How to Fall Asleep Faster | Dr. Gina Poe & Dr. Andrew Huberman

Summary

The podcast discusses techniques for achieving calm states before sleep, focusing on practices like yoga nidra and non-sleep deep rest (NSDR). These involve deliberate non-movement to stimulate parasympathetic relaxation and potentially increase nigrostriatal dopamine. The conversation highlights the importance of breaking the anxiety loop around sleep and the benefits of relaxation methods like body scanning, transcendental meditation, and even prayer, which can be tailored to individual beliefs for better sleep quality.

Takeaways

• 🧘 Yoga Nidra is a non-movement based practice that helps individuals enter a parasympathetic state, promoting relaxation and potentially increasing nigrostriatal dopamine.
• 🛌 The practice of deliberate non-movement can lead the brain into shallow sleep states, which may help restore neurochemistry and teach relaxation skills.
• 💤 NSDR (Non-Sleep Deep Rest) is a zero-cost practice that can enhance the ability to fall asleep quickly and return to sleep if awakened during the night.
• 🔄 Insomnia can create a feedback loop of anxiety about sleep, which can be counteracted by relaxation practices that promote a sense of calm and acceptance of sleep needs.
• 🧘‍♂️ Transcendental meditation has been shown to increase theta brain activity, which is associated with learning and REM sleep, though its full neurochemical effects are not yet fully understood.
• 🤔 The full neurochemical impact of meditation practices on sleep functions like novelty erasure and coding structures in the brain is still under investigation.
• 🙏 Prayer can be a powerful relaxation technique for some individuals, allowing them to release worries and achieve a calm state of mind.
• 🌐 A broader worldview or perspective can assist in relaxation by helping individuals step outside of their immediate concerns.
• 🔄 The body scan technique, used in practices like yoga nidra and NSDR, involves tensing and relaxing muscles progressively from toes to head to induce relaxation.
• 😮 Deliberate relaxation of facial muscles and emphasized exhaling can increase the likelihood of transitioning back to sleep, a method used by some in the U.S. military.
• 🤔 Yawning, a natural behavior in humans and animals, might have a calming effect on the locus coeruleus, though its exact purpose and impact are still speculative.

Q & A

What is yoga nidra and how does it help with sleep?

Yoga nidra is a non-movement based practice sometimes referred to as non-sleep deep rest. It involves deliberate relaxation to enter a parasympathetic state, which is a relaxed state. This practice can enhance the ability to fall asleep more quickly and to fall back asleep if one wakes up during the night.

What is the relationship between deliberate non-movement and nigrostriatal dopamine?

Research from a Scandinavian laboratory has shown that engaging in deliberate non-movement practices, like yoga nidra, can lead to significant increases in nigrostriatal dopamine, which is associated with the brain's reward and movement systems.

How does the practice of yoga nidra or NSDR affect brain states?

The practice of yoga nidra or NSDR can lead the brain to enter states of very shallow sleep, similar to napping, while remaining awake and motionless. This can help restore certain neurochemical features and teach people to relax.

What is the significance of the parasympathetic state in relation to relaxation and sleep?

The parasympathetic state is associated with the body's relaxation response. Engaging in practices that promote this state can help counteract the stress response and facilitate restful sleep.

How does anxiety about sleep contribute to insomnia?

Anxiety about not getting enough sleep can create a positive feedback loop where the worry about falling asleep becomes a barrier to sleep itself. This loop needs to be broken by practicing relaxation techniques and accepting that the body will get the sleep it needs.

What is the role of theta activity in meditation and its relation to learning and REM sleep?

Theta activity, which is associated with learning and REM sleep, has been shown to increase during transcendental meditation. This suggests that certain states of meditation might mimic some functions of REM sleep, although the full neurochemical implications are not yet fully understood.

Why might the term 'yoga nidra' act as a barrier for some people wanting to try the practice?

The term 'yoga nidra' might be off-putting for some due to its association with mystical or spiritual practices. Renaming it as 'non-sleep deep rest' or NSDR can make it seem more accessible and scientific.

How does prayer serve as a method of relaxation and sleep improvement for some individuals?

Prayer can be a powerful tool for relaxation as it allows individuals to release their worries and concerns to a higher power, promoting a sense of calm and peace that can aid in falling asleep.

What is the concept of 'non-sleep deep rest' and how does it differ from yoga nidra?

Non-sleep deep rest (NSDR) is a term used to describe the practice of deliberate relaxation and body scanning without the inclusion of intentions, which are often part of yoga nidra. NSDR is presented as a more scientific approach to achieving a relaxed state.

How does progressive muscle relaxation, starting from the toes to the head, contribute to sleep?

Progressive muscle relaxation involves tensing and then releasing muscle groups, starting from the toes and moving up to the head. This method can help to focus the mind on physical relaxation rather than mental processes, potentially easing the transition into sleep.

