As we are approaching the end of the year, now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.

We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.

I honestly love nothing more than sitting down at the end of December and writing a list of what I want to achieve the following year; whether that's running, professional or just general day to day life. But, for the purpose of this blog, let's stick to running.

And do you know the best thing about running goals: your goals are entirely your own.

• If you want to just start your running journey, amazing.
• If you’re chasing a personal best (PB), go for it.
• If you’re aiming to cross the finish line of your first marathon in one piece, incredible.

The exact goal itself doesn’t matter as much as the process of setting it, and building the plan to achieve it. So, here are some tips to help you create meaningful and achievable running goals for 2025.

Be Specific

Think about what really matters to you, as I said a goal doesn’t always need to be time based, but having a clear, specific goal is a great way to not only stay motivated, but also to ensure you are doing the right things to help you get there. For example a vague goal like “start running more” is a good start, but the magic really happens when you get specific and know exactly what you are aiming for;

• Want to aim for your first 5km? Awesome, set yourself a target date of when you want to achieve it to give you something to aim for.
• Running your first marathon? Brilliant, maybe the goal is to finish strong and soak in every moment.
• Just want to build confidence and consistency? Great, focus on nailing your training plan.

How Coopah Can Help: When setting up your training plan we will ask for your goal for your event, along with finding out more about your running history and experience. Which in turn will generate you a personalised training plan that is tailored specifically to your current fitness level and your overall goal. So you have peace of mind knowing that your plan is designed with your end goal in mind.  Download the app and get started today.

Be Brave

Let’s be honest: big goals can feel scary. But does that mean we shouldn’t set them? Absolutely not.

Over the years, I have set myself many big goals in running. Some of these I have achieved, and some I have not. But does that mean I have failed? Personally, I don’t think so.

Because I still put myself out there, I still worked hard towards trying to achieve it and I showed up and tried my best. And that is really the most important thing.

So set those big goals. Be brave and push yourself. And remember, the best growth happens when we take on those big challenges that feel slightly out of reach.

How Coopah Can Help: Having the right support can make all the difference when setting those big goals, and with Coopah you have 24/7 access to our team of coaches who are on hand to help, support and advise you throughout your training plan. Whether you have a question about your plan, need that extra bit of motivation or just want to share how you are getting on, we are there for you every step of the way. Download the app and chat to your coach today.

Be Realistic

That said, whilst being brave is great, it’s also important to be honest with yourself and make sure those goals you are setting are realistic in the time frame you have;

• How far away is your event?
• How much time can you realistically commit to training each week?
• What’s your current fitness level?

For example if your dream is to run a marathon, but right now you are right at the start of your running journey, you may just need to take a step back and set yourself a smaller goal to achieve in the short term, whilst creating a long term plan to achieve this.

By setting yourself smaller, manageable goals this will also help to keep you motivated during your training as you will hopefully see progress a lot quicker, whilst knowing everything you are doing is getting you one step closer to achieving your ultimate goal.

For example your first goal could be to run your first 5km, then build up to 10km and so on.

Remember, progress in running takes time. It takes effort, hard work and commitment. We can’t always achieve everything we want to do at once, so having those long term goals and plan is a great way to keep you motivated to ensure you are always heading in the right direction.

How Coopah Can Help: With Coopah you can easily track your progress to see if you are on track to hitting your goals. Every workout will be tailored to your overall goal so you can see in real time if you are hitting your target. Download the app and start making progress from today.

Be Prepared

So here is your challenge for this week. Take some time to sit down, grab a notebook, or even the notes app on your phone, and think about your running goals. Not just the easy ones, but those big, bold, slightly scary goals too. Write them down.

Now, once you’ve got those goals in front of you, I want you to think about how you’re going to achieve them, and use the tips from this blog:

• Be Specific about what you want.
• Be Brave and aim high.
• Be Realistic about your current fitness and life commitments.

I promise you, just writing your goals down is a huge step forward. Once you’ve committed to them, you’re already on the journey. And remember, the journey itself is part of the fun.

You might hit your goal in 3 months, or 6 months, or it could be a long-term goal that takes a few years. Whatever the timeline, every time you lace up your shoes and head out the door, you’re one step closer.

So next time you’re on a run, remind yourself: every mile, every sweaty workout, every “I really don’t feel like this” moment is part of the process. Celebrate the little wins along the way, as they’re what make the big wins possible.

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane. 

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in. 

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community. 

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

• Introducing a wider variety of sports and fitness activities to cater to different interests
• Providing more supportive and confidence-boosting PE kits.
• Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women. 

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits. 

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start. 

Female friendly events: 

• Threshold Events 
• London Landmarks Half Marathon
• Maverick Events 
• Why We Run
• Women Run Series London 2025

Female Only Run Clubs

• Club99
• WMN Run
• Runner and Stunners
• Black Girls Do Run
• It’s Time Run Club

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.

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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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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