Today’s guest is Dr. Gina Poe. Dr. Poe is a renowned neuroscientist and professor of integrative biology and physiology at the University of California Los Angeles. Her lab and research focuses on how sleep impacts the brain, memory, learning, cognitive function, emotional health and more. 


Today we discuss: How to improve the quality of your sleep, the different stages of sleep and why they are each uniquely important, why getting on a sleep schedule is a must for a good night’s rest, what you can do if you have trouble falling or staying asleep, how things like caffeine and alcohol impact your sleep, how to reset your circadian rhythm to optimize sleep, what it means if you wake up exhausted and much more. 


What to Listen For:

  • 00:00 Intro
  • 01:28 How to know if you slept well
  • 05:17 The 4 stages of sleep and why they are each important 
  • 10:48 How much sleep do you actually need?
  • 12:51 Is waking up in the middle of the night unhealthy?
  • 14:42 Can we adapt to new sleep schedules?
  • 15:58 Are naps healthy?
  • 17:19 What to do if you wake up in the middle of the night
  • 20:39 How caffeine and alcohol impact sleep
  • 23:05 Screen time and sleep
  • 24:31 What to do if you’re having trouble falling asleep
  • 25:38 What disrupts sleep the most?
  • 27:43 Reducing anxiety to improve sleep
  • 31:05 How to reset your circadian rhythm 
  • 33:04 Do sleep trackers work?
  • 37:16 Alarm clock or wake up on your own?
  • 38:56 Why do people wake up exhausted?
  • 41:56 The dangers of sleep deprivation 
  • 44:36 Can you reverse the impacts of sleep deprivation?
  • 46:26 Supplements for sleep
  • 48:47 Sleep’s role in healing trauma
  • 55:25 The importance of exercise for improving sleep
  • 56:43 Why do we dream about things that we think about?

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