Everyday Habits That Make You SMARTER: How To Master Memory, Focus & Learning | Dr. Gina Poe
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- čas přidán 21. 06. 2023
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According to the CDC,1 in 3 adults are not getting enough sleep. Poor quality sleep makes your ability to focus, think clearly, and retain information severely impaired.
Today, Dr. Gina Poe, the esteemed director of UCLA's Sleep & Memory Lab is joining me to help you tap into power habits that lead to better quality sleep which will help you master your memory, your focus, and your ability to learn like never before.
In this episode, Dr. Gina Poe shares easy techniques to help you optimize your ability to learn, process information, and ultimately, elevate your performance to new heights.
Key tools you’ll have after this episode:
- Linking sleep, memory, and peak performance.
- Optimal sleep practices to unlock your brain.
-.Methods for boosting your brain's ability through sleep.
Sleep isn’t just a necessity; it's a gateway to unlocking your true potential. This conversation with Dr. Gina Poe is your opportunity to revolutionize your sleep and transform your life.
QUOTES:
“Those who have the worst cognition when they're older also have the worst sleep.”
“The cup of coffee is bamboozling you so you don't feel that you're tired yet, but the power nap is actually creating ATP with the free adenosine, so you're lowering the level that tells you that you're tired, [...] and you're actually producing energy.” -Tom Bilyeu
“Stage two and stage three are entirely different, as different from one another as wakefulness is from any other state.”
“In the dream state, we are learning and our brain is learning from itself.”
“One night of full sleep deprivation will set you on the path toward type two diabetes.”
Follow Gina Poe:
Website: poe-sleeplab.weebly.com/
Instagram: / poe.gina
Twitter: / doctorpoe
WARNING: I will never ask for your contact info in the comments section, that is someone impersonating me!
Wow..cutting the corpus coliseum will getwo personalities??? Here's ..am tripped out
Tom I am 21 I wrote a book on academic development for highschool learners but college students can check it out too
Would you check the script and tell me how interesting is it
😂
1:27:25
In summary:
1. Get sunlight in the AM.
2. Wake up at the same time no matter how late you go to bed, during work days.
3. Don't eat too close to bed time (
Thank you dear, you saved me 2.5 hours!
Thank you.. I appreciate this.. she wasn’t speaking with confidence.
Thank you.
@@20Donna11really?
Thanks that helps.
This woman is such a great communicator.. was inspired watching how she listened and talked
0:07: 💤 Sleep is essential for consolidating and refining learned information, as well as updating our schema of the world.
14:12: 💤 Sleep is essential for cleaning the brain and consolidating memories, and involves various stages with different brainwave patterns.
29:09: 🧠 During REM sleep, our brain generates an internal dream state that allows us to be imaginative and work through complex problems, while also pruning and eliminating irrelevant information.
43:50: 💤 Sleep plays a vital role in our overall health and well-being, affecting various aspects of our body and mind.
59:22: 😴 Optimizing sleep is important for overall health and well-being, and listening to our body's natural sleep cues is key.
1:24:15: 🧠 The locus coeruleus, or blue spot, in the brain stem, plays a role in attention, learning, and memory consolidation during sleep, particularly in REM sleep.
1:27:09: 🧠 Sleep plays a crucial role in consolidating and recontextualizing traumatic memories, but disruptions in sleep can lead to the persistence of traumatic memories.
1:42:37: 💡 Understanding the mechanisms of sleep can help with emotional resilience, learning, and memory.
1:56:45: 💡 The brain is pre-hardwired with categories of true and false, and also to imprint on parents/caregivers for survival.
2:11:22: 🧠 Understanding the critical periods of brain development and the impact of sleep on learning and brain remodeling.
2:25:14: 😴 Dreams and their interpretation can provide insights into our thoughts and struggles.
2:38:59: 🧠 Consciousness is an emergent process in the brain, which is like a city or universe filled with communicating entities that do different tasks.
Recap by Tammy AI with useful time stamps =)
Do you have any AI tool for Timestamps that you can recommend?
