful for people like You. Thank You

[@robertmartin513]

If you sold Snoozing Costello stickers or shirts I bet you could fund this podcast.

[@hawkarae]

I love your creativity and generosity. If we work together we can change the world ❤🤍🖤💛🤎

[@agee1961]

I'm with you I want a sleeping Costello shirt ASAP!!

[@Cinerouquine]

Would buy.

[@ernewmarket]

I’ll buy the t shirt. For me, my bf and my daughter. Please do it!

[@imm0rtalitypassi0n]

100%

[@gemmamccabekelly4629]

As a Psychotherapist, I am deeply thankful for you taking the time to educate us all. Thank you so much.

[@AC-cj9zl]

As a psycho, I need a therapist

[@borisleoro8943]

@@AC-cj9zl lol

[@softgoodsint]

What an exceptionally effective and gifted teacher/presenter - obviously as enthusiastic as he is knowledgeable. And I see his upcoming one on "Alcohol & my health" - I suspect I might be breaking that questionable habit after watching that presentation. Compelling listen, thank you Mr. Huberman!

[@krmmzz]

There is only one corner of the universe you can be certain of improving, and that's your own self. Make happen! Thanks professor Andrew D. Huberman

[@DreamsofStardust75]

You just answered in a scientific way, why I kept having dreams about my ex-husband for so many years after our divorce. I always tried to tackle this from a spiritual view point and you just helped me understand what my brain was doing in a matter of 20 minutes. It's been self-induced therapy! WOW!!

[@Dessauvages1]

We love Costello however loud he is. Thank you for the info. Fascinating stuff

[@hubermanlab]

Thank you. We appreciate that.

[@susieq1699]

I listened with my earbuds and could really hear Costello. Until I fully realized what it was I kept wondering why my dog was snoring so loud during the day. She typically saves that for nighttime. It wasn’t her. 😂

[@gravijax]

This is an incredible series. I’m not kidding when I say these last 5 episodes have likely been the most informative and transformative hours of my life (even including my masters!). After years of low mood and general anxiety, I’m only a week into adapting some of the techniques you discuss but already reaping dividends (particularly the impact of light exposure). I am actively sharing this podcast to everyone I know. A wholehearted thank you.

[@dragonnym]

Thank you so much Andrew for all your knowledge, interest and generousity to provide this science and your brilliant mind and kind heart to help humanity cope with our sometimes mysterious bodies and emotions. So much suffering can be prevented or minimised with your offerings. I love everything about the podcasts. So comprehensive, informative, well sequenced and just generally enjoyable. I see so many people benefiting from your work in such a broad range of life events, job applications, and strengthening connection to our bodies, nature and community. I have such a huge teacher crush.Your voice accompanies me during my day, and no doubt my sleep. I think of you as I alter my breathing to cope with life, as I eat my fibrous vegetables first, as I sunbathe my face for my circadian clock, as I look at my drawing of an apple as I go to bed, as I see others in distress from lack of REM sleep or non-complimentary eating habits. Your work is changing the world and no doubt will reach many more and bring your love into their lives. Much love

[@theemperor4901]

Started from episode 1, I am here to stay.

[@adrianacallerio3193]

Could you please put a podcast together focused on addiction and codependency as it relates to what we know about what is happening in terms of neurotransmitters?

[@hubermanlab]

Yes. Will do! Fascinating topic.

[@sheilarustad7199]

@@hubermanlab Can't wait for the podcast(s) on addiction....please include sugar/eating disorders as much as you can too...... Thank you:). I am finding all this information so helpful for myself and for my work!

[@jugb30]

@@sheilarustad7199 eating disorders and food addiction is a huge topic. Would love it to be included in the topics.

[@hankriseshill1898]

@@hubermanlab awesome! I’m a pothead that is constantly slipping back into my old habits. Very much looking forward to this. ...no pressure!!

[@dp2404]

@@hankriseshill1898 I would love to hear about that too

[@eduardoretana952]

Excellent Podcast. I'm an engineer, but someway passionate about how our body and brain work. I wouldn't have noticed the tiny misspoken details, but what has amazed me it's Huberman's humbleness to recognize his tiny errors according to others' corrections. I want to emphasize 'tiny'. Dr. Huberman, that increases even more the confidence and trust which I hear this podcasts with. Thank you and I'll be following your new releases. Greetings from Costa Rica!

