The Challenges Women Face in Running and How It Impacts Participation

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals. 

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

• Be patient. Results don’t come overnight, and the journey is as important as the destination.
• Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
• Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties.  Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

• 1 pinch of high-quality sea salt
• Small piece of fresh ginger, peeled
• 500ml coconut water (e.g., Rebel Kitchen)
• Juice of 1 lime
• Fresh mint leaves

Instructions:

1. Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
2. Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
3. Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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Electrolytes are a buzzword in fitness circles, but what are they, and why do they matter? As part of the Off Season at Let’s Do This, we’ve partnered with Studio Nourish, an online nutrition clinic, to help you understand how these essential minerals support your body, especially during endurance training.

So firstly, what are electrolytes?

Electrolytes, including sodium, potassium, magnesium, and calcium, are minerals that generate small electrical charges within cells. These charges power vital functions, such as muscle contractions, and are crucial for both energy and movement.

Electrolyte imbalance in training

During intense exercise, it’s easy to become either over-hydrated or dehydrated:

• Overhydration happens when there’s too much water without enough minerals, diluting electrolytes and potentially leading to cramping or fatigue.
• Dehydration results from insufficient water, especially when fluid lost fromin sweat isn’t replaced, impacting muscle function,  and performance and recovery.

Why electrolytes are important

Electrolytes support three essential functions:

1. Water and Plasma Balance – They prevent dehydration by helping your body retain an optimal water balance.
2. pH Level Maintenance – By balancing pH levels, electrolytes enhance athletic performance, reducing the risk of muscle cramps or early fatigue.
3. Muscle and Nerve Function – Effective muscle and nerve function are essential for speed, efficiency, and stamina during exercise.

When to take electrolytes

• Pre-Run: Consume electrolytes 30-60 minutes before exercise to support muscle readiness.
• During Long or Intense Runs: For training sessions over an hour or in humid conditions, taking electrolytes mid-run prevents cramps and fatigue.
• Post-Workout: Replenish electrolytes after training to restore minerals, aiding recovery and preventing dehydration.

Not just for training, but for life! 

Even on non-training days, daily electrolyte intake supports proper hydration, energy, and cellular function. Whether you’re an athlete or just staying active, maintaining electrolyte balance is essential for health and performance.

By incorporating electrolytes strategically into your routine, you can boost hydration, recovery, and overall performance on every run.

Choosing the Right Electrolytes

With so many electrolyte options, it’s important to know what to look for. The key electrolytes to prioritise in your drinks are sodium, potassium, chloride, calcium, and magnesium. For training that causes sweating, sodium and potassium are especially important.

• LMNT offers a high dose of sodium (1000mg per sachet) in a range of flavours.
• MyProtein provides 650mg of sodium at a lower price point, ideal for regular use.
• Oshun sourced from Utah's Great Salt Lakes and completely natural with over 70 trace minerals and 4 essential electrolytes
• Trace also sourced from Utah's Great Salt Lakes with balanced electrolytes and no additives. It also has a high magnesium content, excellent for post-run recovery.‍
• Celtic Sea Salt from France, a natural source with 72 minerals, is cost-effective and includes essential sodium, magnesium, and potassium. A teaspoon (5g) is ideal for a sweaty workout. Avoid table salt, as it’s overly processed and lacks minerals.

Check out our video here for the full review ‍

ayWith so many products claiming to transform our sleep, from high-tech wearables to weighted blankets, it’s tough to know which are truly worth the investment. After hearing sleep expert James' thoughts on these products, we decided to test them ourselves. So for the course of one week four members of the Let’s Do This staff each tested one of the products he discussed with James to see how they work for us! 

Weighted Blanket (15 lbs)- tested by Alli 

Duration Used: 7 nights

Price: £17

Product Link:

The first night with the weighted blanket was admittedly a bit strange - but I ultimately ended up having some really good sleep with it! That being said, the one that I was using was smaller than my normal duvet which made it necessary to use it on top of my normal blanket, rather than by itself at night. I think if I had a full-size weighted blanket I would have found myself enjoying it more!

What I really ended up loving it for was when I was on the couch! It was really cosy and great for cuddling up while watching TV. 

Did I Notice a Difference? A bit but nothing too crazy. I do think in the colder months it will be great though! 

Would I Continue Using It? I would, though I might go for a larger size next time.

