The 4:00 AM Tradeoff: Movement, REM and Recovery (Bonus Episode)

In this episode Andrea Samadi explores how movement and sleep work together in a "brain operating system" for human performance, focusing on restorative sleep (deep + REM), personal WHOOP data, and the trade-offs created by early-morning exercise.

She shares four lessons and a simple experiment to help listeners protect REM and deep sleep while maintaining an active life, emphasizing weekly rhythms, small changes, and tracking patterns rather than chasing perfect numbers.

SEASON 16 | BONUS EPISODE 4

RESTORATIVE SLEEP

Where Adaptation Happens

Why deep sleep restores the body, REM helps integrate experience, and healthy habits must work together.

ON BONUS EPISODE 4, YOU’LL LEARN:

✔ What restorative sleep really measures

✔ How deep sleep and REM support different forms of recovery

✔ Why REM percentage and duration tell different stories

✔ What my six-month sleep data revealed

✔ The hidden tradeoff behind my 4:00 AM hiking routine

✔ What happened when I slept just 21 minutes longer

✔ Why healthy habits can sometimes compete

✔ How to protect sleep without giving up movement

✔ 4 Lessons and a simple experiment for discovering your own best rhythm

Episode Introduction

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance to create measurable improvements in well-being, achievement, leadership, productivity and results.

I’m Andrea Samadi, and throughout Season 16 we have been building what I call the Brain’s Operating System for Human Performance—a neuroscience-based framework for understanding how the systems of the brain and body work together to influence how we learn, adapt, connect, lead and ultimately perform.

We are currently in Phase 3: Movement, Learning and Cognition.

Movement is the foundation of this phase because it affects far more than our muscles.

When we move, we activate processes throughout the brain and body.

Movement supports neurogenesis—the development of new neurons—particularly in areas involved in learning and memory.

It strengthens connections between neurons through synaptic plasticity. We covered neurogenesis on EP 141[i] if you want to revisit that episode, if you are as curious as I am about how to regrow our brain cells.

Movement that we are learning in this phase, also influences brain chemicals such as dopamine, serotonin, norepinephrine and acetylcholine, which affect motivation, mood, attention and learning.

Movement can also strengthen our resilience by helping us manage stress and become more emotionally flexible.

It builds sleep pressure, (the longer we stay awake, the more adenosine accumulates that increases our need or “pressure” to rest) which can support deeper, more restorative sleep.

And over time, these changes may contribute to greater creativity, insight, endurance and human potential.

But movement only creates the stimulus.

The benefits don’t come from movement alone.

They come from the way the brain and body respond to that movement—and that response is called adaptation.

Movement changes the brain.

Adaptation changes the body.

Recovery is what connects the effort we make today with the strength, resilience and capacity we hope to build tomorrow.

Without adequate recovery, we can receive the stimulus without fully receiving the benefit.

That is why sleep belongs inside the Movement Loop.

Sleep is not separate from movement, learning or performance. It is one of the primary places where the brain and body respond to what we have asked them to do.

Throughout Season 16, I’ve been sharing some of my own health and performance data as a living case study—not because everyone should try to reproduce my numbers, but because our individual trends can help us understand how neuroscience shows up in everyday life.

I thought that if I was curious about understanding my numbers—and using them to improve my health, well-being and productivity—then other people might benefit from what I’ve learned along the way.

My data has helped me see that movement, recovery and performance cannot be understood in isolation.

They work together as a system:

Movement creates the stimulus.

Recovery creates the conditions for adaptation.

Restorative sleep is one of the places where that adaptation unfolds.

And this brings us to one of the most important recovery metrics I’ve learned to follow:

Restorative sleep.

We often celebrate what happens while we’re awake:

Our productivity.

Our focus.

Our learning.

Our movement.

Our performance.

But much of the adaptation supporting those abilities happens while we sleep.

Deep sleep supports physical restoration.

REM sleep supports emotional processing, memory integration and cognitive flexibility.

Together, these stages help convert the demands of one day into greater capacity for the next.

This episode began with one honest question about my own routine:

THE QUESTION: What am I gaining by waking at 4:00 AM to hike—and what might I be giving up by not sleeping longer?

This is not simply an episode about sleeping more. It is about creating a rhythm in which two essential health behaviors—sleep and exercise—support one another instead of competing for the same limited hours.

You will see my data exactly as it is. Sleep is one of the weaker links in my current health routine, which makes it a useful place to learn. The goal is not to judge the data. The goal is to let the data ask a better question.

Lesson 1: Restorative Sleep Contains Two Stories

WHOOP (the wearable device that I use to measure sleep) defines restorative sleep as the combined time spent in deep sleep, also called slow-wave sleep, and REM sleep. Combining the two creates a useful overview, but separating them reveals two different parts of the story.

Deep Sleep or Slow-Wave Sleep: Physical Restoration

Deep sleep is concentrated more heavily in the earlier part of the night and supports processes associated with physical restoration. It is relevant after hiking, Zone 2 exercise, strength training and other demanding activity because sleep is part of how the body responds to the strain we create.

During deep sleep:

• Tissue repair is supported. Growth hormone release increases. Immune function is supported. Energy is restored. The body adapts to physical strain.

REM Sleep: Integration

REM stands for rapid eye movement sleep and is known as the “mentally restorative” stage of sleep. This is where most dreams occur, and short-term memories are converted into long-term memories.

During REM, the brain is highly active while most voluntary muscles remain temporarily inhibited. I’ll never forget the part of our interview with Dr. Jaland Balal[ii], when he explained that this feature is what keeps us safe from moving around too much while we are sleeping, keeping our sleeping partners safe.

REM has been associated with:

• Emotional processing Memory integration Aspects of learning Cognitive flexibility Creative associations Connecting new information with previous experiences

Memory is supported across several sleep stages—not by REM alone.

REM helps the brain process, connect and integrate.

REM periods also tend to become longer as the night progresses.

That means shortening the end of the sleep window may disproportionately reduce the opportunity for the longer, more REM-rich cycles that occur toward morning.

Deep sleep helps restore the body.

REM helps integrate the brain.

We need both.

That second sentence is personally meaningful because I have logged my dreams for years. A dream is not a diagnosis or a literal solution, and dreams can occur outside REM. But a dream log gives me a qualitative record of recurring emotions, images, relationships, problems and emerging ideas that my mind may still be processing.

Since I enjoy learning, interviewing, writing, teaching and connecting ideas across neuroscience and social-emotional learning, REM matters for more than dream recall (which by itself is fascinating and something we will look deeper at in Phase 5 with Integration and Meaning).

Lesson 2: My Data Revealed a Duration Gap

When I looked at my WHOOP trends, the total restorative-sleep number was only the beginning.

 

Metric

My average

 

Six-month restorative sleep

2 hr 43 min

 

Lifetime REM

1 hr 37 min

 

Last 90 days REM

1 hr 18 min

 

Last 30 days REM

1 hr 20 min

 

Recent REM percentage

About 20%

When I looked at six months of WHOOP data, my average restorative sleep was:

2 hours and 43 minutes per night.

That number gave me the total time spent in deep sleep and REM—but it did not tell me how those two stages were distributed.

When I separated them, another story emerged.

My lifetime REM average was approximately:

1 hour and 37 minutes per night.

But over my more recent periods, that changed:

• Last 90 days: approximately 1 hour and 18 minutes Last 30 days: approximately 1 hour and 20 minutes Recent REM percentage: approximately 20% of my total sleep

Twenty percent is within a commonly reported adult range.

But compared with my own lifetime average, my recent REM duration was approximately 17–19 minutes lower per night.

That distinction matters.

My REM percentage may appear healthy while my total REM duration is still lower than my personal historical average.

So my real question became:

Not “Is my REM normal?” but “What conditions help my brain produce more of its own normal REM?”

This is the value of tracking.

THE DATA LESSON: A population range provides context. Your baseline provides the story. Your trend gives you a question to test.

 

       

Lesson 3: The 4:00 AM Tradeoff

I love hiking early. It gives me cardiovascular conditioning, time outside, morning light, mental clarity and consistency. In Arizona, it also helps me finish before extreme heat heats around 8am.

But if I go to bed at 8:30 PM and wake at 4:00 AM, I create a maximum sleep opportunity of seven and a half hours. That is time in bed—not necessarily time asleep. It does not include the time required to fall asleep or periods of wakefulness during the night.

If I remain in bed until 6:00 AM, I create two additional hours of sleep opportunity. Those two hours would not equal two hours of REM. They would contain a mixture of sleep stages and perhaps brief wakefulness. But because REM episodes generally lengthen later in the night, the added opportunity may protect some of the more REM-rich portion of sleep.

If you want to understand sleep cycles, I highly recommend taking Dr. Mathew Walker’s Masterclass[iii] The Science of Better Sleep.

What the Early 4am Wake Gives Me

• Early movement and consistency Cardiovascular conditioning Time outdoors and morning light The mental and emotional benefits of hiking

What Might it Cost Me

• Up to two hours of total sleep opportunity (lost) Part of one or more later sleep cycles (lost) Greater opportunity for REM and dream recall (important to me) Time for memory and emotional processing across sleep (important to me)

The accurate interpretation is not that I lose two hours of REM. It is that I may give up two hours of sleep opportunity containing some of the night’s more REM-rich cycles.

That led to my central realization: healthy behaviors (like my early wake to hike) can compete when their timing is not coordinated.

MY AHA MOMENT: Am I creating better sleep through movement—or repeatedly borrowing from the final part of sleep to make that movement happen?

My wearable cannot prove that early wake times caused the change. Consumer wearables estimate sleep stages; they do not measure them with clinical polysomnography. But the pattern gives me a reasonable hypothesis to test. That is what self-tracking should do: not make us anxious about a number, but help us ask a better question.

A Real-Time Clue: What 21 More Minutes Revealed

While preparing this episode, my data gave me a real-time example of the tradeoff. On Thursday, August 27, I woke at 4:21 AM instead of 4:00 AM.

That night I recorded three hours and two minutes of restorative sleep—the highest total of the week. It included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM. That REM duration was approximately 35 minutes above my recent 30-day average.

My graph in the show notes showed a substantial REM period close to the end of the sleep window. Twenty-one additional minutes cannot explain a 35-minute difference, and one night cannot establish cause. Sleep varies from night to night. But the observation supports the hypothesis that a 4:00 AM alarm may sometimes interrupt a REM period already underway.

I also remembered my dream and added it to my dream log. That gave me another kind of data: not just how long I slept, but what my mind may have been processing, integrating or connecting.

One night is a clue—not proof. Watch the trend.

The lesson is not that 4:21 AM is a magical wake time. The lesson is that the final portion of sleep may be more valuable than its length makes it appear. A small extension may sometimes allow the brain to finish a cycle that an earlier alarm (or your natural body’s alarm) would interrupt.

Lesson 4: Build a Rhythm, Not a Perfect Day

The remedy I’ve concluded is not to stop hiking, (I would be miserable) and it is not to maximize sleep or exercise in isolation (I wouldn’t feel productive sleeping in longer). The solution is to create a weekly rhythm in which movement provides the stimulus and sleep protects the opportunity for adaptation.

For me, that rhythm can include two kinds of days:

1. Early-Hike Days (twice a week)

When a 4:00 AM wake time is necessary, (and possible). I can treat bedtime as part of the training plan. If family responsibilities the night before make a very early bedtime unrealistic, I can recognize that constraint and adapt. But it is important that I get to bed by 8:30pm if I want to wake up 4am.  

2. Sleep-Protected Mornings

On selected non-hiking days, I can remain asleep until approximately 5:00 or 6:00 AM and move later.  These mornings create more opportunity for later sleep cycles and give me a comparison condition for my experiment. What happens if I stay in bed longer?

The goal is not a perfect day. The goal is a sustainable week.

The Movement Loop is not: Move → Move More → Keep Pushing.

It is: Movement → Recovery → Adaptation → Performance → Greater Capacity.

For you, the listener, are you giving yourself enough time to recover? To Adapt? To Increase Performance? That leads to greater capacity? Or, did you notice, like me, that there was a trade off with your schedule?

Tips to Implement: Run Your Own Restorative-Sleep Experiment

You do not need my wake time, my REM number or a WHOOP device to learn from your own pattern. Use this five-step experiment for two to four weeks.

1. Establish your baseline. Record your usual bedtime, wake time, estimated sleep duration, morning energy and—if available—deep and REM sleep for at least seven nights.

The Whoop device rewards users who go to bed, and wake at the same time, calling it sleep consistency.

1. Choose one change. Add 20–60 minutes of sleep opportunity on selected mornings, or move bedtime earlier before early-training days. Avoid changing every variable at once.

Stanford Professor, Dr. Andrew Huberman[iv] suggests that if you can find a way to add heat to your sleeping environment in the final 2 hours of your sleep, it can increase your REM sleep.

Sleeping just 21 more minutes for me made a notable difference.

1. Protect movement differently. On sleep-protected mornings, move later, shorten the session or choose a lower-intensity option instead of skipping movement entirely.

This was the game changer for me.  I opted for a walk on sleep protected days.

1. Track a small set of outcomes. Use total sleep, restorative sleep or dream recall if available, morning clarity, afternoon energy and exercise quality. Optional wearable metrics include recovery, HRV and resting heart rate.

This is where you have to notice what you see from this ONE change. It might be obvious like mine—I noticed that extra time led to a dream that I could recall.

1. Review the pattern—not the best night. Compare at least one or two weeks of early mornings with sleep-protected mornings. Look for a repeatable combination that supports both recovery and movement.

The patterns will reveal whether the ONE thing you changed made a difference for you.

If you do use a wearable, remember that sleep stages are estimates. Use the device to compare patterns under similar conditions, not to diagnose a sleep disorder or chase a perfect stage score.

KEY QUESTION: Can I preserve the benefits of movement without repeatedly borrowing the time my brain and body need for recovery?

A Bigger Experiment Is Still Underway

I have also removed one significant sleep disruptor and am tracking what happens to my REM, sleep stress, HRV, resting heart rate and recovery. I do not want to draw conclusions too early. I want enough data to distinguish a temporary response from a genuine physiological shift, so I will return to that experiment in a future episode.

For now, the question is narrower: how can I protect restorative sleep while continuing to live an active life?

Review

 To review and conclude this week’s BONUS EP 4, let’s bring the four lessons—and the data—together.

Lesson 1: Restorative Sleep Contains Two Stories

Restorative sleep combines two important stages:

Deep sleep and REM sleep.

Deep sleep supports physical restoration and adaptation.

REM supports emotional processing, memory integration, cognitive flexibility and creative association.

We need both.

Every morning, I look at my restorative-sleep total and hope it is closer to three hours than two. But this episode taught me not to stop at that combined number.

The total gives me the overview.

Deep sleep and REM tell me how that restoration was distributed.

And REM is personally meaningful to me for another reason: I have recorded my dreams for years.

Dream recall does not provide a literal interpretation of everything happening in my life. But it gives me a qualitative record of the emotions, experiences, problems and ideas my mind may still be processing.

So Lesson 1 is:

Restorative sleep is not one number. It contains the story of how the body restores—and how the brain integrates.

Lesson 2: My Data Revealed a Duration Gap

Over the past six months, my average restorative sleep has been two hours and 43 minutes.

My recent REM has represented approximately 20% of my total sleep—a percentage that may appear reasonable.

But when I looked at duration rather than percentage, I discovered that my recent REM was approximately 17–19 minutes below my lifetime average.

REM percentage and REM duration answer different questions.

Percentage tells me how my sleep was distributed.

Duration tells me how much actual time my brain spent in that stage.

That distinction matters because someone can have a reasonable REM percentage but still receive less total REM when the overall sleep window is shortened.

So Lesson 2 is:

A percentage can look healthy while duration still reveals a gap.

This is why personal baselines are so valuable.

Our trends help us identify the question we need to investigate.

Lesson 3: The 4:00 AM Wake Time Creates a Tradeoff

My data led me to examine my 4:00 AM wake time.

Waking at 4:00 does not mean I am losing two hours of REM.

It means I may be giving up two hours of total sleep opportunity—time that could contain approximately one to one-and-a-half later, more REM-rich sleep cycles.

Then, while I was preparing this episode, I received an early clue.

When I slept just 21 minutes longer—waking at 4:21 instead of 4:00—my restorative sleep reached three hours and two minutes.

That included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM—approximately 35 minutes more REM than my recent 30-day average.

I also remembered my dream and added it to my dream log.

Twenty-one additional minutes cannot explain the entire 35-minute difference, and one night does not prove causation.

But the graph showed a substantial REM period close to the end of my sleep window. That gave me a clue worth investigating:

My 4:00 AM wake time may sometimes interrupt a REM period that is already underway.

So Lesson 3 is:

The final portion of sleep may be more valuable than its length makes it appear.

This does not mean that 4:21 is a magical wake time.

It means that a small extension may sometimes allow the brain to finish a cycle that an earlier wake time would interrupt. Dr. Huberman, and Dr. Holmes offered tips to stay in bed longer, to capture REM rich sleep time.

Lesson 4: Build a Rhythm, Not a Perfect Day

My early-morning hikes provide cardiovascular conditioning, time outside, morning light, mental clarity and emotional regulation.

They support my health.

They also make me happy.

The remedy is not to stop exercising and become miserable.

The remedy is to protect sleep as well as I realistically can and arrange movement around a more complete sleep window.

That might mean saving selected mornings for longer sleep.

It might mean moving later on non-hiking days.

It might mean moving bedtime earlier when possible.

And it might mean shortening a workout when sleep has been limited.

The goal is not to maximize sleep or exercise in isolation.

It is to create a sustainable weekly rhythm in which both can happen.

So Lesson 4 is:

The best routine is not the one that produces a perfect number. It is the one that allows the whole system to work.

Now let me ask you:

Do you know how much restorative sleep you receive?

Do you look beyond the total and examine both deep sleep and REM?

Are you tracking percentages—or actual duration?

Does your schedule give you enough sleep opportunity?

And could one healthy behavior in your life be unintentionally competing with another?

My restorative-sleep average gave me the overview.

My REM duration revealed the tension.

My 4:00 AM wake time created the hypothesis.

My additional 21 minutes gave me an early clue.

My next step is to test a better rhythm.

That is what measurement is supposed to do.

Not judge us.

Not pressure us to produce a perfect number.

Guide us toward a better decision.

I hope this deeper look at restorative sleep encourages you to identify one small experiment of your own—not to chase a perfect number, but to discover the rhythm that helps you learn, adapt and perform at your best.

 

We’ll see you next time as we return to Dr. John Medina’s work—not to repeat what we have already learned about attention, but to answer the next question in the Movement Loop: once movement activates the brain, how does attention determine what becomes learning?

From there, we’ll revisit Jason Wittrock’s work through a new lens: how metabolic health, nutrition and energy availability help the brain and body sustain movement, recovery and performance.

Resources and Episode Pathway

Phase 1: Regulation & Safety

The Foundation Core Question: Is the nervous system safe enough to learn?

Everything begins with regulation.

Before we can focus, learn, lead, or perform, the brain first asks one fundamental question:

Am I safe?

Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive.

Together we explored:

Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/

 

Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/

 

Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/

 

Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/

 

Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/

 

Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/

Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work.

Phase 2: Motivation & Neurochemistry

The Direction Core Question: What moves us into action?

Once the brain feels safe, it becomes ready to pursue goals.

In Phase 2, we explored the internal chemistry that transforms intention into action.

Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement.

Together we discovered:

Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/

 

Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/

 

Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation

 

Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/

 

Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/

 

Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/

 

By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs.

Phase 3: Movement, Learning & Human Performance

The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance?

Now we're taking the next step.

Phase 3 builds on everything we've learned so far.

If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction...

Phase 3 explains how the brain and body actually become stronger.

Together we've explored this process through conversations with:

Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/

 

Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/

 

Dr. Kristen Holmes — why recovery determines adaptation and readiness. https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation

 

Dr. John Medina — how attention transforms movement into lasting learning.

Jason Whitrock — how metabolism and cellular energy fuel long-term performance.

WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence

The Human System Core Question: How do we thrive with other people?

The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance.

Phase 5 — Integration & Human Performance

The Complete System Core Question: How do all the systems work together?

In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results.

Selected Sleep References

• “What Is Restorative Sleep?” https://www.whoop.com/us/en/thelocker/what-is-restorative-sleep/ Patel AK, Reddy V, Shumway KR, Araujo JF. “Physiology, Sleep Stages.” StatPearls/NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526132/ Goldstein AN, Walker MP. “The Role of Sleep in Emotional Brain Function.” Annual Review of Clinical Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/ Paller KA, Creery JD, Schechtman E. “Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better.” Annual Review of Psychology.

https://pmc.ncbi.nlm.nih.gov/articles/PMC7983127/

 

REFERENCES:

 

[i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/

 

[ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 Review of our Interview with Dr. Baland Jalal  https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/

 

[iii] www.masterclass.com Mathew Walker The Science of a Better Sleep

 

[iv] https://www.instagram.com/p/DbO7dKLO-c8/?hl=en Dr. Andrew Huberman on ways to increase REM sleep.