Hi Dr Andrew Huberman, thanks for your beautiful podcast, really helps to know to know protocols to assist ... I was wondering if you have posted about this or could make a post about this. Over the past two years has been a massive time of growth and realisation. I have gone no contact with my mother (unspoken) and most recently two months ago with my father (he sent a pretty horrible voice message). Ever since then every single night I will wake up after 5 or so hours to dreams of one, few or all family members. I have been doing my best to mediate and relax before bed, I have no problem falling asleep but the dreams just won't stop. Most of the time I wake up angry, upset etc completely disregulated but most of all feeling exhausted and I don't know how to make it stop. I am free and can now focus on the relationship with myself and building myself up but my subconscious mind won't let me move forward. It's exhausting 😴😴

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The emotional and sleep disturbances you're experiencing are deeply intertwined. One relevant discussion by highlights that sleep deprivation significantly increases emotional reactivity by disrupting the connection between the frontal lobe (responsible for rational control) and the amygdala (which generates emotional responses). This heightened sensitivity can lead to erratic mood swings and a lack of emotional regulation, even with partial sleep deprivation (1).

Additionally, while emotional triggers like your recent family confrontations may exacerbate these disturbances, consistently getting less than six hours of sleep can independently cause heightened emotional reactions to both negative and positive stimuli. This can result in increased impulsivity and difficulty managing emotions (2).

To tackle such issues, emphasizes the importance of maintaining the six core pillars of mental health daily: proper sleep, nutrition, exercise, light exposure, social connection, and stress control. Tending to these can create a more stable neurochemical environment, leading to more positive emotional states and better overall mental well-being (3).

Sleep and Emotions

Lack of sleep heightens emotional responses, disconnecting the frontal lobe from the amygdala. Even slight sleep deprivation can lead to emotional instability, impacting how we regulate our feelings.
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Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series
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For mitigating your specific issues, ensure:

  1. Consistent Sleep Routine: Aim for 7-9 hours per night.
  2. Healthy Practices Before Bed: Avoid screens and practicing relaxation techniques.
  3. Daily Support Strategies: Regular physical activity, balanced diet, exposure to natural light, and effective stress management techniques.

These steps can help stabilize your emotional responses and potentially reduce distressing dreams.

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