You simply cant update the functional utility of anything while its in used and the brain is designed to move our body but that is only half of what sleep is useful for. Applications, games, OS, Car, or even a chair cant be updated wile in use.
Too many COMMERCIALS. So hard to listen. Hreat content. Very informative Guest.
I really love her energy and how she communicates 💚
Thanks for the valuable video and engaging interview. A quick note though. I am a fan of your channel, but please when asking a question to your guest, let her or he answer the question in its entirety, before interrupting with a subquestion that comes to mind. You may make notes instead when new questions come up and ask those after the guest answered the main question OR continue where the guest left of due to the interruption. The result of this, is that the interview won't be all over the place. Please rewatch and review the interview, so you can see. Anyhow, thumbs up and looking forward to improved structured outlined content. Thanks!
@hit_me_up303reporting
I get so much from listening to so many of your interviews, but this one really hit home. This was amazing. Thank you for bringing Dr. Poe on the show.
Very insightful! I didn't realize how important it is to also forget. Forgetting things is a blessing!
It's good to continually clean out your memory warehouse. Hoarding is not a good thing.
👍
Nadi akhay Amin
The godfather of habit building, William James, wrote:
“To change one’s life:
Start immediately.
Do it flamboyantly.
No exceptions.”
Because our time is finite, there is no reason to wait. In fact, there is every reason to begin. When you decide on a change you would like to make, ask yourself: what is the first step?
The entire vision of your ideal future is actually a series of first steps. They just happen to come one after the other. These are all moments you initiate. One little step at a time.
Thanks
THE BEST PART WAS THE DISCUSSION ABOUT GOD AND PRAYING!
People confuse 'religious' with belching in God and loving and appreciating all the miracle and blessings He provides in our lives every day!🙏💞
Ooops...believing NOT belching
I think that God is a universal force, like the laws of physics. Religion is a cultural practice.
Great info!
This woman has such a beautiful spirit... and it makes her even more beautiful than she already is...❤
I loved all of this! Dr Poe uses her hands alot when talking about the different regions of the brain.. I'd love to see her do a more visual format. If this had animations/visual representations of how different things moved in the brain while she explained what was happening, I'd probably watch it more than once.
Love how he asks questions and is so invested in the conversations..so genius
Watching these video feels like continued education, thank you for what you do honestly.
Hey!
We're absolutely delighted to hear that you view our videos as continued education. That's the goal! We strive to produce content that is both educational and entertaining. Thanks for your support.
Best,
Impact Theory Community Manager
@@TomBilyeu 🫂
Here are some habits that will make you smarter:
Don't watch videos all day.
Don't play video games all day.
Don't look at social media.
Don't look at your smartphone all day.
Don't get addicted to drugs, alcohol or bad food.
Don't keep yourself entertained all of the time
Make time for daydreaming and boredom.
Don't do or think like everybody else does.
Don't think experts are better than you.
Practice critical thinking skill and question everything that needs to be questioned.
Find a goal, vision or passion to pursue.
This what I do, and it has improved my life and my thinking tremendously.
That critical thinking piece..how does one go about doing so or developing that skill?
@@hogg_inthagame4615 question what everybody tells you, and understand lies are everywhere. Look at everything people tell you, keep learning and apply your own knowledge, plus think logically, not emotionally, and understand nobody is 100 percent correct.
@@hogg_inthagame4615Get bored. You will start thinking critically then.if you are distracted by phone or any kind of addictions then it is hard.
I am fiercely protective of this precious time. Need it quiet with a fan for white sound, Pitch dark, temperature set at 69° . Delicious sleep takes over! Super fascinating Tom! Thank you again for another amazing interview.✌🏼
Tom, your programs are good fit for me. Listening to your shows are equivalent to reading books. Being a dyslexic I always buy books but can never finish them fast enough to promptly benefit when I need that information. Well now I can. Keep up the good work Tom
TOM!
YOUT SHOW IS A BLESSING!
THANK YOU!
