YouSaid · the spoken record

Gina Poe

lines on the record: 77
first: 2023-05-30
most recent: 2023-05-30
sittings or episodes: 1
sources: podcast

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“That are also smart and also excited and can tell me about what they're doing so that we can all together as a community solve this really important thing, which is how our brains work and how we can make them work better in cases when they're not working as well.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Successful life, a happy life is one where you can brighten the corner where you are, whatever you're doing. And I might not have been a scientist had I not happened to have a couple of experiences that showed me that science wasn't as boring as it looked on TV. So I'm really glad that I'm able to do science. But if I had not been a scientist, I'm sure I would have enjoyed my life doing something else, right? I just liked, I think success is to be able to be useful in making the world a better place no matter what you're doing. And for me, the thing that excites me, that makes me the happiest probably, the most excited thing that makes me jump up and down is when I'm able to put two pieces of the puzzle together that seem to actually fit and come up with some answer. I know that I myself am not going to be able to do a huge portion of this huge puzzle, but I'm really glad that I have colleagues that are working on it.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Well, first of all, you have to put your ego to bed because we're all going to be wrong. If we are striving and hot on the trail of something that's real, we have to be open to the fact that we can be wrong and that our hypothesis will always be too simple because our brains are complex. That's one thing that everybody agrees on. And so our hypotheses about how it must work have got to be have to embrace that complexity, putting our egos to bed is the first thing to do.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Actually, it's been 20 years that I still don't know the mechanism, but I have a brilliant graduate student who's now able with the tools that we've got now. Michelle Fraser, to actually answer that question that we've had for the last 20 years of how it's possible that two cells set. Located right next to each other but encoding different things can fire at opposite phases.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Was the phase at which the familiar already consolidated memory fired was consistent with forgetting. So the hippocampus could be refreshed and able to learn, but the phase at which the cells that were involved in learning something brand new we're firing is consistent with REM sleep serving a function for remembering and better remembering. So that's the brain telling me that my hypothesis was way too simple. It wasn't one or the other, but in fact the brain somehow knew whether it was important to forget this thing because now it's remembered somewhere else or to remember it because it has not yet been consolidated. And that blew me away. I had no idea and it took me another.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Active in an opposite way. And so I wanted to test this hypothesis. I thought it's going to be either one or the other. It's possible that REM sleep isn't for me. But it's going to be either one or the other. And the first data set I looked at was for the forgetting. You know, it gave me evidence that it's for forgetting. So I wanted to say, and before I published it, I said, okay, RAM sleep is for forgetting. And then I had to look at another data set for another reason. And I said, okay, let me see how these animals, how the cells are active during REM sleep in these animals. And I found quite different. In fact, it looked like they were all over the place. So I thought, oh, shoot. You know, maybe REM sleep isn't for forgetting because look at this animal cells are all over the place. But when I had to take those cells and parse them by whether those cells were forming a new memory or just encoding an old, very well familiar already consolidated memory that the hippocampus wasn't important for anymore, they fired at opposite phases. And the one that”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Get published and not cited, and so they are considered low impact papers because for 20 years no one knows what to do with that knowledge. But the good thing about publications and a record is that they are sitting there and someday someone will say, well, what about that? And they'll find that paper and say, oh, that fits perfectly with this portion of the puzzle that I'm building. So for me personally, the way I've come up with some discoveries is because I had a hypothesis that was completely wrong. In fact, so if one of them is that I thought that if REM sleep is for remembering, this memory structure of our hippocampus will be active in one way during REM sleep. And if REM sleep is forgetting, like with hypothesized by another researcher, your hippocampus, this memory structure should be.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yes Oh, yeah, absolutely. That's really the fun of science. Neuroscience is like building a giant puzzle that's really difficult but really rewarding. So every paper that we publish is just one piece of that puzzle. And we don't always know when we come up with a piece where it fits in the bigger picture. And so we actually sometimes think that it fits with this other thing. And I don't know if you ever built a puzzle before, but sometimes you think, oh, these two go together and they don't quite fit, but you think, ah, you know, they've got to fit and you sort of mash it together and it's not until you have more pieces of the puzzle that you realize, oh no, this other piece goes there and that one actually still doesn't belong anywhere, but eventually we're going to find these for it. So it's not like anything that we come up with if we have rigorous approaches to it is wrong. It's just we don't always know where things fit. Sometimes papers get”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“You can think of, you can figure out a really good way to approach it with the tools that we have now and that we can share with each other and the team science. So you might not be able to utilize this tool, but you know someone else who can utilize that tool to help answer the question and you did this other thing and together those two tools will really help answer the question.