Overall Rating: 6/10

Magnesium Citrate Supplement (300mg)- Tested by Ainsley

Duration Used: 7 nights

Price: £8

Product link:

I took the supplement about an hour before bed each night. The first thing I noticed was that it was easy to incorporate into my evening routine - no unpleasant taste or huge pills to swallow. I do typically fall asleep quickly so I was more concerned with staying asleep through the night. By day three, I noticed a bit of a difference and woke up with no recollection of waking in the night! 

One thing I was not expecting which may or may not be attributed to the magnesium is feeling extra drowsy in the morning. It felt like it took so much longer than normal to feel alert when waking up the next day which I didn’t love. 

Did I Notice a Difference? Yes, but subtle - mainly in staying asleep.

Would I Continue Using It? Probably not simply because of how drowsy I felt the next day! 

Overall Rating: 5.5/10

Lumie Sunrise Alarm Clock- Tested by Luke

Duration Used: 7 mornings

Price: £119

Product link:

This device worked great for my morning routine. Instead of being jolted awake by a harsh alarm, I found myself gradually stirring as the room slowly brightened over 30 minutes. By day four, I was consistently waking up before the backup alarm sound even kicked in.

The only drawback was that it took up significant space on my bedside table, and the interface wasn't particularly intuitive to program at first. That could just be because the one I was trying was one of the cheaper options in the range so that might be more model dependent. 

Did I Notice a Difference? Definitely! 

Would I Continue Using It? For sure it's been a great addition to my sleep routine.

Overall Rating: 9/10

‍Whoop Watch- Tested by Lisa

Duration Used: 7 days/nights

Price: £230 plus a monthly subscription 

Product link:

The Whoop provided some great insights into my sleep patterns and recovery needs. I appreciated the detailed sleep stage analysis and the way it correlated my daily activities with sleep quality. 

However, there were days when it felt like the data wasn’t reflective of how I felt waking up. I found myself becoming a bit obsessed with the sleep scores, which ended up creating some anxiety about sleep. This could have also been as I knew I would be providing feedback on the whole experience but generally, I found myself more concerned with my sleep than usual. 

Did I Notice a Difference? Yes, in terms of understanding my sleep patterns, but not necessarily in sleep quality itself.

Would I Continue Using It? I would but more for the overall insights it provides rather than just the sleep ones. 

Overall Rating: 7/10

Final Thoughts

While some tools truly support better sleep, others might not be worth your time. For those wanting to invest in quality rest, it is best to first evaluate what sleep problems you want to address and go from there. There are definitely some great options on the market so it might just require some trial and error to find what works for you! 

After a 10-year professional rugby career, Lewis Robling found himself at a crossroads during lockdown. What began as simple lockdown running evolved into 'Why We Run,' a unique community combining ultra-distance running with charitable fundraising. We sat down with Lewis to learn more about his journey and the impact of bringing people together through running.

Can you tell us about your personal running journey?

My background is professional rugby - I played for 10 years until retiring as lockdown hit in 2020. Like many others, I started running because it was the only form of exercise available, but it quickly became much more. After completing David Goggins' 4x4x48 challenge and raising £10k for charity, I tackled my first ultra - a 125km race in the Peak District. I'd never run more than a half marathon before, but those two days in the Peaks taught me more about myself than 10 years as a professional athlete. It showed me I was capable of far more than I thought possible.

What inspired you to start 'Why We Run'?

'Why We Run' was actually born by accident in 2022. I was planning to run five 250km ultras to raise £25k for bigmoose, the charity that supported me with therapy when I needed it most. When the final event was cancelled, we created our own multi-stage event instead. Seventeen runners volunteered to join in November, camping in the cold British winter, and together we raised £22k in just one week. The environment was so special - filled with love, purpose, and no egos - that we knew we had to do it again.

What does the name "Why We Run" mean to you, and how does it resonate with the community?

For me, Why We Run is a reminder that running helps us grow. I used to run to escape, but through therapy, I learned to face challenges instead. The name reflects that shift—running to push past limits, both physically and mentally. Everyone has their own reason for running, and that shared experience is what brings us together.

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The event combines running and camping—what inspired this, and how has it evolved?

I've always loved multi-day races and the bonds they create. I wanted to recreate that experience without the competition. From the start, Why We Run has been about supporting each other, finishing together, and raising money as a team. It's more about connection and growth than performance.

What does a typical day at the event look like?