What is the significance of facial muscle relaxation and emphasized exhalation in military sleep techniques?

Facial muscle relaxation and emphasized exhalation are techniques used within certain U.S. military communities to help with sleep challenges. These methods may increase the probability of transitioning back into sleep by promoting a state of physical and mental relaxation.

What is the potential connection between yawning and the locus coeruleus?

Yawning involves tensing and then relaxing the facial muscles, which may have an effect on the locus coeruleus, a region of the brain involved in alertness. The exact connection is not yet known, but it is hypothesized that yawning might help to calm this region and promote relaxation.

Outlines

00:00

🧘‍♂️ Enhancing Sleep Through Relaxation Techniques

The first paragraph discusses the importance of achieving a calm state before sleep and introduces yoga nidra as a non-movement based practice that promotes relaxation and a parasympathetic response. It highlights research from a Scandinavian laboratory that shows increased nigrostriatal dopamine levels and brain states similar to shallow sleep during deliberate non-movement. The speaker emphasizes the benefits of yoga nidra for enhancing sleep onset and quality, especially for those with insomnia. The paragraph also touches on the psychological aspect of sleep anxiety and the positive feedback loop it creates, suggesting that relaxation practices can help break this cycle. Additionally, the potential of transcendental meditation to mimic REM sleep functions is mentioned, although more research is needed to confirm its neurochemical effects.

05:00

🙏 Leveraging Belief Systems for Relaxation and Sleep

The second paragraph explores the intersection of various belief systems, such as Christianity, Judaism, and Islam, with relaxation techniques like prayer, which can be beneficial for sleep. It suggests that congruence with personal beliefs can reduce stress and enhance relaxation. The paragraph also discusses the concept of non-sleep deep rest (NSDR) as a scientific version of yoga nidra, focusing on body scans and deep relaxation without intentions. The speaker shares personal anecdotes and military techniques for relaxation, such as tensing and relaxing facial muscles and emphasized breathing to aid sleep. The potential neurobiological effects of these practices on the locus coeruleus and noradrenaline release are also considered, along with the curious behavior of yawning and its possible impact on sleep.

Keywords

💡Yoga Nidra

Yoga Nidra is a non-movement based practice, often referred to as 'non-sleep deep rest,' which is used to induce a parasympathetic or relaxed state in the body. In the script, it is highlighted as a technique for deliberately entering a state of relaxation, which can be beneficial for sleep and neurochemistry restoration. The practice is mentioned as a zero-cost method to enhance the ability to fall asleep more quickly and to fall back asleep if one wakes up during the night.

💡Parasympathetic

The parasympathetic nervous system is a part of the autonomic nervous system that is responsible for the 'rest and digest' response, which conserves energy and promotes relaxation. In the context of the video, engaging in practices like Yoga Nidra helps to activate this system, leading to a more relaxed state that is conducive to sleep.

💡Nigrostriatal Dopamine

Nigrostriatal dopamine refers to the dopaminergic pathways that originate in the substantia nigra and project to the striatum, which are involved in motor control and reward. The script mentions that engaging in deliberate non-movement practices can lead to an increase in nigrostriatal dopamine, suggesting a potential neurochemical benefit of such practices.

💡Insomnia

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep. The script discusses the insidious nature of insomnia, where anxiety about not getting enough sleep can create a positive feedback loop that makes it harder to fall asleep, and the importance of breaking this loop through relaxation practices.

💡Theta Activity

Theta brain waves are associated with deep relaxation, meditation, and light sleep, including REM sleep. The script mentions that theta activity increases during transcendental meditation, suggesting that certain meditative states might mimic or replace some functions of REM sleep, although the exact neurochemical implications are still unclear.

💡Transcendental Meditation

Transcendental Meditation is a specific form of meditation that involves the use of a mantra to aid in achieving a deep state of relaxation and mental rest. The script suggests that while this practice has not been extensively studied in non-human animals, it is known to increase theta brain wave activity, which is relevant to the discussion of relaxation and sleep.

💡Norepinephrine

Norepinephrine, also known as noradrenaline, is a neurotransmitter involved in the body's stress response and alertness. The script mentions that an absence of norepinephrine and serotonin is necessary for certain sleep-related brain functions, such as erasing novelty and coding structures, and it is unclear whether practices like transcendental meditation can achieve this state.

💡Non-Sleep Deep Rest (NSDR)

Non-Sleep Deep Rest, also referred to as NSDR, is a term used to describe practices similar to Yoga Nidra that aim to induce a state of deep relaxation without sleep. The script discusses the renaming of Yoga Nidra to NSDR to make the practice more accessible and to emphasize its scientific basis and effectiveness in relaxation and potentially aiding sleep.