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“With thinking about and pipetting alone at a bench. You don't see pictures of scientists, you see them alone always, right? Very rarely see them in groups. And in fact, science is an extremely social enterprise. We really build off one another's findings and ideas. There's a lot of brainstorming that's a lot of fun. Conferences are amazing. I just came back from learning and memory conference in Huntington Beach this past week. And just to hear what other people are doing, you know, generate so many more ideas in your own brain about what you could do next, hearing about the techniques that they utilize. You can start employing them. They will come help you utilize them in your own laboratory. You can go help them. And right now, the pace of science is so mind-blowingly fast that it's almost the case that no matter what”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, oh yeah. I did not think I wanted to be a scientist because I thought that what I saw on TV was either the Netty Professor where it's someone who's completely socially inept or it was Einstein. It was only for true geniuses. And in fact, and it was for people who didn't mind being loners and just sitting”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“What my mother had best was common sense and just a very rational, even-handed approach to the world. She was not a radical in any sense of the word. She, you know, went to bed at a regular time every night. She met challenges with equanimity and reached out to others when we needed help. And she was a fighter, though. She was strong. She never just sat down and let the world happen to her. She got out there. And especially for kids' sake, she fought for us and made sure that we got what we needed. So, you know, what she did best for me, I think, is just love me and used, I mean, she wasn't perfect. She had challenges of her own. But she didn't let those challenges get in the way of raising her kids. And that really taught me strength.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Very strong, a lot of common sense, and eventually she was able to get, go back to school for herself. Once we got old enough and could be left at home while she went to night school. And then when I was in college, she went to college as well. She got a master's degree in public health, and she was a hospice social worker.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“And we also use the church that we started going to get some people donated money so we could get to a private school for some of the years and get some of the benefit of a private education, which is more language learning and other things. So I've benefited both from great public schools and great private schools as I was educated ultimately ended up going to Stanford for my undergraduate with lots of financial aid and then to UCLA, which is where I got my PhD.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“That early developmental deprivation monocular deprivation. So yeah, there are definite costs to poverty whether you recognize it or not. But my mother was just, you know, amazing at Helping us to get good education despite the places we were living with poor schools, poor neighborhoods and poor schools. And she knew that education was the key to getting ahead and being able to not have your options limited in the future. If she saw that we weren't getting a good education,”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Check until kindergarten when the school did it themselves as part of going to school. And that's when they realized that, you know, I was legally blind in my left eye. And that's something that they can treat. It was just because of the length of my left orbit was different than the length of my right. So I just favored one over the other, didn't use my brain, just didn't take the signal from my left eye. And so it's called amblyopia. And so I was essentially just using when I to get around the world. And in order to correct that, they had to put a patch over my good eye and force my brain to start listening to and seeing what's coming from my left eye. And that helped a lot. But I still wear very glasses that have much more correction for my left eye than my right. But my 3D vision is probably not perfect because of”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah, we were really poor on welfare. And yeah, my mother would go without meals sometimes in order to feed my little brother and I, my brothers a year younger than me. I didn't know that we were poor. She was very protective of us and didn't tell us, you know, that we were in any way disadvantaged. And she was really resourceful in helping us to find ways to get the essence of what we needed. But one of the things that we didn't get is visits to the doctor. We didn't have, they didn't have the Medicaid system available at the time when I was growing up. And so routine visits to the doctor didn't happen for my brother and I. And when we got sick, my mother just had to figure out what to do to treat us herself. And so I didn't get, for example, a vision.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Your sleep is not as good or efficient and it actually inhibits REM sleep as long as it's on board. And interestingly, the completion of the metabolism alcohol, the metabolism of alcohol, sends an arousing, alerting message to your brain. So a lot of people, if they're drunk and they fall asleep, they will wake up at 3, 4 in the morning and find it difficult to go back to sleep because that alcohol is burned off and that alerting arousing signal has come in. And I don't know what that arousing signal is. I haven't looked into it. Myself”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“If I have caffeine afternoon, I am awake until one to the morning, you know, I just cannot, my brain is just whirling, maybe four in the morning, depending on when much caffeine I had. But there are other people who have a very efficient caffeine enzyme and they can have a cup of coffee at dinner and still sleep great. So I think it really depends on the individual and you need to sort of find whatever's right for you. Alcohol definitely disturbs your sleep. It may make you feel like you can fall asleep better and a lot of people self-medicate with alcohol before bed, but in fact even though it helps you fall into that first stage of sleep.