Runners wake up about two hours before the start time, typically 7am. They gather in the main kitchen area for breakfast, get any necessary treatment from physios and medics, then head to the start line where our race director Cookie gives an inspirational speech. They complete three loops along the Welsh coastal path each day, returning to camp between loops for refuelling. Evenings are spent recovering, sharing meals, listening to inspirational speakers, and bonding in ways that only ultras can facilitate.

How do you maintain the community feeling with so many participants?

We've actually capped the numbers at 50 runners to preserve the intimate atmosphere. Everyone stays together in bunk rooms - it's more like a school trip than traditional camping! Creating an atmosphere that is supportive rather than competitive is incredibly important to us. This is why there is not cut offs, no racing and participants have the freedom to run as they see fit! One of our unwritten rules is that every runner stays to support the day's final finisher. The most common feedback we hear is that 'we arrived as strangers and left as family.' That's exactly the environment we aim to create.

What's one of the most rewarding experiences you've seen through "Why We Run"?

Watching people transform over the week is incredible. This year, a runner battled intense fear and self-doubt. She nearly didn't make it to camp and almost quit on day one, but she kept pushing through. Each day, she faced her fears, and by the end of the toughest stage, her mindset shifted. On day four, she said, 'All week, I've been waking up scared and had to be brave. Today, I woke up and I was just brave.' Her transformation was incredible, and it's just one of many powerful stories we've witnessed.

Why did you choose to support bigmoose charity?

bigmoose was there for me when I needed them most. Jeff and Chloe, the father-daughter founding team, are incredibly inspiring people. They use their profits to provide early intervention therapy for those who need it - £100 pays for an hour of therapy that could save someone's life. In three years, our runners have raised over £125,000, which is mind-blowing. Each year has exceeded our expectations, with this year's participants raising over £80,000 after Gift Aid.

What's next for 'Why We Run'?

We're still early in our journey, but we'd love to host more events and develop online educational tools while maintaining our core values: purpose beyond yourself, power in human connection, pursuits past physical and mental limits, together as one. We have a team of 7 now and while we plan to expand, including a single-stage ultra coming soon, our focus remains on creating environments that help people grow and connect. Running is just the tool - at its heart, this is about bringing people together and making a difference.

What started as one man's journey from professional rugby to ultra-running has blossomed into something far more meaningful. Through 'Why We Run', Lewis has created more than just another running event – he's built a community where personal transformation and collective purpose intersect. With over £125,000 raised for mental health support and countless stories of personal triumph, it's clear that this unique blend of endurance running, charitable giving, and genuine human connection is making waves in the running world. As 'Why We Run' continues to grow, it stands as a powerful reminder that sometimes the most meaningful journeys aren't about how far or fast we run, but who we become and who we help along the way.

We all know sleep is crucial for staying healthy, mentally sharp, and performing at your best. But getting the sleep you need can sometimes be tricky. By making a few small adjustments to your habits and understanding your sleep better, you can not only improve your sleep quality but also boost how you feel and perform during the day. Here are five simple, science-backed tips to help you sleep better and recover faster from our friend James Wilson aka the sleep geek. 

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1. Know Your Sleep Style

We all sleep differently, and knowing your sleep style is the first step toward better rest. Are you an early bird or more of a night owl? Do you sleep better when it's cool or warm? Understanding your sleep patterns and preferences—like whether you’re a light or deep sleeper—can help you fine-tune your sleep environment for better results.

Research on chronotypes (whether you're naturally an early riser or prefer late nights) shows that we’re wired differently when it comes to sleep and wake times. So, knowing whether you’re more productive in the mornings or evenings can help you plan your day around your natural energy levels. And if you share a bed, it’s important to balance both partners’ preferences—separate blankets or tweaking the room temp can make a world of difference!

2. What to Do When You Wake Up at Night

Waking up at night is totally normal—we all wake up several times but usually don’t remember it unless we’re awake for more than a few minutes. What’s important is how you handle those wake-ups. If you start worrying or thinking about your to-do list, it can be hard to get back to sleep.

Our hearing is our alarm system, if we can relax this we can relax the rest of our body. Try using calming sounds to help you relax. Soothing podcasts, meditation apps, or audiobooks of a story you have read before—something that gently distracts your mind so you can drift back to sleep without the stress.