Great interview, she is so knowledgeable, thank you 🙏🏻🌷✨🙏🏻
As a preschool teacher, I love that this has fortified my thought about how important this critical phase is to my 6mos to 15mos old babies. I've seen the ranges based on each family
She sounds very happy everytime a disease or death is talked about
How ironic. I m watching this video at 337am at Australia as i can't sleep. 😮
Hahaha I do the same thing
I do the same thing, too. Crazy 😧
You’re not alone 😂
I am waiting at 4:45 AM
Ditto! 4:19 AM in Cali
I ALSO HAD A SIMILAR EXPERIENCE as Dr. Poe. I was EXTREMELY upset about something and I was walking outside and I just cried and cried when a voice from "just outside" me said, "You're fine, you're Just Fine." and I started to listen to this very interesting voice and I repeated to myself saying, "OH, I am fine, I am just fine! and I started to feel better and better until I was in a very blissful state and completely transformed!
'
Thanks Tom for these knowledgeable interviews.
Absolutely riveting conversation, thanks for getting this to us 😊💖
Amazing episode Tom. Thank you for helping others gain!
Such an enlightening video! Dr. Gina Poe has provided some fantastic insights into everyday habits that can enhance our cognitive abilities. As a realtor, I understand the importance of continuous learning and staying sharp in our profession. It's amazing how small changes in our daily routines, like practicing mindfulness or incorporating brain exercises, can have a significant impact on our memory, focus, and overall intelligence. Thank you, Dr. Poe, for sharing these valuable tips that can benefit not only our professional lives but also our personal growth. 🧠💡
Gina has such a smooth voice .
This was a really insightful conversation! Thanks for sharing!
Great video will try to reign in my sleep schedule, working more and sleeping less is not a good habit!
During the REM state… I can’t tell you how many dreams that I have no “real world” experience (or from my personal experiences) that the dream was derived from. I personally think our dreams are communicating with an outside source and allows us to tap into something more than ourselves. And I have a hypothesis that sometimes I “piggyback” on others’ dreams. I believe I have had also past lives dreams as well. I have experienced places that I have never been to and time as well. I love dreams!
Thank you for a wonderful interview. I am watching it for the second time and I am picking up a lot of helpful advice and a gaining a deeper understanding.
In response to a comment, I suggest we avoid being distracted by the style of delivery. There is a lot of depth here.
It was so awesome that I started my first blog by summarising the lessons from the podcast. Below are my notes:
* Our mental perception of the world, she calls it schema. Sleep is required to consolidate the learning during the day and integrate into schema, refresh the neural circuits to make space for new memories.
* As we age, learning becomes harder as our sleep degenerates.
* You really need to turn yourself off to learn new things to consolidate the learning during the day. Advice to myself - Don't listen to audiobooks during sleep.
* 4 phases of sleep -
- Phase 1 is called dosing/alpha where we feel more relaxed. Hippocampus switches to internal mode. This phase lasts for a few minutes.
- Phase 2 called k-complex. In this phase the cortexes telling other cortexes and the hippocampus telling cortex, “hey this is what I have learned today”.
- Phase 3 - big slow wave.
- Stage 4 is REM sleep. Here we dream. Helps our brain to imagine, solve complex systems and to learn itself and purge redundant information.
* One night of sleep deprivation will set your path to type-II diabetes. Sleep also repairs our DNA.
* Listen to your body. When you are tired of learning math and feel like you need a sleep, go to sleep. Don't fight it.
* Don’t give your brain big stimulus as soon as you wake up. Delay your coffee by 1-2 hours.
* How to reset your circadian rhythm - expose yourself to sunlight.
* If you are a shift worker working at night, dont go outside in the morning. Keep yourself in the dark place to switch your circadian rhythm and expose to bright light in the evening. Shift workers have high chance of cancer as they have to switch their cycle quite frequently. If a night shift worker could work her whole life at night, that could be fine.
* 7-8 hours is good sleep duration and it can be chunked e.g. 6 hours sleep at night and 1-1.5 hours midday sleep (siesta), but make sure it's not too close to the evening time. Maintain a consistent schedule for sleep.
