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.
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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Team LDT Reviews Popular Sleep Gadgets
With 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 4 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!
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!
Running with Purpose: How Lewis Robling Built a Community and a Cause with Why We Run
For Lewis Robling, running has always been about more than just the miles. It’s about connection—both with himself and with others. After a personal journey through the highs and lows of life, Lewis found solace in running and a deeper sense of purpose in the community it fostered. In 2018, this passion led him to create Why We Run, a growing movement that brings runners together for an annual event filled with camaraderie, camping, and a shared goal of supporting the Big Moose charity. In this interview, Lewis opens up about his journey, the importance of community, and how running has become a powerful tool for positive change.
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.
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.
5 Tips to Improve Your Sleep: Maximizing Recovery and Performance
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.
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.
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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