The People's Pharmacy Show 1393: How to Get the Sleep You Need (Archive)
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Oct 22, 2025 
In this discussion, Dr. Roger Seheult, a board-certified physician in sleep medicine and co-founder of MedCram.com, dives into the critical role of sleep for health. He likens our body to Disneyland, detailing how sleep acts as essential maintenance. Dr. Seheult highlights the importance of optimal sleep duration, links sleep patterns to immune health, and discusses the intricacies of sleep apnea. He shares practical strategies for better sleep, from managing screens to optimizing meal timing, emphasizing that good sleep isn’t just a luxury—it's a necessity!
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Use CBT‑I To Break Sleep Anxiety
- Use cognitive behavioral therapy for insomnia (CBT‑I): limit bedroom activities and get out of bed if you can't sleep.
- Decatastrophize sleep fears and re-associate the bedroom with successful sleep.
Ditch Bright Screens At Night
- Avoid bright screens after about 9 pm because retinal light delays melatonin and shifts your circadian rhythm later.
- Listening to quiet audio is generally fine and can help some people fall asleep.
Use Low, Trusted Melatonin Doses
- Use low melatonin doses to shift circadian timing; more is not better and can be less effective.
- Buy melatonin from reputable sources with third-party testing because supplements are not FDA controlled.