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I don't know what the half-life of alcohol is either, but I wouldn't doubt it's a six to eight hours, something like that. So the half-life of caffeine, it's not a half-life of the caffeine molecule itself. It's the half-life of our ability, our enzyme's ability to break it down. And that varies from person to person. So for me, it's a half-life of more like 16 hours. You know, whatever enzymes I have, they're just ineffective. I'm maybe more like a dog. A dog doesn't have good enzymes to break down caffeine either, and that's why it's dangerous for them to eat a lot of chocolate or to get their, you know, get into something with caffeine in it. So I think I'm a little more dog-like in that respect. So if I have”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Of as well, because it could indicate inefficient sleep of sleep apnea, which is really, really bad for everything that sleep is good for.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, that's good for you. A lot of people feel like it takes me two minutes and it's great. That's wonderful. It's usually a sign that someone's not getting enough sleep at homeostatic drive is super, super strong. Actually, people are famously bad at knowing how long it takes them to get sleep because our memory systems, this is a paper we published last year, our memory system is the first thing usually normally to fall asleep. So you might not actually be fully asleep. It might be just that your memory system has fallen asleep in two minutes, but actually if you looked at the whole brain, it looks like it's 10 minutes or something like that. However, if you really are asleep in two minutes, like you have a bed partner and they're snoring in two minutes time after their head hits the pillow, it's probably a sign that they're not getting enough sleep. Yeah. And also snoring is something to be cautious.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Someone who's getting enough sleep at night takes about, I think on average, 14, 15 minutes, something like that, to fall asleep. And again, that time shouldn't be stressful. Like, oh my gosh, I should be getting to sleep. Oh my gosh, I can't believe I'm still awake. But if it's taking you 45 minutes, that's too long. That means that you're not trying to follow sleep in the right window of time, that you are stressing about something, or maybe it just means you've had too much caffeine during the day, too late in the day, and that's still working on your brain to keep you, prevent that signal, that homeostatic drive signal from hitting your brain. So one of the most effective ways to help people with that kind of insomnia, that delayed sleep onset insomnia, is to do what we said earlier, get out of bed, do something that relaxes and makes you happy. And then when you're feeling”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“So that you can go to bed. Because if you don't do that and you wake up nine o'clock and say, oh, I went to bed too late last night, I'm going to get to bed earlier tomorrow, you won't be able to do that because you haven't built up that homeostatic need because you slept in so late, right? So you need to wake yourself up early, suffer through a day of tiredness, and go to bed earlier that night. And that will help your clock to reset to that earlier time of wakefulness and an earlier time of sleep. And then also bedtime routines, that is something that is definitely recommended, whatever it is that helps your body clue into the fact that it's bedtime and it's different routines for different people, but we'll find whatever works for you and then hit that beautiful window to glide to sleep when you can.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“So, I think the best way, if you want to start going to bed at a consistent earlier time, you feel like, oh, yeah, I do go to bed too late and I don't get enough sleep because my work schedule or school schedule or whatever it is. So start with wakefulness. Start with wakefulness and manipulate what you're doing while you're awake. In the morning, even if you're groggy, pull the shades open or go outside, take a walk, vigorously exercise. Vigorous exercise also helps your sleep do more efficient. Do stuff during the day that helps you be tired at night at an earlier bedtime. So, you know, whether it's getting up an hour earlier or whatever it is”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“I get up early in the morning. I get up early in the morning. Yeah, for one thing, if it's early enough flight, I can actually fall back to sleep and get some dream sleeping on the plane, although the person next to me might find me drooling on their shoulder. But no.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Well, I'm a night owl myself, so you know I would like to go to bed late. But in fact, if I had to choose rationally, it would be getting up early because we do get REM sleep in the first half of the night. And that REM sleep is really important. That REM sleep we get in the first half of the night is really important for learning and memory as well. I would say don't do either. Get your full night's sleep.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“A belly full of warm milk is the best thing for Rem sleep. Yeah, so it might be that it might have to do with the complexity of the meal that we've had or how close to bedtime and whether or not we're an infant. But anyway, infants, it's great for a nice belly full of warm milk is great for sleep. It might also be a nice belly full of warm milk is good for adults. There hasn't been a good study on that yet. That's a future area.