[@themis828]

I love these pod casts. There is so much information in them, I literally listen to the on repeat for days before moving onto the next episode. I find i take in more if I listen to it over and over rather than just once.. thank you for covering so much in each episode and sticking to the subject. Side note.. these have changed the way I live, in daily day to day tasks. Thank you so much 🙏

[@ricardotemporalgrein4482]

Hey Dr.Andrew, just wanted to come here and say thanks. Im a lawyer from brazil, actually with 27 years old, had an brain aneurism with 24. Doctors here in Brazil said that aneurism doesnt cause pain... But i've been experiencing disconfort on my brain since then... I was kinda traumatized by the experience of going through this so young, so Im gradually trying to learn whatever I can to take control of my brain and body back. Thanks for this free content, wish I could thank you in person someday soon.

[@Marcotonio]

Força, Ricardo! 30 anos na cara e só agora aprendi como dormir direito, graças ao Dr. Huberman. We all have our walks of life, these tools seem to be helping everyone in some way or another, no matter their backgrounds. Amazing.

[@Danilobioaterramento]

Oi Ricardo você deveria considerar o bioaterramento, vai diminuir sua dor e afinar seu sangue. Veja bioaterramento no Instagram, ou earthing ou grounding . Boa sorte !

[@Bigboro]

@@Danilobioaterramento ou punheta ! Eu bato 4 punhetas antes de dormir e consigo um sono profundo. Abraços 🤗

[@Danilobioaterramento]

@@Bigboro sim o orgasmo relaxa , já fiz isso tb. Mas é interessante vc aprender a deixar a testosterona crescer ao longo da semana, por isso q muitos lutadores não tem orgasmo antes de lutas. Caminhe descalço em piso de pedra ou grama ou cimento cru por 30min inspirando profundo exalando lento

[@marthahorton5350]

I must be deaf, I honestly don't hear the snoring. I was listening to the podcast on spotify while I was walking and getting my morning light I didn't hear it🤷‍♀️. One thing that I keep hearing is how important regularity and routine are for our brain. 5 hrs of sleep everyday vs. 9 hrs every 3 day, that's good to know. As for Angetinian Tango I strongly suggest you maybe start just listening to the music and familiarize yourself with the tempo. As a former begginer ballroom instructor, I can tell you it's a very difficult and sophisticated dance. It's like going for clean jerk press when you have never lifted a dumbell 😄. Thanks again for this amazing content!

[@winbalingit8502]

Thank you! Will be happy to attempt dancing!!💃🏽😂👍🏽

[@marthahorton5350]

@@winbalingit8502 Maybe if you learn Argentinian Tango you might dance with Andrew some day! 😄 I was staring to learn Kizomba pre-covid. Hopefully will restart after vaccination! Dance is so good for the brain! 🧠❤

[@winbalingit8502]

Martha, that idea is intimidating as heck!!! Better Dr. Huberman suspect that I am lame than to have it confirmed!!!!😂🙈✌🏽

[@marthahorton5350]

@@winbalingit8502 🤣🤣 thanks for the laugh!

[@KinGJA1M3S]

Wow!! Thanks Dr.H. I appreciate you speaking of your knowledge to Everyone that doesn't know much. You clearly answered what has happened to me 2 or 3 times in my mid 20s. I'll be 37 in a week and I've always wondered if it was just me that it's been happening to.. waking up at 3-4 A.m and not being able to move your body & Just your eyes is some scary S**T!!

[@aletich2]

Andrew, I'm so so grateful for your work. The tools and explanations that you offer are a great help to my life and also to my clients. I am a psychologist and psychotherapist from Santiago, Chile, and your lessons and tools are changing my clients lives!!! Big hug and forever grateful to you!!!

[@andrewwoode]

