GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

Huberman Lab

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.

We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.

We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.

Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

00:00:00 Dreaming

00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep

00:05:06 Dreams & REM Sleep

00:12:20 Evolution of REM Sleep, Humans

00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity

00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking

00:30:51 Sponsor: AG1

00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution

00:41:27 Daily Experience vs. Dreaming, Emotions

00:45:08 Dream Interpretation & Freud, Dream Relevance

00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”

01:00:28 Sponsor: Whoop

01:01:36 Nightmares; Recurring Nightmares & Therapy

01:11:08 Targeted Memory Reactivation, Sounds & Nightmares

01:15:38 Odor, Paired Associations, Learning & Sleep

01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams

01:25:38 Lucid Dreaming, REM Sleep, Paralysis

01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?

01:44:07 Improve Lucid Dreaming

01:49:30 Tool: Negative Rumination & Falling Asleep

01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock

01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest

02:05:53 Tool: Older Adults & Early Waking; Sleep Medications

02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes

02:15:06 Remembering Dreams & Impacts Sleep Quality?

02:18:32 Tool: Sleep Supplements

02:26:48 Tool: Most Important Tip for Sleep

02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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