* SSRI (antidepressant medications) blocks REM sleep.
* To consolidate memory, you need a couple of nights. The first night should be good (Norepinephrine free).
* Power of prayer - when you had a traumatic event, To tell your mind that it will be alright. Pray for others. Don't go to sleep stressed… calm yourself down.
I had heard recently that the dream stage actually protects the visual neurons from being taken over by other brain regions. We have brains that adapt to loss of functions (like the blind having more acute hearing) and that those adaptions can happen fairly quickly - so having visuals during sleep acts as a protective function.
Thanks folks!
What an amazing video. Thank you guys
This video is a game-changer, providing actionable strategies to boost intelligence and cognitive performance through simple everyday habits. Thank you for sharing these valuable insights that have the potential to transform lives!
Such a great podcast. Thank you. 🙏🏼🙏🏼💜💜
Hey!
We're thrilled to know you enjoyed the episode. It's feedback like yours that keeps us going. Stay tuned for more content like this! We've also got a ton of other videos on our channel for you to check out.
Keep learning!
Best,
Impact Theory Community Manager
True, about retaining more than we "think"....I am surprised at the available data that is stored in my mind, especially when presenting it to someone else!!!
A total geek out. Nice one Tom.
The lack of sleep part was amazing to me as I used to work in EMS and regularly worked 24, 36 hour shift with little to know sleep because of the volume of calls
Really enjoyed this podcast, thank you
Thanks Tom!
Thanks for another great interview!! Dr. Chris Palmer can give lots of researched and clinical results on the relationship between food and mental wellness.
This comes up as I’m procrastinating sleep
I love this so much!!!TY
07:50 The reason the more alert pilots did worse than relaxed pilots is due to being excessively emotional that is brought on by anxiety and being in a state of mostly trying, more than just doing vs being more rational, which allows you to be more grounded, allowing you to stick to what you see and what you know and therefore responding more appropriately to your thoughts and perceptions. Our being conscious is a constant effort of balancing two modes, rational and emotional. Being rational involves more mindful thinking, strategic and reasonable thinking, where as being emotional tends to cause us to react in degrees of emotional/erratic and or irritated behavior and basing your actions and beliefs on feelings, aimed at serving mostly our emotional needs. More rational than emotional thinking is preferable. Our rationality is meant to keep our emotional nature in check, therefore we must be more rational than emotional most of the time, unless you are engaged in play and or physical activity, mostly then we are challenged to be more emotionally driven and instinctual in our actions, reactions and responses in general, hopefully based on experiences (predetermined and intelligent ideas). The pilots that did worse lacked flow of being due to their anxious state and nervous mental reactions, causing them to be more emotional than rational. I also noticed that when we allow our nerves to get excited or irritated, our thinking becomes more imaginative which tends to hijack our sense of reality. This causes difficulty in our ability to assess a situation and or evaluating our options, thus explaining the pilots poor/lack in performance. I am not a psychiatrist, these are my beliefs base on my personal experience and need to know.
Such a great podcast it was❤️👍
I’ve had disrupted sleep for 15 years due to a chronic illness. It has completely changed my life. I can’t even work anymore.
Dr. Gina Poe's insights on mastering memory is pure gold! These everyday habits are like mental superfoods, nourishing our brain cells and unlocking our true potential. Get ready to upgrade your cognitive game and unleash the smarter version of yourself! 🌟🚀
Lots of good information, and, rigidity isn't a good solution in my experience. Being woken up by an alarm can be more harmful than the doubtful benefit of waking up at the same time daily. It makes no sense to control by the clock in opposition to the body. I work with thousands of families and see super intelligent and emotionally resilient children who get up regularly late and at irregular times (home schoolers). I know many as adults and they are amazing, powerful, healthy and thriving in every way. The author of The Continuum Concept, Jean Liedloff, shared with me that the tribe she lived with for two years, slept randomly in short chunks day and night. She said some had to stay up to guard for safety, maintain fire etc. Children were never woken up based on the clock, but on their body. Gina, rethink this particular detail.