9:00 - Neuromodulators - bias systems in our brain Slow-Wave 11:30 - Slow-wave sleep - no acetylcholine, which is associated with focus. little Norepineferine. Seretonin more abundant, associated with bliss-wellbeing-relax. 13:17 - Slowwave / non-wave sleep (lumping): consolidates motor patterns, movements, learning - fine or coarse movements. (dance, piano, etc) 13:58 - Slowwave sleep helps with remembering specific details about specific events. 14:47 - slowwave sleep early in the night (3-4 hours into night) 17:35 - REM throughtout the night, more so as you get towards morning 18:40 - REM becasue of connection between Pons (on brain stem), and areas of the thalamus and top of brainstem that are invloved in generating movements in all dirrections REM 19:40 - serotinin and epinephrine is absolutely absent in REM. 20:25 - REM sleep, we are in atonia (paralyzed). And we are dreaming/ hallucinating. 21:29 - with epinephrine (the hormine for fear and anxiety from adrenals and brain) gone in REM sleep, 22:20 - it allows us to replay memories or event hallucinations in the "absence" of fear and anxiety, chemically blocked. 23:30 - so nightwares may most likely occur during slow-wave 25:00 - waking up stressed 29:50 - lack of REM sleep makes people irritable - catastrofizes small things, can't unlearn emotional components (see 34:00) 30:40 - replay of spacial activity during REM sleep (navigating new place like a room or city. Solidifed in few days if important) 31:45 - forming a relation witth rules and algorithms - forming meaning 33:15 - lack of Rem - making odd associations (lump, batch things together), things look destorted. Hallucianations with prologed lack of REM 34:00 - too much associations 34:50 - eliminates meanings that do not matter, REM. (children vs adults - children have too much conductivty. Ice cream truck example) EMDR - eye movement desensitation reprocessing 38:00 - one of few behavior treatmeant approved by the american psychology association for the treatment of trama 38:45 - recount trama with laternal eye movements, which 40:30 mimick us movething through space. 41:30 - EMDR studies, publishes and credibility. Laternal eyemonts suppress activity of the amygdula (brain region involved in threat detections, stress, anxiety, fear). Repeat trama with suppressed/ reduced emotional load with this EMDR - 43:05. Better for single events 45:06 - Ketamine triggers long term potentiation (change in connductivity, so less intensity to trigger). See chicken soup example. 52:55 - more important to have the same amount of sleep each night, then total sleep time, for learning new infomation and pefomance (54:25). Limit your variation in sleep, as... 55:10 - for every hour variation in sleep, there was a 17% reduction in performance 56:00 - when bladder is full, there is a neural connections that wakes us up (anxiety invoking). Bed wetting is failure of circuits to maturate 57:00 - remember dreams more - drink more water to go in and out of dreams due to walking up constantly 58:50 - increase slow wave sleep through resistance exercise

[@DihelsonMendonca]

Thank you so much for these timestamps on important information. 🎉❤

[@andrewwoode]

@@DihelsonMendonca No prob man

[@JaeggerPendoley]

Making Monday mornings magical 🧙‍♀️ 🙌🙌🙌

[@wretchedsoullikemine]

I can’t thank you enough for sharing all of this in a digestible way, and helping me finally make more sense of some intense experiences I’ve had. My mother has paranoid schizophrenia and I worry I might also, I feel like I have a delicate psyche, and I can identify how recreational drugs (specifically the cleansing phase, a few weeks into quitting them) and emotionally heightened states have induced some profoundly intense experiences. Understanding it better prevents delusions of grandeur. And helps me realize the importance of staying drug free. For better or worse I do not trust others to diagnose me or prescribe me with medication for my brain, not after I’ve seen how it affects my mom. Thank you for helping me take control of my life.

[@sheetaljagannatham7317]

Thank you Dr.Huberman for bringing your valuable research findings and science knowledge to us 💙😇 this is a podcast I cannot just play in the background while I get other things done, there's so much to take in, I need to sit down and take notes and so that's what I do 😁🗒️✍🏾

[@mikekiraly1967]

Please know your efforts are deeply appreciated. Your work is important, and making it accessible to all is very generous.

[@ellenkass9410]

Love Costello. Hope he makes it another 10.

[@billblais3580]

Andrew.... was your last dog named "Abbott"? LOL kzbin.info/www/bejne/oqvbh6yFa8ijpdU

[@sunshinelively]

Helps explains why I find motorcycle rides so relaxing - all that looking around not to mention everything else that goes with riding!

[@cinderelement]

I really appreciate you. Thank you! I've been self treating/suffering a complicated PTSD for approx 15 years. You're informative talks here are a box of treasures that make fascinating since for me, especially as a retired paramedic. Also I want to mention how amazing we are made with all the self Maitenance our mind and body is capable of when properly cared for. It's too bad we often have no faith in that and turn to destructive things to self medicate.

[@maribelmontero5911]

in this brave new world of general sensory deprivation, your stimulating neuroscience lectures are life-saving: thank-you, Andrew!

[@imm0rtalitypassi0n]

seriously. 💪🏼

[@manuelap6322]

I wasn't a podcast person until I stumbled on yours! Thanks for spreading knowledge and information. I love this and I'm so excited for next weeks' topic!