3. Accept That Perfect Sleep Isn’t a Thing

Let’s be real—no one sleeps perfectly every night, and that’s okay! Sometimes, life gets in the way, whether it’s stress, anxiety, family or unexpected disturbances. The key is not to let a rough night of sleep become a source of stress itself.

Research shows that worrying about sleep can actually make it worse. Many experts focus on helping people stop stressing about the occasional sleepless night. If you get good sleep most of the time (about 5 out of 7 nights), you’ll still feel rested and recover well. Learning to let go of sleep perfection can help you stay calm and stay on track with your training goals.

4. To Nap or Not to Nap?

Napping can be a bit of a balancing act. A quick nap can boost your energy and focus, but sleep too long or too late in the day, and it might mess up your nighttime sleep.

One key to effectively napping is keeping naps short—about 20-30 minutes—and timing them before 2 p.m. This “power nap” gives you the refresh you need without interfering with your regular sleep schedule. 

5. Sync Your Training with Your Sleep Patterns

Your training schedule and sleep type should work together. If you’re a night owl, forcing yourself to do early morning workouts might leave you feeling drained. On the flip side, if you’re a morning person, take advantage of that early energy burst.

Research shows that your performance in strength or endurance training can vary depending on when you train. Night owls tend to perform better later in the day, while early risers do best with morning sessions. Aligning your workouts with your natural energy levels will help you avoid burnout and get the most out of your training.

To conclude 

Optimising your sleep isn’t just about getting more hours—it’s about quality and finding what works for you. By adjusting your habits and embracing your unique sleep style, you can make sleep your secret weapon for better recovery, sharper focus, and improved performance. Whether it’s syncing your training with your energy, accepting the occasional bad night, or using sound to help you drift off, these tips will help you sleep smarter and perform better.

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In today’s fast-paced world, sleep is often treated like a luxury, but for anyone serious about their fitness journey, it’s as essential as proper nutrition and training. However, we can’t afford to overlook the role of sleep, as it impacts performance, recovery, and emotional well-being. Here’s why sleep should be a non-negotiable part of your fitness routine from our friend James Wilson aka the Sleep Geek.

1. Sleep for Performance: The Hidden Key to Training Success

Sleep is more than just a way to feel rested—it directly influences your ability to train effectively. Research shows that inadequate sleep can reduce endurance, slow reaction times, and impair strength. If you’ve ever tried to push through a workout after a restless night, you’ve probably noticed the struggle. This is because, when sleep-deprived, your body’s ability to use glucose—the fuel that powers your workouts—is compromised. The result? You fatigue more quickly, your coordination suffers, and the risk of injury increases.

Sleep also plays a critical role in hormone regulation, which is key to recovery and muscle growth. A lack of sleep reduces the release of growth hormones, which are vital for repairing muscles and building strength. At the same time, cortisol levels—the body’s stress hormone—are elevated when sleep is inadequate, interfering with recovery and potentially leading to muscle breakdown. Simply put, without enough sleep, your body doesn’t have the resources it needs to perform at its best or recover properly.

2. Physical Recovery: Where the Magic Happens

While training breaks down muscle fibers, it’s sleep that repairs and rebuilds them. This process is most intense during deep sleep, also known as slow-wave sleep, when the body works to repair muscles, tissues, and even cellular damage. It’s also when growth hormones production peaks, promoting muscle growth and healing microtears that form during exercise. Without enough deep sleep, recovery is slower, and progress stalls.

Athletes who get adequate deep sleep see significantly faster muscle recovery, improved strength gains, and a lower risk of injury compared to those who are sleep-deprived. But the benefits of sleep go beyond muscle repair. Deep sleep also boosts the immune system, helping to fend off illness and keeping you healthy enough to stick to your training plan.

3. Emotional Recovery: Why Sleep Keeps You Mentally in the Game

The benefits of sleep extend beyond physical recovery—it’s also essential for emotional balance and mental well-being. During REM (rapid eye movement) sleep, your brain processes the emotional events of the day, helping you manage stress, balance your emotional reactions, and maintain motivation. In essence, sleep serves as an overnight counseling session, where your brain sorts through unresolved emotions and stressors, so you can wake up feeling clear-headed and ready for the day.

For athletes, emotional recovery is just as important as physical recovery. When you’re sleep-deprived, you’re not only physically tired but also emotionally drained, which can make staying motivated to train much harder. Over time, this emotional toll can lead to burnout, where training feels more like a chore than a joy. Without adequate sleep, your brain doesn’t have the mental energy to push through tough workouts or stay focused on long-term goals. The result is a cycle of diminished motivation and subpar performance.