💡Body Scan

A body scan is a relaxation technique where one mentally focuses on different parts of the body, often starting from the toes and moving upwards, to induce a sense of relaxation and awareness. The script mentions this technique as a method to help with sleep, particularly in the context of NSDR practices.

💡Locus Coeruleus

The locus coeruleus is a region in the brainstem that is involved in the stress response and is the primary source of norepinephrine in the brain. The script suggests that practices like NSDR and Yoga Nidra may counter the activation of the locus coeruleus, potentially contributing to their sleep-promoting effects.

💡Yawning

Yawning is a reflex that involves deep breathing and stretching of the jaw, often associated with tiredness or boredom. The script speculates that yawning might have a calming effect on the locus coeruleus and could be related to the relaxation response, although the exact reasons for yawning are not yet fully understood.

Highlights

Yoga Nidra is a non-movement based practice that helps people deliberately enter a relaxed state.

Yoga Nidra is sometimes referred to as non-sleep deep rest, promoting parasympathetic activity.

Scandinavian laboratory data shows increased nigrostriatal dopamine levels with deliberate non-movement practices.

The brain enters shallow sleep states during non-movement practices, which can restore neurochemistry.

Yoga Nidra teaches relaxation, a skill many people lack, and can improve sleep onset and maintenance.

Insomnia can create a feedback loop of anxiety about sleep, which needs to be broken.

Relaxation practices can help counteract anxiety and improve sleep quality.

Transcendental meditation increases theta brain activity, potentially mimicking REM sleep functions.

The neurochemical effects of transcendental meditation on sleep structures are not fully understood.

Non-Sleep Deep Rest (NSDR) is a term used to make yoga nidra more accessible, focusing on relaxation without intentions.

NSDR and yoga nidra scripts are provided to help with relaxation and sleep.

Prayer can be a powerful relaxation technique, especially for those with religious beliefs.

Different relaxation techniques can be effective, as long as they align with an individual's beliefs.

Relaxation techniques can help individuals manage the asymmetry between ramping up and calming down.

The U.S. Military uses relaxation of facial muscles and emphasized breathing to improve sleep.

Yawning may have a calming effect on the locus coeruleus, though its exact purpose is unknown.

All discussed relaxation techniques seem to counteract noradrenaline release, promoting sleep.

Transcripts

I'm trying to get into calmer states prior to sleep

and some ways to do that.

I'm a big fan, and I've talked a lot before on this podcast

about things like yoga nidra,

which is a non-movement based practice,

sometimes called non-sleep deep rest,

where people actually take some time each day to practice

how to go into a more parasympathetic,

aka relaxed state, deliberately,

'cause it's a bit of a skill.

Yeah. Yeah.

And there's some good data really,

mostly out of a laboratory in Scandinavia

showing huge increases in nigrostriatal dopamine

when people go,

basically engage in a practice of deliberate non-movement,

and that the brain actually enters states

of very shallow sleep.

So sort of nap-ish,

but the idea is to actually stay awake but motionless.

And it does seem to restore a certain number of features

of neurochemistry, but perhaps more importantly,

it teaches people to relax.

Which is something that most people are not very good at.

But in any event, and people who listen to this podcast

have heard me say this over and over again,

so I sound like a broken record,

but this practice as a zero cost practice

that doesn't require any pharmacology,

does seem to really enhance people's ability

to fall asleep more quickly

and to fall back asleep

if they wake up in the middle of the night.

So in any event, another plug for NSDR yoga nidra.

Well, I just also want to add to that,

that's one of the reasons why insomnia is so insidious

is because when people feel like

they haven't gotten enough sleep

and they aren't getting enough sleep,

and they become anxious about getting enough sleep,

and then you're anxious before going to sleep,

like, "I'm not going to fall asleep.

"It's going to be 45 minutes in,"

and then that's a positive feedback loop.

So you need to break that loop, say,

"Okay, my body's going to get as much sleep as it needs,

"I needn't worry about it."

And then practice this relaxation to say,

"Hey, it's all okay.

"It's going to be all right."

And then concentrate on things that relax you,

whether it's concentrating

or not concentrating, whatever it is.

You mentioned yoga nidra,

and that reminded me of transcendental meditation,

which is something that also hasn't been studied well,

largely because we can't ask non-human animals to do it,

and so we don't know what's happening

with our neurochemistry and our brain activity

in a deep and meaningful way.

But one thing that has been shown in those

that can do it really well is that that theta activity

that I said happens when you're learning something

or when you're in REM sleep, it's well established

and increases during the transcendental meditation.

So it might be that some states of meditation

could in some ways replace or mimic some functions of,

for example, REM sleep.