[@seekingWackernagel]

I'm heading back to school next year for the first time in a long while, so I'm going through all the episodes of this podcast and taking notes of all the pearls of wisdom and tools I can implement. This first section on sleep and the nervous system has been a game changer! Viewing morning and evening light, in particular, has radically improved my quality and duration of sleep in a really short amount of time. Thank you!

[@ilovecheese111]

Hi I went back to college recently at age 26 and I hadn’t been in school since age 19. My best advice is to just be yourself and try your best on all of the homework!

[@cameronking9311]

Thank you for the content. I've had consistent episodes of sleep paralysis monthly for at least 15 years and it helps to understand why.

[@Catalystresource]

I used EMDR in therapy for childhood sexual abuse and it was very effective, and then I did it on my own. Off topic but I also use EFT, emotional freedom technique, and am a practitioner in it. Different method, similar outcome. The brain is miraculous and there are so many tools now to influence it! Check out Jim Kwik's videos too.

[@donbeck5771]

Put the podcast episode number in the title, it'll show up more in people's feeds and is easier to scroll through to find what you're looking for.

[@justlily9428]

This world is really brighter having you to share this amount of information. Although I was hoping to hear about vivid dreams that I had going through a phase of big changes in my life. Thank you anyways for all of your efforts to make our community better place ✌🏻

[@josephdtarango]

The ability to focus and clearly communicate key takeaways shows how Andrew is truly an exceptional scientist. Keep up the impactful research and sharing of knowledge!

[@RubberDuckling5789]

These podcasts are just incredible. Been waiting for such quality informational videos for years!

[@tb8827]

Your voice is soothing. Sometimes I put on podcasts or videos that contain deep male voices to facilitate sleep. That, or recorded thunderstorms. My husband's snoring does not help me. Thanks for the tips.

[@mezidvemastromy5546]

Thank you! I appreciate so much that I live during these times of knowledge-light bearers.

[@christinemuga5716]

It's a beautiful habit..... How foods and Nutrients control our emotions.....that got me rethinking how I imagine my health versus how I conduct myself.....

[@benwalker5803]

The best Podcast since a long time! Evidence based and deep into the subject and not this currently typical "do this today to become a superhuman" sh*t. I would be happy to hear a lot more from you Prof. Huberman! Thank you so much!

[@olenagreatlifeu4200]

Love the explanation about children’s emotions and that their emotions take time to untangle during sleep. This helps me understand my child better. And thank you for mentioning Sarah McKay!! Thank you!

[@akshi.b]

I'm really grateful to you for bringing this complex stuff to public knowledge and dumbing it down so all of us can understand. If possible, can you please make one session on maladaptive daydreaming and how to overcome it? I feel like it is not talked about often and millions of people suffer and silence.

[@Fiawordweaver]

I was tasked to watch my new baby brother at 6. I remember be proud of being given such an important task. Since my brother was comfortable with my frequent interactions, I was able to calm his crying when other family members couldn’t. At 8 i was tasked to watch the next baby brother along with my two year old brother. 6 year olds can conceptualize and problem solve more than they are given credit.

[@scotth1807]

I thought I was dreaming about watching The Hube-Cast show about dreams, but then realized I'm just up at like 4 am ACTUALLY watching it!!! Can't wait for Monday Mornings, keep 'em coming!

[@rishavkumarsingh2245]

Waking at 4am!!, Brother, you are lacking some REM sleep, if you are sleeping late.

[@sarahlelievre6391]

Following this podcast every week and taking notes since day 1 as if I were back to school, thank you Andrew

[@AD-ir9jw]

It’s currently rainy season here, I’m always sleepy in this season even after having enough sleep, so I took this cold shower in morning to see if it makes me active, it indeed did and turns out my body very much loved cold shower, it wasn’t hard for me at all and I’ve been taking it since then. Thanks, Dr Huberman.

[@kamdangelo]

I also truly appreciate the amount of time, energy, and effort you spent on making these videos for us to learn valuable knowledge. Regardless of the haters, they only push you to make better adjustments and improvements and make incredible videos like these. Thank you once again!

[@cygarner1834]

I'm so grateful for the opportunity to be informed of the things that can be beneficial to my life and keeping my activities and body and mind to coordinate effectively so I can be sure to be making myself do the things that I can to be a better friend, and Father, for the kids I'm so grateful to be their dad.