Conclusion: Sleep as a Secret Weapon for Success

In a world that glorifies hustle and sacrifice, it’s easy to overlook rest as an essential part of success. But for athletes, sleep is the key to unlocking your full potential. Whether it’s preparing your body for peak performance, ensuring your muscles have time to recover, or giving your brain the chance to process emotions and recharge, sleep is the foundation that supports every aspect of your fitness journey.

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When it comes to sleep advice, there’s a lot of noise out there. You might have heard some wild claims about sleep routines, miracle products, or shocking consequences of not getting enough shut-eye. But how much of it is actually rooted in science? Let’s separate the sleep facts from the fads with Sleep expert James Wilson aka the Sleep Geek, so you can get better rest without falling for the hype.

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1. Mouth Taping: Fad

Have you heard of mouth taping? This trend claims that by taping your mouth shut while you sleep, you can improve your breathing and sleep quality. The reality? There’s very little credible evidence to support this. The few success stories you might hear are often anecdotal—and suspiciously often from people selling mouth tape. More alarmingly, mouth taping can mask symptoms of sleep apnea, a serious sleep disorder, while causing discomfort like mouth puffing and claustrophobia. Bottom line: there's no solid science here, and it could be unsafe. This one's pure snake oil.

2. Waking Up Early Makes You Successful: Fad

We’ve all heard the old adage, "The early bird catches the worm." But does waking up at the crack of dawn always lead to success? Not necessarily. Whether you thrive in the early morning depends on your body’s natural rhythms. If you’re a night owl, forcing yourself to wake up early can leave you sleep-deprived, increasing your risk of injury and making it harder to focus. It turns out this myth has been circulating since biblical times, but in reality, success isn’t about when you wake up—it’s about finding a routine that works for you.

3. Less Than 7 Hours of Sleep a Night Will Kill You: Fad

You’ve probably heard that getting less than 7 hours of sleep a night could lead to an early death. While sleep is essential, this extreme claim lacks solid proof. It gained popularity thanks to the book Why We Sleep, but the science behind it is shaky. Every person is different and everyones sleep needs are different. For some people 7 hours of sleep is enough and it is more important to focus on the quality of sleep than the quantity.

4. The Light From Your Phone Stops You From Sleeping: Fad

It’s a common belief that the blue light from your phone is a major culprit behind restless nights. While it’s true that blue light can mimic daylight, the amount your phone emits isn’t the main issue. The real problem? What you’re doing on your phone. Scrolling through stressful emails or social media drama right before bed keeps your brain too active for sleep. However, your phone can also be your ally, with tools like sleep playlists and meditation apps. So, no—your phone itself isn’t the villain, it’s how you’re using it.

5. Sleepy Girl Mocktail: Fact… But Also a Fad

The “Sleepy Girl Mocktail” trend, which has gone viral on TikTok, claims to help you drift off to sleep with a blend of relaxing ingredients. While the ingredients may indeed be sleep-friendly, this is more of a feel-good ritual than a miracle cure. If you have chronic insomnia, sipping on this mocktail isn’t likely to fix the problem. It’s safe to try, but don't expect it to live up to the TikTok hype. Think of it as a nice addition to your wind-down routine, but not a substitute for real solutions.

6. We Inherit Our Sleep Patterns: Fact

Ever notice that some people can sleep through anything, while others struggle? Turns out, genetics play a big role in sleep. If your friend can fall asleep anywhere, anytime, it’s likely thanks to their genes, not some magic trick. While you can work on improving your sleep hygiene, some aspects of sleep are simply inherited. It explains a lot, but that doesn’t make those effortlessly good sleepers any less annoying!

7. Falling Asleep Quickly Means You’re a Good Sleeper: Fad

Think falling asleep the second your head hits the pillow makes you a sleep pro? Actually, it’s more likely a sign of sleep deprivation. If you’re nodding off too quickly, it means your body is catching up on missed sleep. Ideally, it should take you between 5 and 30 minutes to drift off. So, if you’re regularly falling asleep in a flash, it’s worth considering whether you’re meeting your sleep needs.

