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

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“Oh absolutely, and it's been shown in study after study that teenagers that have electronics far from them outside the room have much better Performance”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“To stay up. And that part of that is also for the parents to go to sleep at an early time. That parents being awake till midnight, it's hard for a teenager who has so very attuned to the world around them to be able to go to sleep when stuff is happening in the house. For parents to make it boring enough that teenagers could fall asleep at a decent hour.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Emotionally labile, they're happier, less depressed, less anxious, better able to cope with the social pressures of school. I say if it were me, let them sleep. But my husband, you know, as a physician, you know, helping parents treat their teenagers and also circadian rhythms person himself says, you know, wake them up. So I think either way, as long as they're able to get to sleep at a decent time at night is better. And one of the things that allows a teenager to get to sleep earlier than later is to not have all the electronics and the Facebook and whatever it is that keeping them engaged really actively engaged make it boring for them at night if possible so that they less have less social emotional reason.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“All many other things that their brain and bodies are attending to besides that clock, which tends to push their bedtimes to later. Yet they need just as much sleep as a twelve year old because of all the brain development that's still going on. So that combination of later bedtime and needing enough sleep and not having a circadian clock that's quite as strong as a child's allows them to sleep in and get the sleep that they need. They also need more REM sleep. There's a lot of emotional and processing and that happens mostly during that REM sleep stage. So teenagers who are able to get an extra hour of sleep every night are usually able to better cope with the world around them, including their parents. So they're less”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“The vacuum cleaner. I love that. My husband is a physician and people would come to him with that question. And really, it's not a problem with the teenager. The teenager can sleep fine and should sleep. They need that sleep for that brain development. It's a problem with parents that we don't like it when our teenagers sleep in so late. And it's a problem with school schedules too. Schools are not set up to allow teenagers to both listen to their own biological rhythm, which tells them via combination of signals that children have a very strong circadian clock and it helps them wake up in the morning. It also helps them go to sleep nicely at night. Teenagers have a circadian clock, of course, and it's much better than the circadian clock of older people, but they have”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“to record those dreams such that you remember them when you wake up. So is it good or bad that the hippocampus is better or worse connected with the rest of your brain? We don't know the answer to that. We don't know the answer to that at all. So that remains to be seen.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Don't worry about it. Maybe it's a bummer that you don't remember these crazy dreams that other people come up with and seem so entertaining, but it's actually probably a really good sign that your sleep is efficient and healthy. But for those who remember their dreams all the time, also I'd say don't worry about it because what it probably means, and we don't really know the answer to this again because we can't ask animals to recount their dreams to us, but what it probably means, and this is something that we just discovered six years ago in animals, and just last year we published it in humans. It's possible that the hippocampus, which is your new memory writing structure, kind of like a thumb drive, is normally very, it's not very well connected to the rest of your brain during REM sleep, but it might be that it's better connected in people who remember their dreams and its functioning.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I think it's actually a good sign to not remember your dream. To me, it means that your whole brain was asleep and doing what it should be doing, which is not recording new memories, but rather processing old memories.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Instead, try and write a list to help yourself feel more ready for the next to accomplish that thing the next day, or meditate, deep breathe, try and put yourself back into a place where you are happy and relaxed. In some people, you know, I mean, maybe it just requires distraction. Maybe playing a mindless video game on your phone with your blue light off. You need to turn down that blue light because that's a circadian clockery setting signal that you don't want. I play threes on my phone. I don't know if you've ever seen threes. You know, it's like you put blocks together to form three and then you put threes together to form six, and there's no high stakes in it. It's just enough to occupy my mind so I'm not thinking about. Other things, but it's not exciting enough to.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Definitely don't beat yourself up or get anxious about it because anxiety will inhibit your ability to go back to sleep. Trust your body and if your body's saying, hey, I really need to get this one thing done before I go back to sleep. I'm not going to feel good unless I get this one thing done. Up and do it, you know, just do it, and then go back to sleep, you'll feel better, you'll feel better, less anxious, and that will help you go back to sleep. If you're lying there worrying and there's nothing that can be done about it, you know, or at least not done at that time, if it actually requires you to go into the into work to do this thing that you're worrying about or call someone and it's the middle of the night and you can't talk them”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Nor the refined kind of remodeling of REM sleep could happen. So don't think you can just get away with eight minutes of sleep and be fine for the next day, no. In fact, you do need still to clean your brain and to do some refined work and emotional work of RAM sleep.