[@sandydimond3363]

Absolutely learn everytime I listen to your podcasts and share with many people. Your sharing is assisting many many peopkr

[@micacherimoya2498]

Such a good episode again. You basically just explained to me why I recovered from c-ptsd within 18 months without actiual therapy or medication of any kind i think. Since I go on long walks pretty much daily with my dog, like long walks. That is when significant memories tend to come up, but I feel I process them effortlessly whilst walking. EMDR ok:) I do call those walks my therapy, I guess that was more accurate than I realized. I sleep well again too thankfully. That sure helps immensely. The wisdom and tools you are providing ongoing Andrew, are simply off the charts. Thank you. 🌼

[@bigalexg]

Started meditating in 1973. During meditation I eventually experienced a profound calmness that was very unlike regular waking consciousness. From time to time "difficult" memories of things that happened during my day or maybe further in the past would pop up, as if my brain said "here, what went wrong and how do we fix it" and feeling so increadibly clam and fearless I reimagined the experience but this time "protected" by this unshakeable calmness, freely willing to look at the things that had been so painful and examine them, and my own mistakes, which were numerous, LOL - I would see myself going about things differently - not reacting with anxiety or avoidance but calmy doing the rational thing and finding it worked. "damn, I thought, if this happens again REMEMBER this, do it like this!" and then came step 2, I gradually gained the presence of mind to recall the meditative reimagining and actually do it. This took many times and a lot of trial and error - it was a slow evolutionary process over decades of twice daily meditation. This way countless painful and inefficient things I had been mindlessly doing got corrected. And I "reconditioned" my emotional response, eventually feeling that calmness all the time. I am convinced meditation does something similar to the sleep in the way it reconditions away the traumas, big and small, and removes the pain and the fear etc. But you are wide wake during the process, which would seem to help, to make it stick and be recallable so to speak. Never tried to do any of this, it all unfolded more or less spontaneously, though I did consciously appreciate it and help it along a bit, but I never turned this into a conscious method per se. I doubt such an effort would have gone as deep or as authentic as the one that unfolded on its own. Though over the long lapse of time becoming privy to the mechanics of this I did eventually start doing my own cognitive therapy all the time. Now it's like there is a dispassionate therapist always self-talking, anticipating, adjusting etc., laughing at me worldly self and I care or worry little about that little guy's ego. I'm something else, watching it all go by in amusement and delight.

[@kau0303]

Hello, and thank you for this comment. I have done yoga in the past and felt happiness and calmness like none other, they it felt like all my problems i felt so agonized by were just tiny dots like stars in sky that i can observe from afar. I lost touch of it for a timebeing due to my health and i am trying to get back through meditation. Did you do the type of meditation where you focus on your inner body and breathing? Or outward world? Your comment gave me so much hope and i really congratulate you for being able to achieve your bliss in life.

[@bigalexg]

@@kau0303 It was eyers closed, mantra meditation but we just let the mind gravitate to the mantra, we didn't try to think it clearly - so it was "do nothing" meditation but with a mantra you didn't "try" to think in any particular way, neither did you try to stop thinking - this actually worked, if I let my mind gravitate to whatever form of the mantra was there then it would carry me down to deeper relaxation. It was so easy and so pleasant to meditate this way I was able to do it twice a day for many, many years, with clockwork regularity. Good thing I stuck with it because at first it didn't seem all that impactful. I'd say very gently and patiently add it to your daily routine with no particular expectations and after some time you will notice things are starting to happen.

[@NikkiSchumacherOfficial]

Listening on my sunrise walk 🌄

[@shubhreetlalli8671]

I didn't pay so much attention in my university class as I do to your podcast. And I paid for going to class!!!! And I'm not even from a biology or science background.

[@bharath952]

me too man. Im from a business background. i listen to huberman for controlling my emotion when investing

[@schonshcon]

You are amazing. I am so fortunate to be blessed with this channel as well as knowing, to some extent, an incredible individual in this world. Thank you

[@erv993]

With you podcast I've start changing my life for the best! Thank you!

[@winbalingit8502]

I think that Dr. Huberman’s skate/punk roots come out in subtle ways, and having a similar background from my Santa Cruz roots, I really notice and appreciate it!!!😎✌🏽

[@tinacoach4263]

Andrew Huberman, you are my hero 👍. Thank you 🙏

[@sonjaforrester9255]

The sound of Costello has always been so relaxing and comforting to me!♥️. I'm sorry he is gone.