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“And some of those neurotransmitters are really important to either be present or absent during sleep. And so that thing that we mentioned earlier, which is having a big meal just before you go to sleep, having our whole gut work where as normally it should be resting might also be generating neurotransmitters that shouldn't be there when we're asleep and could make our sleep less efficient. Well, okay, there's some conflicting evidence. Okay, once it's having a big meal makes people have more nightmares, more disturbing dreams that they remember and that probably is because they're awakening out of sleep more often in order to have the consciousness of those disturbing dreams and nightmares. But there have also been studies in babies and in infant rats that have a warm”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I think that is a brand new field that hasn't, we haven't done enough research on it. It was really very recently that we realized that the enteric nervous system, our whole gut nervous system is as intelligent and influential in terms of our health as our brain is. So it's not a separate nervous system. They're connected, but they're disconnected enough such that our brain... Is not really consciously aware of the same things our gut is aware of. So I think it's a really good question. We do know that our microbiome or biome Generates neurotransmitters that affect our brain.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so the judgment and decision making, the number of accidents go way down if your physician is well slept. So that might be something if you have to go to the emergency room. You just ask the physician, hey, how long has it been since you slept and how much sleep did you get?”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“There have been hospitals thankfully who have taken sleep more seriously and only interrupt the patient when it's critical for their life. I don't know of, and it would be good to get back to you on that one, of any studies to see whether or not the patients do better. I would imagine for sure if someone did study it, they would find that to be the case. One thing that has been studied, though, is whether hospitals take more seriously the sleep of their physicians and nurses and staff and if the schedule of the hospital allows for physicians and nurses and staff to get good regular sleeper medical errors. And that includes errors in terms of misprescribing something for the patient, as well as errors that affect their own health, like needle sticks, accidental.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“System, if a hospital environment disallows good quality sleep, they're actually hurting their patient's chance of getting better quickly, as quickly as they otherwise could.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so there is some good studies to show that the immune response actually signals our brain that we need more sleep. And it's kind of unknown exactly what's going on and why your body needs more sleep. But if you deprive someone of sleep at the time that they are fighting an infection, they will not get better nearly as quickly. So in fact, it's actually super problematic in a hospital when someone's there for a viral or bacterial illness, something the immune system would need to fight, and the hospital procedures, the beeping sounds, the checks on you, the blood pressure checks, etc keep you awake or awaken you many times and prevent you from getting that deep slow wave sleep state. It seems to be slow wave sleep that's especially important for the immune system.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Every mean challenges that you had during that day, and if you're exposed to a virus, for example, you aren't as able to rally your soldiers, your immune soldiers to fight that virus. You will not be able to generate the specific soldiers to fight that specific virus. And so you'll probably get sick.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“There's a couple of great researchers. Mark Opp is one of them. He's at the University of Colorado Boulder. And Jim Kruger, he's at Washington State University. They've done a lot of really good studies to show that our immune system is definitely compromised. The first thing that happens with no sleep one night is our natural killer cells get upregulated because it's a highly stressful situation for our bodies not to get a night's sleep. And so our immune system goes on high alert and says, what's going on? What do we need to pay attention to? And so that's good. That helps protect us from any kind of acute insults that day. But it also makes us unable to learn from those things. So the learn from what”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“A vaccine one day and then go partying that night and drink a lot of alcohol, get to sleep late. And then that sleep is also influenced by that alcohol so you don't get all the stages and all the quality of sleep, that immunization will be at least 50% less effective than it would otherwise be. And you can't make up for that by just getting more sleep the next night. There's a window of time you need to get that sleep. That immune, that vaccination to have its effect”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“There are limits to that homeostatic ability to adjust. Unfortunately, we can't just not sleep for a week and then sleep regularly the next week and just have more efficient sleep and make up for it. That's not the way it works. You will actually suffer. And one of the things that suffers, and we don't know how it adjusts, is our immune system. That's something that is able to also learn through sleep. For example, if you get a”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Right, but don't fear, don't worry if you miss a night's sleep or one night you just can't get to bed at the regular time and the next night you will probably be sleepier earlier and if you can go to sleep a little bit earlier you will catch up on that deep slow sleep that you missed the night before and also the slow waves become bigger and more efficient. So your brain will do its best to make up for that lost sleep.