But again, we don't know if all the neurochemistry is right

to do, for example, the thing that I was talking about,

which is erasing the novelty and coding structures

of the brain.

That needs an absence of norepinephrine and serotonin,

which we don't know if that goes away

with transcendental meditation.

We just don't know the answer to that yet.

Yeah, the studies on yoga nidra

and sleep replacement are kind of interesting.

It does seem to be the case

that nothing can really replace sleep except sleep,

but that if one is sleep deprived

or is having trouble falling back asleep,

that these things like, and I hear it's,

I acknowledge this is essentially like yoga nidra,

but we now call it non-sleep deep rest or NSDR,

because oftentimes names like yoga nidra

act as a kind of a barrier for what would otherwise be

people willing to try a practice.

Right, meditation and yoga- It sounds mystical.

It sounds like flying carpets,

you know, it sounds like you have to go to Esalen,

by the way Esalen's a beautiful place,

but it sounds like you have to go there,

or live in the West Coast to believe in this stuff,

but it's simply not the case.

These are practices that are really just

self-directed relaxation as a practice

that allows people to get better and better

at directing their brain states

towards more relaxation.

And most people have an asymmetry,

like, for instance, most people can force themselves

to stay up later, but they have a hard time

going to sleep earlier.

And that just speaks to the asymmetry

that's probably adaptive and survival-based,

that we can ramp ourselves up far more easily

than we can tend to calm ourselves down.

Yeah. Yeah.

And actually, you know, to appeal

to other Christians like me, prayer can be a wonderful way

to calm yourself down because through prayer

you're giving your cares to God

and saying, you know,

and then you are relaxed, more relaxed.

And I just want to say that

because the same reason that yoga might put some people off,

it might put some people off to talk about prayer,

but it's the same process of being able to relax.

And Yeah.

And get outside our own experience

a little bit. Get outside our experience.

Yeah, back out, get a worldview that might actually also

help us to relax.

Well, you might be surprised at how many

clinicians and scientists who've come on this podcast

have mentioned things like prayer,

from various perspectives;

Christianity, Judaism, Muslim traditions and others

that as a parallel to all of these things.

And I think what it speaks to is the fact that

ultimately the biological architectures

that we're all contending with are going to be identical.

Yeah. Exactly. And so different ways

to tap into them and ones that are congruent

with people's beliefs, I think, are great.

Yeah.

Yeah, because anything non-congruent

with your beliefs is also stressful. [laughs]

Right. And feels forced.

And that's why, you know,

this idea of calling it non-sleep deep rest in addition

to yoga nidra, was not to detract from the naming

or the history around yoga nidra.

But I was finding that it was a barrier.

You know, likewise, yoga nidra tends

to include things like intentions, whereas NSDR scripts,

and by the way we will provide links to some NSDR

and yoga nidra scripts, but NSDR has no intentions,

it's simply body scan, deep relaxation based.

So it's sort of the scientific version of all of this stuff.

And actually we study it in the laboratory,

and some of the brain states that people go into.

But that's a discussion

for another time. Well one other thing,

this is hard,

my mother used to tell me when I would complain,

"I can't go to sleep."

She'd say, "Well, you know, start with your toes and relax."

So you would clench your muscles around your toes

and relax them, and do that all the way from your toes,

all the way to your head.

And I don't know where she got this,

it might've been her own common sense,

or she might've gotten it from this NPR show,

it's called "The Mind Can Keep You Well",

she used to listen to.

But that's another intentional relaxation

that focuses on the body

rather than on your own mental processes.

I do a little bit of work with the military

and there's a method within certain communities

of special operations in the U.S. Military

where if they can't sleep

or they're having challenges sleeping,

they will deliberately try and relax their facial muscles,

in particular, like sort of drape the facial muscles

and use long, or exhale-emphasized breathing.

Does seem to increase the probability

of transitioning back into sleep.

And those are hallmarks of yoga nidra,

non-sleep deep rest, body scans.

And so I think all of these things converge

on a common theme.

As neurobiologists we can say all of the things

that we are describing certainly move the needle

away from locus coeruleus activation.

And we haven't done the experiment

to really look at that,

but it seems all these things are counter

to noradrenaline release.

Right. Another one is yawning.

Yawning in itself is that kind of, sort of, tensing

of all the muscles in your face and then relaxing them.

So it might be why we yawn.

We don't know why we yawn yet,

but it might also have, it would be really great actually.

Animals yawn too, you know,

Oh, my bulldog was a perpetual,

if he wasn't sleeping he was yawning.

[Gina laughing]

And it would be interesting to see

what yawning does to the locus coeruleus.

Does that also calm and switch locus coeruleus activity?

Because it's interesting that facial nerve,

like trigeminal nerve, you know, that through the vagus

connects indirectly to the locus coeruleus

and has a powerful effect on that.

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