81: Sleep Science Today with Andrew Colsky - Episode 81
81: Sleep Science Today with Andrew Colsky - Episode 81

UK Health Radio Podcast

Andrew Colsky and Dr Ishan Xu talk through common sleep myths, from the eight-hour rule and weekend catch-up sleep to alcohol, melatonin and snoring. They stress individual sleep needs, quality over quantity and practical ways to think differently about rest and health.

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46:52•7 Apr 2026

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Sleep Myths Busted: Andrew Colsky and Dr Ishan Xu on What Really Helps You Rest

Episode Overview

Sleep needs are highly individual; forcing yourself to hit eight hours can worsen insomnia and anxiety about sleep.
Sleep debt cannot be fully repaid at weekends, and long-term restriction harms cognition, immunity and mental health.
Alcohol before bed may help you feel relaxed but can increase sleep apnoea symptoms and fragment sleep.
High-dose melatonin supplements often exceed what the body naturally produces and can linger into the morning, causing grogginess.
Snoring is a common sign of obstructive sleep apnoea and should be taken seriously, with proper assessment and treatment.

“"Whatever sleep you lost, you lost."”

What secrets to maintaining sobriety can be uncovered by sleeping better? This conversation on UK Health Radio’s **Sleep Science Today** with sleep expert Andrew Colsky and clinical psychologist **Dr Ishan Xu** digs into popular sleep myths and why so many of us are getting rest all wrong. Aimed at anyone who lies awake worrying about their sleep – including those in alcohol recovery – this episode breaks down the idea that everyone needs eight hours.

As Dr Xu explains, "Sleep is such an individualised thing," and some people function brilliantly on six hours while others genuinely need nine. Forcing yourself to fit a magic number can even create insomnia.

You’ll hear a clear explanation of **sleep debt**, and why the old "I’ll catch up at the weekend" tactic backfires: "Whatever sleep you lost, you lost." They link chronic sleep loss to mood problems, weakened immunity and long‑term health risks – issues that matter hugely if you’re rebuilding your life and mental health without alcohol. Alcohol and over‑the‑counter fixes get a reality check too.

A glass of wine might make you drowsy, but it can worsen sleep apnoea and fragment your night. High‑dose melatonin gummies come under fire, with Dr Xu pointing out that your body naturally releases only a tiny amount and that many products don’t even contain what the label claims.

The pair also tackle late‑night TV, phones and blue light, staying in bed “trying” to sleep, bedroom temperature, snoring as a warning sign for sleep apnoea, and the pressure of sleep trackers and “perfect scores”. Throughout, they stress that waking in the night is normal, that sleep changes with age, and that quality beats quantity. If you’re working on sobriety, stress and emotional balance, could changing how you think about sleep be the next big step in your recovery?

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