Tom you know the questions!!!!!
this was WOW!!
This was awesome
Thanks Bro!
Ty
Great video
hi its so cool to tell you thankyou and i love you keep up the greatness
Phenomenal
NPR news, on low volume in the background, will definitely help you go to sleep.
Digging the new thumbnails!
Really enjoying your channel. Great content. My whole family watches now :)
Hello!
That's wonderful to hear that your whole family is now watching and enjoying our content! Our mission is to empower and educate as many people as possible. Thank you for sharing our videos with your loved ones.
Best,
Impact Theory Community Manager
Another great video brother
My dad used to take me to Grateful Dead concerts when I was around 5 years old. I remember falling asleep during The Beach Boys. I wish I could sleep like that now!
Good afternoon Tom and Gina
Loving this new exciting, research base.
Was just looking at an article describing similar interesting points and findings from a research piece entitled 'Causal evidence for the processing of bodily self in the Anterior Precuneus' from Joseph Parvizi Etal.Neuron.
Looking to seriously change career lanes(wee bit terrifying)😀. Currently slowly backing my wee self out of a rather large dead-end. Most polite words to use here meantime!
Anyways, after eighteen years of mental health nursing of which thirteen years working in the addiction (nurse) service.
Love my nursing role cannot suffer, not all nevertheless, the sad, restrictiveness and the all encapsulated drama our health and attached politic brings/creates.
It seems nursing is no longer to be about the patient, clinician and the betterment of all.
Thankyou for your shared work, here.
Reassuring.
💜
To me it seems quite obvious, but I don't know where this intuition comes from: During the day, our brain works like, ... duh ..., a neural network.
At night, the brain works like a neural network training supercomputer or dojo.
During the day we gather experiences; at night we incorporate those experiences, we learn from them.
If you compare this to Tesla FSD, the cars run the simple (solution space) neural network, and any experiences considered interesting are sent back to the Tesla data center. The data center analyses all the experiences sent to it and tries to learn from them. If some are too difficult to learn from, it will ask the human operators for help. Eventually it will try to generalize some of these experiences by creating similar simulations to train against, as opposed to the single case reported. And so the dojo will run thousands or millions of simulations and improve the weights of its neural networks; then it will periodically broadcast a software update to all FSD cars.
So, during the day we use the brain in an executive manner; more than in a learning manner. At night, we fine-tune our neural networks, and run simulations (dreams).
I'm incredibly inspired by this material. A book discussing these subjects was a catalyst for my personal growth. "Unlocking the Brain's Full Potential" by Alexander Sterling
I learn english listening those topic so interesting.
Thank you so much Tom, I really enjoyed this interesting conversation 🙏❤️
Hi there,
We're thrilled to know you enjoyed the conversation! Thank you for your kind words and continued support. We've got a lot of other content surrounding health that you might like on our channel!
Happy Friday!
Best,
Impact Theory Community Manager
Dear Tom
I really appreciate your great work , and your Channel🙏❤️
Wish you a Happy Friday
Warm greetings
Lila
I know when I lucid dream it’s generally the cycle before I wake up especially when I am exhausted and sleeping more then I should be. I use to have a reoccurring dream of a bear in the woods at “my house” (my house was never in the woods) but I would catch it every time and I could change where I went in the dream or what appeared in my dream as well. Kinda like in the movies I could walk through a door into another scene or make a weapon appear to fight the bear with.
Amazed by this. I would have really enjoyed if there was some visual content prepared for some of these examples. Nonetheless, I'm enraptured.
Yep, I am one who cannot power nap. I need a full sleep cycle or nothing.
🥰 A math video game works great for me too! I like to play Sudoku on a device. When my mind is going 1 2 3 4 5 6 7 8 9 over and over it isn't fretting about did I do enough chores, what's going on at work tomorrow etc.? It is the concept of counting sheep, except goal oriented so it keeps me focused on it.
On dreams, I rarely remembered any of my dreams up until I had covid. A few months after contracting covid I have yet to have a night were I do not remember my dreams after waking up. It is a bit weird and exhausting, going on 10 months now.
