PN Deep Dive: Huberman Lab Sleep Collection: Protocols & Science

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Intro to Sleep

* Sleep cycles & Architecture: non-REM and REM play for brain domination throughout the night in 90-minute cycles – this is the standard architecture of sleep

* Ratio of non-REM and REM throughout the night: the first half of the night is dominated by non-REM deep sleep; the second half of our sleep is dominated by REM sleep

* Not everyone’s sleep cycles are 90 minutes: sleep architecture is fairly consistent within a person, but can be different across people

* Non-REM Sleep: Non-REM deep sleep is divided into four stages, increasing in the depth of sleep: stages 1 and 2 are light stages of non-REM deep sleep; stages 3 and 4 are deep stages of non-REM deep sleep

* In stages 1 and 2: the heart rate begins to drop, and brain wave activity slows down

* In stages 3 and 4: the heart rate is low, cells in the cortex fire together then go silent

* During non-REM deep sleep, we get autonomic restoration and regulation of heart rate and blood pressure

* Hypnogogic Jerks: during stage 1 you experience mini dreams s you’re starting to drift off and can almost wake yourself up in this stage – sometimes you experience a jerk in your body as a result of loss of proprioceptive feedback

* ​Don’t miss these notes about how Salvador Dali used the hypnogogic state to be creative (Slumber with a Key)​