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“That's really interesting. Well, it might be if you have a really efficient N2 stage sleep. You might be able to accomplish some of the functions of sleep, including restoring some of the energy packets, ATP, that get depleted across wakefulness. And so I wouldn't worry about not being able to go back to sleep because in fact I think some of that function of sleep has already been accomplished. And that's good. Even some of the memory functions of sleep and creativity functions asleep could have been accomplished even in that short period of time. However, the deep cleaning port of sleep cannot happen within that period of time.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Thought to be random, and that's maybe the source of the randomness of our dreams, but in fact it may not be random at all. It might be quite directed toward the functions of that REM sleep dream is trying to accomplish.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Are really low during that N2 transition to REM and our thalamus, which is our gateway to consciousness, it's where all the outside information gets sorted and put into various parts of our cortex so we can respond normally and rationally to it. It's completely closed. That thalamic gate is closed during that N2 transition to RIM. So it's actually in some sense the deepest stage of sleep. We are least awake in that state. And then we go into REM sleep, which is actually paradoxical because often it's called paradoxical sleep because our cortex looks like we're awake. Our cortex looks like it's responding to the world around us only it's not because our thalamic gate is still closed and instead our cortex is responding to internally generated cues. So instead of excitation coming from the outside world, excitation is driven inside.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“The way to rapid eye movement sleep, which is the dream state, is called the transition to REM sleep, and that's where really interesting things start happening. We start having more vivid dreams, but have a little more content to it. But it's not until we transition to full-fledged REM sleep that we have our full-fledged long, involved, crazy dreams. But in that NT state, again, we have those sleep spindles and those K-complexes, and those seem to be really important for helping to consolidate our memories and update our schema with the things that we learned the day before. Yeah, it's just a very plastic time in our brain, and it's really kind of the opposite stage of wakefulness in the sense that all of the neurotransmitters that are high when we're involved and interacting with our world are low, and neurotransmitters being the neurochemicals in our”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Is of silence that lasts about a hundred milliseconds or so, and then periods of high activity, but it's all synchronous throughout our brain. And that synchrony is almost like white noise. You know, it's just everything active at the same time, everything silent at the same time. It interrupts the communication that would happen between different areas of our brain. So that's a deeply unconscious state of the brain. But it's also a state where if there are portions of your brain that are awake, you could do things like sleepwalking, sleep talking, sleep baking, sleep driving. It's pretty dangerous in the sense that you don't really know what you're doing and you're not, there have been cases, legal cases, where people have been acquitted out of a crime because it could be shown pretty clearly that they were asleep at the time. After that, we transitioned back to the N2 stage of sleep and that transition on”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Different parts of our brains at different times and these things called K complexes, which are big surges of activity in our brain. And that's when we are definitely fully unconscious. But if you wake up someone out of that state or they spontaneously awake, they will say that they have had hallucinations, kind of like dreams, but not full dreams. They're called hypnag hallucinations, hypno being sleep. You know, that's where some of these hallucinations are quite vivid and scary sometimes. So waking up after just falling asleep after about five minutes, you can have sometimes what a report is as kind of a scary dream. That's not a full-fledged dream, but almost like just a perceptual hallucination. Then if we successfully go to the next stage of sleep, that's our deep slow wave sleep where there's a slowing of our rhythms in our brain and there's a period.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, there are three kind of gross states of sleep, but people have characterized as many seven sub-states of sleep that happen throughout the night. Typically, we have about a 90-minute cycle on average. It's about 90 minutes where we go through all the stages of sleep and they start with first the drowsiness, which is kind of stage one where we're being less attentive to the world and we start to have amnesia. If someone's talking to us while we're in this stage one of sleep, we might be able to hold a conversation, but we won't remember it. We could read a page if we're reading a book, but we won't remember what was said on that page. Then we go into a deeper stage, which is stage two, and that is where we start to get sleep spindles, which are these 15, 10 to 15 Hz blips in our brains that come and go at”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Possible mechanisms that should work now. So we still, it's hard to study emotional system, especially in animals that can't talk to us. We can see evidence of volatile emotions, but it's hard to get from mechanistic studies because animals have a difficult time telling us how they're feeling unlike humans. And it's fairly problematic to deprive people of sleep too much, especially children where it's so obvious. We definitely don't want to deprive them of sleep because sleep is really important also for a lot of developmental steps that have critical time windows. And if you lose that sleep in that time window, you lose the opportunity to fully develop that part of the brain.