< Nota - Show Notes for The Mel Robbins Podcast - Episode: Dr. Gina Poe: How to Get Better Sleep and Boost Your Learning, Memory and Energy
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Nov 2, 2023

Dr. Gina Poe: How to Get Better Sleep and Boost Your Learning, Memory and Energy

Are you getting the sleep you need? Do you wish you could improve your sleep, but you’re not sure how?

Dr. Gina Poe is an accomplished ...  researcher and trained neuroscientist with a PhD in basic sleep. Currently a professor at UCLA, Dr. Poe has been researching the functions of sleep for over 30 years and has authored nearly 200 publications on the topic.

Today, Dr. Poe is here to answer your questions like, Why do you sleep? What is your brain doing as you sleep? What is REM sleep? What are sleep cycles? What are circadian rhythms?


And perhaps most importantly, you’ll get 5 research-backed recommendations from Dr. Poe on how anyone, including you, can not only improve their sleep but also get a “perfect” night’s sleep, as defined by a neuroscientist.

In this conversation, Dr. Poe discusses topics such as:

What is the “perfect night's sleep”?

How long are you supposed to sleep every night?

What is a sleep cycle, and why should you care?

What is N1 sleep?

What is N2 sleep?

What is N3 sleep?

What is paradoxical sleep and how can you tell someone’s in that state?

What REM sleep really is and how often we must be in it.

The physiological and neurological difference between being awake and asleep.

What a neurotransmitter is and how it changes composition when asleep.

What the functions of our brain’s two hemispheres are.

How sleep cleans the brain.

The connection between sleep and neuroplasticity.

The link between sleep and brain health.

The scientific reason why they call it “falling” asleep.

How sleep directly affects longevity and vitality.

Why you don’t remember your dreams.

How sleep impacts how we learn during the day.

What happens to your body and brain when you close your eyes at night.

The one phase of sleep you cannot miss.

A neuroscientist's top 5 recommendations for better sleep.

What the purpose of vasodilation is.

Which hours of sleep are absolutely critical for memory processing.

How many hours of sleep you really need for optimal functioning.

Why a consistent bedtime is the start of the best sleep of your life.
Podcast Guest: Dr. Gina Poe

How Much Sleep Do I Need?

Sleep needs changes as you age. Here are sleep recommendations by age.
cdc.gov

What Happens When You Sleep

This booklet describes how your need for sleep is regulated and what happens in the brain during sleep.
nih.gov

How Sleep Works

Sleep is a complex and dynamic biological process that still isn't fully understood. Learn about how sleep works and why it's vital for overall health.
sleepfoundation.org

Gina Poe, Ph.D. - UCLA Brain Research Institute

Dr. Poe is a southern California native who graduated from Stanford University then worked for two post-baccalaureate years at the VA researching Air Force Test Pilots' brainwave signatures under high-G maneuvers.
Ucla

What Are Circadian Rhythms?

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things.
National Institute of General Medical Sciences (NIGMS)

Dr. Gina Poe on Twitter/X

Give @doctorpoe a Follow!
Twitter

How Sleep Deprivation Impacts Mental Health

While insomnia can be a symptom of psychiatric disorders, sleep problems can also contribute to the onset and worsening of problems such as depression, anxiety, and even suicidal ideation.
columbiapsychiatry.org

Sleep May Help To Heal Traumatic Brain Injuries

Sound sleep plays a critical role in healing traumatic brain injury, a new study of military veterans suggests.
OHSU News

The Mel Robbins Newsletter

Join Mel Robbins' newsletter & unlock exclusive tips, tools & insights to reset your mindset & achieve success.
Melrobbins

Melatonin: What You Need To Know

This fact sheet discusses the dietary supplement melatonin, its usefulness for problems sleeping, and its safety and side effects.
nccih.nih.gov

Sleep Problems in Teens

Research shows that most teens do not get the sleep that they need on a daily basis. Each person has their own need for sleep.
Uclahealth

Teenagers and Sleep: How Much Sleep Is Enough?

Teens love to label themselves “night owls,” trading stories of all-nighters and sleeping away an entire Saturday.
Hopkinsmedicine

How Lack Of Sleep Can Affect Gut Health

Not getting enough sleep can negatively affect the body in many ways--including causing digestive and gut issues. An expert shares what to know.
Henryford

Official Episode Page

Access additional show notes and content from this podcast episode here on melrobbins.com
melrobbins.com