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Weekly · Sunday Morning

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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Understand and Use Dreams to Learn and Forget — Whalespan

Content›Video›Understand and Use Dreams to…

Understand and Use Dreams to Learn and Forget

Andrew Huberman1h 18m · 2021-02-01

Claims Made

126

Claims Supported

112

Support Rate

89%

Support rate

112 of 126 claims supported

112 supported14 partial / not

Claims from this content

93

✓Well SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedAg One (formerly Athletic Greens) is a vitamin, mineral, and probiotic drink that provides foundational nutritional needs.✓Well SupportedThe first half of the night features more deep non-REM sleep, while the second half features more light non-REM and REM sleep.✓Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

REM sleep is involved in unlearning emotional events.

✓Well SupportedThe absence of epinephrine during REM sleep allows for the processing of challenging experiences without fear and anxiety, which is important for emotional adjustment.

✕Not SupportedSupplements targeting the serotonergic system for sleep can lead to fragmented sleep and difficulty in later sleep phases.

✓Well SupportedSlow wave sleep is critical for motor learning and specific detail acquisition, while REM sleep is associated with emotions and general themes.

✓Well SupportedThe brain's neuroplasticity continues throughout lifespan, though conditions for plasticity change with age.

✓Well SupportedLateralized eye movements, but not vertical eye movements, suppress amygdala activity.

✓Well SupportedVitamin D3 is important for immune system function, metabolic function, and other biological pathways.

✓Well SupportedSerotonin levels are high during slow wave sleep, contributing to a sensation of well-being and reduced movement.

✓Well SupportedDuring REM sleep, levels of the brain chemical noradrenaline are completely shut off.

✓Well SupportedConsistent sleep duration is more important for learning and performance than variable sleep durations.

✓Well SupportedSleep is structured into 90-minute ultradian cycles progressing through lighter and deeper sleep phases.

✓Well SupportedWaking up at the end of a 90-minute ultradian cycle may improve the transition from sleep.

✓Well SupportedResistance exercise appears to increase the amount of slow wave sleep.

✓Well SupportedConsistently getting 6 to 6.5 hours of sleep per night is more beneficial than fluctuating sleep durations.

✓Well SupportedInsufficient REM sleep can lead to emotional irritability, catastrophizing, and feeling overwhelmed.

✓Well SupportedREM sleep is important for solidifying relationships, discarding irrelevant meanings, and preventing odd associations.

✓Well SupportedEMDR is an approved behavioral treatment for trauma, most effective for single-event traumas.

✓Well SupportedIntensive learning sessions of factual information can increase deep non-REM sleep.

✕Not SupportedAlcohol, THC, and substances that increase serotonin or GABA disrupt sleep patterns, depth, and the natural sequencing of slow wave and REM sleep.

◐Partially SupportedSlow wave sleep is involved in motor learning and detailed learning.

◐Partially SupportedSleepwalking typically occurs during slow wave sleep.

✓Well SupportedSleep continuity is crucial; fragmented sleep leads to poor outcomes.

◐Partially SupportedSleep paralysis combined with REM sleep hallucinations may manifest as alien abduction experiences.

◐Partially SupportedKetamine is used in emergency rooms to prevent the attachment of intense emotion to traumatic experiences by blocking plasticity shortly after the event.

◐Partially SupportedDuring REM sleep, the body experiences atonia and hallucinatory experiences, with no epinephrine present.

◐Partially SupportedREM sleep is involved in the replay of spatial information, which aids in solidifying memories of navigated environments.

◐Partially SupportedNeuroplasticity is the nervous system's ability to change in response to experience and is crucial for individual potential.

◐Partially SupportedLateralized eye movements can be used clinically to suppress the fear response and uncouple the emotional load associated with traumatic experiences.

◐Partially SupportedKetamine functions similarly to PCP by disrupting NMDA receptor activity.

◐Partially SupportedLack of REM sleep can lead to reduced neuroplasticity, impaired removal of emotional labels from memories, and increased depression rates.

◐Partially SupportedEMDR involves side-to-side eye movements while recounting a traumatic narrative.

◐Partially SupportedREM and non-REM sleep have distinct roles in learning and unlearning different types of information.

◐Partially SupportedNorepinephrine amplifies brain circuits associated with alertness and the desire to move.

◐Partially SupportedDeprivation of slow wave sleep leads to poor performance on tests of detailed information learning.

◐Partially SupportedNMDA receptors, when activated by intense neural activity, allow ion entry that triggers long-term potentiation, leading to changes in neural connectivity.

◐Partially SupportedLucid dreaming occurs in approximately 20% of people, and a small percentage report it makes their sleep less restorative.

✓Well SupportedDuring REM sleep, the brain forms relationships with rules and algorithms based on daily experiences to determine what is important to avoid or approach.

◐Partially SupportedResistance exercise, unlike aerobic exercise, appears to increase the amount of slow-wave sleep.

✓Well SupportedThe average human body temperature is considered to be 98.6 degrees Fahrenheit.

◐Partially SupportedTheory of mind is more prevalent in REM sleep dreams compared to slow wave sleep dreams.

◐Partially SupportedAligning sleep duration with ultradian cycles may help reduce the frequency of lucid dreams.

◐Partially SupportedMenopausal disruptions in temperature and sleep regulation can impact emotionality and emotional circuit adjustment.

◐Partially SupportedKetamine blocks NMDA receptors, preventing the association of intense emotions with specific experiences.

◐Partially SupportedEpinephrine is the chemical signature of fear and anxiety, released during alerting or fearful experiences.

◐Partially SupportedIn waking states, acetylcholine amplifies circuits for focus and attention, norepinephrine for alertness and movement, serotonin for bliss and stillness, and dopamine for goal pursuit and reward.

◐Partially SupportedLateralized eye movements are associated with the motor system and moving through space.

◐Partially SupportedLateralized eye movements, as used in EMDR, can help individuals dissociate the emotional experience of traumas.

◐Partially SupportedFor every hour of sleep variation, there was a 17% reduction in performance on a specific exam type.

◐Partially SupportedTrauma treatments like EMDR and ketamine share core features with REM sleep in their ability to eliminate emotionality and help process troubling experiences.

◐Partially SupportedSertoli cells in the testes produce 5 alpha-reductase and aromatase.

◐Partially SupportedDrinking a lot of fluid right before sleep can disrupt sleep by causing awakenings due to a full bladder.

◐Partially SupportedNightmares are likely to occur during slow-wave sleep due to the presence of epinephrine.

◐Partially SupportedMaximizing motor learning can enhance the extraction of detailed information about coordinated movements.

◐Partially SupportedAthletes or individuals concerned about performance who wake up after only a few hours of sleep before a competition may have already consolidated the skills they trained.

◐Partially SupportedThe total amount of REM sleep obtained during the night increases with the total duration of sleep, irrespective of sleep disruptions.

◐Partially SupportedSupplements, chemicals, machines, and devices can potentially accelerate the neuroplasticity process.

◐Partially SupportedThe lifespan of bulldog mastiffs is approximately 10 years.

◐Partially SupportedDelaying plasticity might be beneficial for deeper and longer-lasting learning in some cases.

◐Partially SupportedLucid dreaming can be the awareness of dreaming without necessarily controlling dream elements.

◐Partially SupportedA full bladder can impede falling asleep or staying asleep.

◐Partially SupportedKeeping a dream journal, noting sleep times and dream recall, can be useful for exploring dreams.

◐Partially SupportedNeuromodulators like acetylcholine, norepinephrine, serotonin, and dopamine bias specific brain circuits towards particular patterns of activity.

◐Partially SupportedSerotonin supplements like tryptophan or 5-HTP can cause individuals to fall deeply asleep and then wake up a few hours later.

◐Partially SupportedDrinking a lot of water before sleep can lead to fragmented REM sleep and increased dream recall due to frequent awakenings.

◐Partially SupportedIntermittent sleep deprivation is common, and occasional bad nights of sleep should not be catastrophized.

◐Partially SupportedHot or cold showers can have certain benefits for sleep.

◐Partially SupportedWaking up with panic or stress related to dream content may be an invasion of REM sleep thoughts into the waking state, with epinephrine becoming coupled to the experience upon waking.

◐Partially SupportedThe distorted perception of space and time in dreams can make events that lasted moments feel like hours.

◐Partially SupportedSleep paralysis, where an individual wakes up but is unable to move, can be a terrifying experience.

◐Partially SupportedSleep deprivation is a deprivation of self-induced therapy.

◐Partially SupportedThe gut microbiome and the gut-brain axis are important for immune function, metabolic function, and other bodily processes.

◐Partially SupportedEMDR for trauma should be conducted in a clinical setting with a certified practitioner.

◐Partially SupportedArginine may increase slow wave sleep but should be used with caution due to potential heart effects.

◐Partially SupportedRepeating a statement like 'I want to remember the red apple' before sleep may help induce lucid dreaming.

◐Partially SupportedTemperature minimums, light exposure timing, meal timing, and hot/cold showers can help shape sleep patterns.

◐Partially SupportedAchieving consistent sleep is a controllable aspect of sleep hygiene.

◐Partially SupportedKetamine-assisted therapies induce dissociation to remove the emotional component of experience, while psilocybin therapies may increase emotionality.

◐Partially SupportedAfter a bad night's sleep, return to a consistent sleep schedule and use non-sleep deep rest protocols.

◐Partially SupportedLucid dreaming is the experience of being aware that one is dreaming while asleep and sometimes being able to direct dream activities.

◐Partially SupportedNorepinephrine levels are low, though present, during slow wave sleep.

◐Partially SupportedREM sleep deprivation can lead to distorted perceptions, such as words appearing misspelled or hallucinating movement of objects.

◐Partially SupportedIndividuals waking after only three to four hours of sleep may have limited capacity for motor and detailed learning.

◐Partially SupportedEMDR is most successful for single-event traumas or specific recurring traumas.

◐Partially SupportedSerotonin amplifies brain and body circuits associated with bliss and the desire to remain still.

◐Partially SupportedDuring slow wave sleep, acetylcholine levels plummet, which is associated with a lack of focus.

◐Partially SupportedDopamine amplifies neural circuits associated with pursuing goals, pleasure, and reward.

✕Not SupportedRecreational ketamine use is dangerous and potentially lethal.

◐Partially SupportedEMDR was developed by Francine Shapiro, who observed that recalling a troubling event while walking reduced its emotional intensity.

◐Partially SupportedThe brain's maturation towards emotional stability and rationality involves the elimination of connections between experiences, similar to REM sleep's function.