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Brain cleaning sleep and the sleep that you'll get is more REM sleep. If you wake up too early, you go to bed at normal time but wake up too early you'll be missing a lot of your REM sleep so you might be fine in terms of brain cleaning but you will not have done all the memory consolidation and emotional resolution stuff.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“You'll get it. Your body will get it if it needs it. And so if you're learning a lot and you need more REM sleep to consolidate that, it will get more REM sleep at the cost of other states of sleep. If you can just sleep longer than those other states of sleep don't have to suffer in addition to it. In the first half of the night, you get more of that deep slow waves cleaning sleep. And in the second half of the night, toward the wee hours of the morning, you get more REM sleep. So I sat on average, you go through all the states of sleep within 90 minutes. But in fact, in the first half of the night, more of that 90 minutes is spent in deep slow wave sleep and less in run sleep. And in the second half of that night, more of that ninety minutes is spent in REM sleep and less in deep slow wave sleep. So if you go to bed too late, you will actually miss the window for that deep slow wave.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Know actually, one of the things that we don't know yet is whether quantity is equivalent to quality, right? And so more is not necessarily better. In fact, there are some sleep disorders where people have hypersomnia or too much RIM or REM too early in the night. So it's also the timing relationship between the sleep states that seems to be important. If you are learning something or have a”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“You know, I suppose if you are in a bright city, you live in a bright city with lots of Street lamps that shine directly into your window, then sure, yeah, it'd probably be good to have blackout lines. Where I live, it's dark enough that I don't need it. And in fact, I like to have it, my windows open or the shades open just because that wakes me up in the morning with morning light better.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Well, during the summer time if you're in a northern hemisphere, or I guess no matter where you are, during the summertime, the days are light, longer. It's possible that a blackout blind would help you fall asleep better at night, but in the morning you definitely don't want that blackout blind. You want to open those shades and expose yourself to as much light as possible.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, we are creatures of habit, and it might not just be our conscious mind, but the rest of our body that's also paying attention to that habit and helping us wind down and get sleep. So yes.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“I think that varies by individual. For example, I know some people who take a very cold bath and then they take a hot shower just to warm up so they're not freezing anymore and then they get into bed. And what that cold bath does is it actually activates your sympathetic nervous system. You're very aroused. You're very alert and awake during that cold bath. But it almost works like a reset of your sympathetic system. It's like a big button push that allows a parasympathetic rebound when that stressor is over. So within 30 minutes, you know, once they've warmed up a little bit, they feel so much able to get a good night's rest. And there's some evidence that the sleep that they get is really, you know, a good sleep. For me, that doesn't work. It's so stressful. To me, that I just takes me too long to relax after that.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“But anyway, the parasympathetic system dominates. And so anything that riles up your sympathetic nervous system, the opposite one is not something you want to be doing right before bedtime.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“And help you know what time it is so you know what time to go to sleep it is to go to sleep. Jet lag is a problem because you need to reset that clock and our clocks can phase shift by about an hour a day. So if you're flying six hours time difference, it's going to take you a few days to really reset to that new clock. Now in terms of what you should do before you go to bed to maximize your ability to go to sleep so you have all sort of your autonomic nervous system which is fight or flight which is a sympathetic nervous system or rest and digest is an easy way to say your autonomic parasympathetic system. Rest and digest, right? That does not mean you should eat a big meal before sleep by the way.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Things that its drive for wakefulness starts relaxing at night, at the same time that the homeostatic need for sleep builds, and so that allows you to go to sleep at the right time. If you expose yourself to really bright light in the evening, for example, with an electronic device with lots of blue in the frequency of light, you are setting your clock to say, oh, it's time to wake up. And so then homeostatic need for sleep and your circadian rhythm are fighting one another. Yeah, so there are lots of things that set your circadian clock besides light. Timing of meals, timing of exercise, all of that can”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“There have been studies to show that the more volatile your sleep period onset time, the worse the cognitive outcomes for older people. So it hasn't really been studied as much in younger people. But if you have a regular bedtime in older people, it's predictive of better cognitive outcomes. Two things control our sleep are homeostatic need, which is the longer you awake, the more you need sleep, and the other is a circadian clock timing of it. So one thing that helps you to have good, solid, even circadian clock is in the morning when you wake up. Expose yourself to bright light because bright light, especially in the blue frequency, is the strongest resetter of our daily clock. And that starts the clock at the right time of day so that you're ready to go to sleep at night. The circadian clock is one of the”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT