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Whether you\u2019re intrigued by the science of sleep or simply looking for tools to improve your sleep quality, there\u2019s no doubt you\u2019ll appreciate this podcast episode. Nathan\u2019s guest, Greg Potter, has a PhD in sleep patterns, dietary habits and metabolic health, and his research has been featured in the likes of TIME magazine and The Washington Post. Potter expertly answers all-important questions such as how much sleep do we actually need? What do sleep tracking devices offer? And how does CBT-I help in the quest for a good night\u2019s rest? Enjoy the pillow talk with Greg Potter.

*Highlights *

\u2022 The impact of sleep on the immune system (3:10)
\n\u2022 Night-time sleep affects day-time mood (8:00)
\n\u2022 How much sleep do we actually need? (12:10)
\n\u2022 Sleep and ageing (17:40)
\n\u2022 Tracking your sleep (19:40)
\n\u2022 Why you can\u2019t sleep (30:00)
\n\u2022 How to improve your sleep (34:30)
\n\u2022 All about CBT-I (37:00)
\n\u2022 Sleeping aids and supplements (52:15)

Useful links and resources: e.g:
\nCBT-I research links -
\nSystematic Review and Meta-Analysis \u2013 2015
\nhttps://pubmed.ncbi.nlm.nih.gov/26054060/?from_term=insomnia&from_filter=pubt.meta-analysis&from_filter=pubt.randomizedcontrolledtrial&from_filter=pubt.systematicreviews&from_filter=years.2015-2020&from_pos=2
\nEffect of Digital Cognitive Behavioral Therapy for Insomnia on Health, Psychological Well-being, and Sleep-Related Quality of Life: A Randomized Clinical Trial
\nhttps://pubmed.ncbi.nlm.nih.gov/30264137/?from_term=insomnia&from_filter=pubt.meta-analysis&from_filter=pubt.randomizedcontrolledtrial&from_filter=pubt.systematicreviews&from_filter=years.2018-2020&from_page=3&from_pos=6
\nThe Effectiveness of Behavioural and Cognitive Behavioural Therapies for Insomnia on Depressive and Fatigue Symptoms: A Systematic Review and Network Meta-Analysis
\nhttps://pubmed.ncbi.nlm.nih.gov/28619248/?from_term=insomnia&from_filter=pubt.meta-analysis&from_filter=pubt.systematicreviews&from_filter=years.2018-2020&from_page=4&from_pos=3
\nDigitally-delivered Cognitive-Behavioural Therapy for Youth Insomnia: A Systematic Review
\nResults showed that eCBT-I improved sleep efficiency, sleep quality, sleep-onset latency and total sleep time with effect sizes ranging from 0.17-1.30 (Cohen's d).
\nhttps://pubmed.ncbi.nlm.nih.gov/30135762/?from_term=insomnia&from_filter=pubt.meta-analysis&from_filter=pubt.systematicreviews&from_filter=years.2018-2020&from_page=6&from_pos=7
\nSome devices mentioned:
\nEbb device \u2013 https://www.ebbsleep.com/
\nPhotobiomodulation device \u2013 https://joovv.com/
\nOura ring - https://ouraring.com/