That "hey alexa" ad at 3AM somewhere in the 20 min mark perfect for sleep guys
Excellent video guys. Now a question, If talking about traumatic events is not the way to cure it, what would be? Is there any new type of therapy or something ??
I use a sleep device. It sends small pulses into your hand. It takes a couple of weeks of use to start working, but it does become better and better.
Which one were we doing when we were growing up playing, pretending or acting as if we were grown.when did we quit.
Both my kids had health issues when they were young. For about 5 years i never got more than 2 hours of uninterrupted sleep, max 5-6 hours of sleep a night. The sleep depravation made me a zombie, it was impossible to learn anything new, just in survival mode.
Hope you are feeling better in these recent times 😊
How did you get better?
@@TROLOL204 Multiple surgeries and kids just grew out of it as they got older, eventually sleeping through the night.
@@alexpro8846 What kind of surgeries allow for continued sleep?
First time I can recall hearing these two people. Now, while listening I keep saying to myself.. " I like these two people"... quite much. How interesting this...
Sleep so important. For healing too.
Lyiopung thouboroh ngau tweppogijhu.😊
schema=description
chunking=breaking larger concepts into smaller pieces that are understandable
Thanks bud for keeping us financially Educated! Regardless of how bad it gets on the economy, I still make over $28K every single week,
That's awesome!!! I know nothing about investment and I'm keen on getting started. What are your strategies?
Cain HavensWow!! Kind of in shock, you mentioned Chloe baker plunk She has proved beyond all doubt that it's worth generating wealth from crypto investment, I've been earning greatly
@JoannSBell Is her service available outside of the US? As her broker is registered in the US
@JoannSBell Thanks for the opportunity, I'll most ensure to do that.
I used to work 3 jobs, full time at Walmart, a server at the night, and did lyft on the weekends, still only make ends meet.
Not only True n False . Additionally, nothing state.
Tri-state!!!
It will change your perspective.
Great video. But you can learn in your sleep...
🤯WOW
Add dr Huberman to this conversation. Would that be too high level for us lay people?
Adding huberman would be awesome
Tom Bilyue...
Can you take all of your podcast videos from the past 2-3 years and have them fed into an A.I. GPT4 clone
And have it compiled into a book?
Doing that would be great.
So this is very interesting to me. During this talk it was mentioned that small children stay asleep sometimes even through a fir alarm. Is that because they feel safe in the environment? Would an orphan have the same response or would they be more in tune with there surroundings knowing subconsciously that there is the potential that no one is can Ming for them?
Dr Chris Palmers book Brain Energy is about how diet affects the brain.
I would be interested to see how my TBI affects my sleep cycles 🤔 I hardly ever remember my dreams now
Please Add TimeStamp
You need to talk to an experienced (ie older) psychoanalyst to discuss what helps re talk therapy and getting better re ptsd, anxiety etc. No academics. They dont know usually. Ive worked in the field in all types of settings w all types of patients for over 20yrs.
Question how is it I am able to stay awake for upwards of 4 or 5 days Honestly a night registered Nurse for over 20 years but still am able to function and look normal ?
Thanks for the Awesome Pod Casts !!
Any chance of an abbreviated version ? I havnt got the spare time for the thick end of 3 hrs.
You don’t have to hear it all at once 🙄.
Interesting. Does mind mapping and mnemonics help with memory of facts? I think lifestyle when younger (over use of sub abuse ,drugs, smoking and drinking) will affect you as get older in getting more of a chance to get dementia. As you get older you do not need as much sleep. Is not crafts and reading and exercising the whole body helps your memory? Does chewing gum help the brain & memory or a way to exercise the brain?
I had never heard the term "chunking". Here is what the Oxford Dictionary says:
"(in psychology or linguistic analysis) group together (connected items or words) so that they can be stored or processed as single concepts."
I can't remember having sleep problems in the 80's and 90's, before mobile phones and the internet.
That I agree with you 💯
Truth
Do you want to really be smarter? Talk with a Eckhart Tolle 😊