What podcasts say about Dr. Gina Poe
Every statement, with the speaker, the exact quote and the moment it was said.
What Dr. Gina Poe has said on podcasts
33 statements · 16 positive · 12 negative · 2 mixed · 3 neutral
Sleep cannot be replaced by any currently known waking state.
“sleep is really different from wakefulness, and in fact, can't be replaced by any state of wakefulness that we've been able to come up with so far”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 0:53
Slow-wave sleep cleans the brain.
“the deep stage 3 slow-wave sleep, which is the most impressively different, which is when big slow waves sweep through our brain. And now we realize that it cleans our brain.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 1:35
Human sleep cycles through stages approximately every 90 minutes.
“we cycle through them every 90 minutes or so”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 2:09
A perfect night’s sleep lasts approximately 7.5 to 8 hours.
“a perfect night's sleep is 7.5, 8 hours”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 2:20
The first four sleep hours are important for memory processing.
“There is some evidence that the first 4 hours of sleep are very important for memory processing.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 3:20
Sleep consolidation transfers memories from the hippocampus to the cortex.
“that memory seems to move from that hippocampus to the cortex”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 3:53
The first slow-wave sleep cycle produces a large growth-hormone release.
“the deep slow-wave sleep that you get the very first sleep cycle is when you get a big bolus of growth hormone release”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 4:51
Missing the first slow-wave period means missing its large growth-hormone pulse.
“if you miss that first deep slow-wave sleep period, you also miss that big bolus of growth hormone release”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 5:01
Delayed sleep may shift growth-hormone release beyond the body’s optimal circadian phase.
“if we miss it, And it's a time in relation to melatonin also. So if you miss it, yeah, you might get some growth hormone release, but it's occurring at a time when your clock has already moved to the next phase.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 6:17
Consistent bedtimes are a strong marker of neurological health in older age.
“one of the best markers of good neurological health when we get older is consistent bedtimes”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 6:40
Alcohol suppresses REM sleep.
“Alcohol definitely will do that because alcohol is a REM sleep suppressant”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 8:36
Consuming alcohol before bed worsens sleep until it is metabolized.
“alcohol before we go to sleep will do that. Until we've metabolized alcohol and put it out of our bodies, it will affect our sleep badly.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 9:09
Later sleep periods may support the greatest amount of creativity.
“those are the times in sleep when the most creativity can happen”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 9:49
Waking once nightly to urinate is normal.
“It's absolutely normal to wake up at least once in the middle of the night to go to the bathroom”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 11:18
Deep slow-wave sleep declines or disappears in adults and older people.
“especially in adults and older people, that deep slow-wave sleep goes away”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 12:29
REM muscle inactivation prevents people from physically acting out dreams and being injured.
“you really want your muscles to be inactivated during REM sleep, otherwise you will act out those dreams and really hurt yourself”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 13:51
Waking from an inappropriate sleep stage causes sleep inertia.
“It's called sleep inertia, when we wake up out of the wrong state”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 14:24
The best sleep trackers currently stage sleep with approximately 70% accuracy.
“the best ones right now are about 70% effective at staging your sleep”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 15:42
The first 20 minutes of sleep help rebuild adenosine into ATP.
“during that first part of the night, when we first fall asleep in the first 20 minutes or so, we're building that adenosine back into ATP”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 16:37
Slow waves synchronize firing and silence across a substantial portion of neurons.
“during slow waves, the cool thing is that the reason why you can measure them is that all the neurons at the same time, not all of them, but a good portion of them, are firing at the same time and silent at the same time”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 17:41
Accumulating insufficient brain cleanup impairs cognition.
“if that builds up day after day, it's going to cognition, that would be the partygoers moving around, becomes hard”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 18:49
Very late sleep onset may produce sleep dominated by N2 and REM rather than slow-wave sleep.
“if you go to sleep at 1:00 or 2:00 in the morning, sleep is still going to be dominated by N2 and REM sleep, not by slow-wave sleep”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 19:20
A consistently delayed sleep schedule may be acceptable if circadian rhythms shift accordingly.
“if everything shifted, good”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 19:53
Locus coeruleus activity shuts off completely during REM sleep.
“when we go into REM sleep, It's the only time when it shuts off completely”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 22:33
REM-related locus coeruleus silence enables removal of obsolete synapses.
“that complete silence is really, really important for a number of things. And the main thing that I think it's important for is the ability to erase and break down synapses that are no longer working for us.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 22:39
People should enter sleep calmly, potentially using deep-breathing exercises.
“Try and enter sleep with as much calm as you can. So maybe deep breathing exercises.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 24:32
Going to sleep anxious or highly aroused may make sleep maladaptive.
“if you instead go to sleep while you're anxious or hyped up, then your sleep could become maladaptive”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 25:08
Increased sleep-spindle density after learning strongly predicts memory consolidation.
“if you learn something during the day and increase your sleep spindle density, it's really almost perfectly correlated with our ability to consolidate that information”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 25:32
P waves and sleep spindles promote neural plasticity, schemas, insight, and creativity.
“P waves and spindles work together to cause plasticity and sew our schema together, which could be the origins for insight and creativity”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 27:31
Talking about trauma immediately afterward can be counterproductive.
“talk about it. And in, but in fact, that ended up being counterproductive.”
Open the episode · Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina PoeListen at 30:30
Statements are attributed to the speaker as said on the episode and reflect their view at the time, not PodLume's. They are not advice.