[@kathrynrice638]

Oh no. What happened? I must not have got to that episode

[@barbarak1545]

Love your podcast it helped me to understand why regular sleep is so important. I have set up my alarm clock at the weekend for a regular time and not oversleep and it does feel much better throughout the day, I have more energy 🤗🤗🤗

[@caw7007]

I love hearing Costello being near you! 💖

[@agal.2424]

I’m a lucid dreamer. Now I know that I’m not the only one who wants to share the dreams stories with others. I feel less stupid 😅 Prof Huberman, chapeau bas. ❤️

[@tobiasdontmatter1868]

any tips?

[@belovedchild9812]

I used to have excellent dream recall. I awakened to the fact that I have childhood trauma and a series of abusive relationships in adulthood. This happened 3 years ago. For the last 3 years I had zero dream recall. I’ve been doing a lot of work on the trauma and made very good progress. In the last few weeks I have started to remember fragments of dreams.

[@laurat1012]

Thank you so much for sharing this incredible information for free!! 🙏🏼 it is life changing

[@cholakicha]

Castello might become your trademark, Doc! Nothing to be sorry about :) You mentioned students sleeping in your lectures. I can see why. You are a kind of comforting fellow. Nice voice, calm friendly energy. Rock on!

[@maryam4everful]

What an amazing gift you are giving to the world. Thank you for your concise, thoughtful and generous information

[@ivanaluptakova8402]

I love this podcast. It is so mindblowing and fascinating for me. During university I was night own, work realy hard during nights, have maybe 2or3 hours sleep and went to school. After university everything started, serious health problems and psychological problems too. Like you said I was realy hyperemotional and I had memory problems too. I had to change my lifestyle radicaly to heal myself. Now sleep is no.1 priority for me, and I am happy to get to the nexl level of sleeping after information I get from this podcast. Thank you very much for your work.

[@rmwilliams8193]

Joe Dispenzas book “Breaking the habit of being yourself” is amazing also.

[@phoLegit]

bro i aint trusting no chiropractor with neuroscience fam

[@OhCyrus]

Joe Dispenza is amazing and and you should do some research before shutting him down like that. He’s got evidence based research, do you know what that is? I’ll tell you, he doesn’t start his videos with sponsors smh.

[@OhCyrus]

@@phoLegit also a neuroscientist is much more qualified to give this information. You do know what neuro is right? This is the most corny podcast I’ve ever heard. And then I see those comments? That’s the prob with the world. Too easily influenced by the wrong ones.

[@rmwilliams8193]

@@phoLegit I aint your bro, and since you used the word "fam" i can only assume you just grew hairs on your nuts. Youll get there one day little one.0

[@corinacarson1616]

I would love to learn more about neuroscience concepts that influence motivational psychology especially when it pertains to functional task completion for people who have depression.

[@V.Day24]

Leave Castello alone and let him sleep. This has been a very interesting and exciting series. Looks forward to learning more.

[@vaishaliiyer6902]

Thank you so much Dr Huberman! I really appreciate all of your work and practical advice, it has helped me prioritise properly and keep to a healthy routine in a very busy period in my life recently. Only downside to the busy-ness was I couldn't keep up with listening to new episodes, and I missed the weekly dose. Much 💜 from 🇸🇬

[@Bradzhaw]

Bro Andrew legit has such a good soul. Keep it up dude you can just feel his goodness through the screen

[@benjaminscanlan381]

You're gonna change the world. From a fellow former skate punk

[@imm0rtalitypassi0n]

I love this!!! Yes, thank you for the lucid dreaming/dream coverage! Not only was I hoping for/requesting this sub-topic due to my extensive personal experiences with lucid dreaming- but last night's dreams included a kind of mash-up of your video lectures. (I've been learning a ton from them lately) Impeccable timing, sir. ☺

[@TheKadster]

Thank you for the free high level education Andrew. Grade school ain't got shit on what I've learned from this podcast so far. I'm actually benefitting from what I learn here.

[@SkyRiverhawk]

I experience sleep paralysis, with hallucinations and have done so, since I was three years old: alien abductions, spirit visitations, being murdered/strangled by a faceless man sitting on my chest. Understanding why this happens has been empowering as I hae been practicing consciously manipulating the hallucination and it has help significantly to sleep longer than 3 hrs a night without fear. Thank you for being part of my tx plan : )