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“As far as emotional learning, we all realize that if we don't get enough sleep, we get cranky and it's even more true of children who are developing if they don't get their nap or don't get enough sleep, they get really hard to manage. But it's only been recently in the past 10 years or so that we've been able to see how that happens. And mechanistically, what is actually happening to our emotions, we still only have”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“So both of those have been long suspected to be functions of sleep, but only recently have we evidence that this is the case. We all feel like our brain is full and gunked up when we're sleepy and we need to get to sleep. But it's only been in the past ten years or so we realized that there are actual, the slow waves that we didn't know what their function was when we fall asleep are actually sweeping through and cleaning our brains from the debris that builds up across wakefulness. Proteins get misfolded as they get used and we need to refold them. We also need to clear away the debris of metabolism that happens through these slow waves sweeping through almost like a bilge pump I think of it like a bilge pump pumping out the waste.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Situation. That's when we have microsleeps, for example, and we could miss things. When our brain is asleep, parts of our brain that are asleep, including unihemis sleeping animals, is really asleep. And part of that is being inattentive to the world around us. We really need to be closed to the world around us in order for sleep to do its thing.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“It could be, it's actually just as difficult to awaken a sleepwalker than it is someone who's fully asleep. So I don't think it would be evolutionarily demanded. However, there are creatures, not humans, that can sleep one hemisphere at a time, where one hemisphere is awake and has the eye that is governed by that hemisphere is open and actually alert to the world around you. And the other eye is closed in the hemisphere that governs that eye is asleep. So it's actually just fully awake and fully asleep. Someone asked once whether we could do that, and there is no evidence that we can, but certainly parts of our brain can be asleep while other parts are awake. And that seems to be a not adaptive.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“So, sleep is behaviorally defined as an inattentive state where we're less attentive to the world around us. It's reversible, though, so we can definitely wake ourselves up like coma. We usually have a characteristic posture and it's homeostatically regulated. So if we don't get enough of it, our brains, our bodies will demand more of it to make up for the sleep that we've lost. We've recently discovered in the last six years that sleep isn't necessarily a whole brain at the same time phenomenon, that in fact some of our brain can be asleep while other parts of our brain can be awake and that's probably what sleepwalking is about. We are unconscious, but we are awake enough to be able to interact with the world around us.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“One family and a couple of families in particular have been able to pass this along, but that's helped us to realize that sleep is absolutely essential for life. And so, what do people die of when they don't get enough sleep? Well, it's unclear because it seems to affect multiple organ systems. It affects our brains, our metabolism, our skin, our immune system, just a lot of things. And so what people die of are various things depending on what it targets first in them or what it targets worst in them. But in terms of getting sleep, it's for a lot of great things. All those things I just mentioned, it's good for our immune systems and all of our organs, including our brain. And what it helps in our brain is it helps us to resolve emotions, to learn better, and to actually just clean our brain and restore the energy balance in our brains so that we can function well the next day.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, it's for a lot of things, and that's what's great about it. It's not a waste of time. Your brain is really active while you're asleep. And we know a lot about the functions of sleep right now. Whereas even 30 years ago, we basically had very little idea, or actually rather lots of ideas, but very little hard evidence that it was for anything in particular. We know we can't do without it. That's the first thing. Animals that don't get it. For example, there's a biological condition called fatal familial insomnia, and that's where people develop an inability to fall asleep. And unfortunately, it's fatal after a few months. As you can imagine, they don't develop this. It's a genetic problem and people don't develop this until after childbearing years. And so that's how it is the case that”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT
“Think it's actually a good sign to not remember your dream to me. It means that your whole brain was asleep and doing what it should be doing, which is not recording new memories, but rather processing old memories. Don't worry about it. Maybe it's a bummer that you don't remember these crazy dreams that other people come up with and seem so entertaining, but it's actually probably a really good sign that your sleep is efficient and healthy.”
2023-05-30 · The Knowledge Project with Shane Parrish · Dr. Gina Poe: The Science of Better Sleep · IDENTIFIED FROM THE TRANSCRIPT