Greg Potter and The Order of Sleeping

Metagenics Institute Podcast

Whether you’re intrigued by the science of sleep or simply looking for tools to improve your sleep quality, there’s no doubt you’ll appreciate this podcast episode. Nathan’s 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’s rest? Enjoy the pillow talk with Greg Potter.

*Highlights *

• The impact of sleep on the immune system (3:10)
• Night-time sleep affects day-time mood (8:00)
• How much sleep do we actually need? (12:10)
• Sleep and ageing (17:40)
• Tracking your sleep (19:40)
• Why you can’t sleep (30:00)
• How to improve your sleep (34:30)
• All about CBT-I (37:00)
• Sleeping aids and supplements (52:15)

Useful links and resources: e.g:
CBT-I research links -
Systematic Review and Meta-Analysis – 2015
https://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
Effect of Digital Cognitive Behavioral Therapy for Insomnia on Health, Psychological Well-being, and Sleep-Related Quality of Life: A Randomized Clinical Trial
https://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
The Effectiveness of Behavioural and Cognitive Behavioural Therapies for Insomnia on Depressive and Fatigue Symptoms: A Systematic Review and Network Meta-Analysis
https://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
Digitally-delivered Cognitive-Behavioural Therapy for Youth Insomnia: A Systematic Review
Results 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).
https://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
Some devices mentioned:
Ebb device – https://www.ebbsleep.com/
Photobiomodulation device – https://joovv.com/
Oura ring - https://ouraring.com/