8. We Wake Up Multiple Times a Night: Fact

Many people believe a “good night’s sleep” means sleeping straight through without waking up, but that’s not how our sleep cycle works. Humans naturally wake up 3 to 6 times per night—it’s a defense mechanism from our early ancestors. The trick is, when we’re well-rested, these wake-ups are so brief that we don’t even remember them. If you feel safe and secure, both physically and emotionally, you’re more likely to slip back into your sleep cycle quickly after waking.

There you have it—the facts and fads of sleep, untangled. While the world of sleep science can feel overwhelming, the best advice is to find what works for you and avoid falling for trends that promise miraculous results. Keep your focus on consistency, and your body will thank you!

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In the world of sleep, it seems like there’s a never-ending supply of products promising to revolutionize the way we rest. From high-tech wearables to weighted blankets, it can be hard to know what’s truly worth your time and money. That’s where sleep expert James Wilson, aka the Sleep Geek, comes in. With his no-nonsense approach, James has reviewed countless sleep aids, and his verdicts might surprise you.

Here’s a breakdown of his thoughts on some of the most popular sleep products on the market today.

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1. Eye Masks: Simple, Effective, but Beware of Hype

Whether it’s your generic drugstore find or a pricier brand like Drowsy, an eye mask’s job is straightforward: block out light. And according to Wilson, they do this very well. He’s a fan of eye masks but warns against falling for the overblown advertising that often comes with luxury versions. “All an eye mask needs to do is be comfortable and block out light,” says Wilson. “The rest is just snake oil.” So, no need to splurge—the basics work just fine here.

2. Ear Plugs: A Game-Changer in the Right Environment

In noisy situations like hotel stays, earplugs can be a godsend. Wilson’s personal favorites are bespoke earplugs from ACS Customs, which offer a tailored fit and superior comfort. He admits that while his custom set are “a game-changer”, the cheaper options on the market work just fine as well. They’re especially useful for light sleepers dealing with noise pollution. If you’re serious about silencing the world around you, investing in a quality pair might just be worth it.

3. Weighted Blankets: Love It or Hate It

Weighted blankets are everywhere lately, and they’ve become a cult favorite for many who swear by their comforting pressure. But Wilson’s take? They’re very much a personal preference. “Great if you like to swaddle yourself or love the sensory input of weight,” he says. But for others, they can feel “annoying and claustrophobic.” If you’re someone who kicks the covers off at night, a weighted blanket might not be for you. But if you crave that snug, cocooned feeling, they could be a cozy addition to your bedtime routine.

4. Magnesium L-Threonate: More Hype Than Help for Sleep

If you’ve been following the sleep supplement scene, you’ve probably heard of Magnesium L-threonate, especially if you’re a fan of Andrew Huberman’s podcast. While this supplement has been touted as a sleep aid, Wilson isn’t sold on it. He describes it as a prime example of “the sizzle being more important than the sausage.” In other words, it’s more hype than substance when it comes to sleep benefits. However, Wilson does agree that magnesium itself is great for athletes and for soothing restless legs and aching muscles. He recommends sticking to magnesium glycinate or magnesium citrate, which have a bit more science backing their sleep-enhancing claims.

5. Sunrise Alarm Clocks and Light Boxes: Effective, Affordable, and Worth It

Waking up to natural light is one of the best ways to set your body’s internal clock, and a sunrise alarm clock or light box can be a fantastic tool for those darker mornings. Wilson is a fan of these, noting that they don’t need to be expensive to be effective. “Some of these products have all sorts of gubbins on them,” he says, but all you really need is a simple, effective product, and decent ones can be found for under £75. If you’re looking to improve your alertness and sleep quality, this might just be the investment you need.

6. Wearables: Popular but Potentially Harmful

In recent years, sleep trackers and wearables have exploded in popularity, but Wilson urges caution. While they may be useful for tracking trends over time, they can also cause Ortho Somnia, a condition where you become so obsessed with tracking your sleep that it actually worsens. “They’re often inaccurate and can give unhelpful advice,” says Wilson. For chronic poor sleepers, the last thing you need is a gadget reminding you that you slept poorly. If you’re prone to anxiety about your sleep, it might be better to skip the wearable.

In conclusion…

In a world filled with sleep products promising miracles, James Wilson cuts through the noise with his practical, research-backed advice. While some tools can genuinely enhance your sleep, others are best left on the shelf. If you’re looking to invest in your rest, keep it simple and stick to what works—comfort, darkness, quiet, and a natural wake-up.

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