How are sleep and testosterone connected? Testosterone isn't just about libido or muscle mass (though it plays a role in both). It supports energy levels, mood, cognitive sharpness, bone density, and cardiovascular health. It's a hormone that does a lot of quiet, important work. Most of this work is done during your sleep. Approximately 70-90% of your daily testosterone is produced during sleep. It doesn't trickle in steadily throughout the day, it surges during the night.

A good pillow will not solve every sleep problem, but the wrong one can leave you waking with neck pain, shoulder tension, headaches, or overheating. To find the best pillow for you, consider these three things: 1. Your sleeping position 2. The pillow material 3. Any sleep or health issues affecting your comfort

Could eating more fibre improve deep sleep? Most people think of fibre as something that helps digestion, but it turns out it might also improve how well you sleep. Your diet today shapes your sleep tonight.

Omega-3 refers to a group of essential fatty acids, meaning that the body cannot make them itself, so we need to get them from our diet. They are polyunsaturated fats that play key roles in your brain, heart, and overall health, as components of cell membranes.

Early morning waking is the one of the most common sleep challenges that I get asked about. Today it was World Sleep Day and I was back on ITV This Morning to answer viewers' questions. Once again, this question came up, and I wanted to take this opportunity to share 7 of my favourite strategies for falling back to sleep.

Have you ever noticed your mind gets busy the moment your head hits the pillow? Thinking before sleep is completely normal, the difference isn't whether you think, it's what kind of thinking you do.

Sleep is a hot topic at the moment, and the fast growth of sleep trackers has created a trend some people refer to as "sleepmaxxing". However, this is the cause of a condition called 'orthosomnia' for some people, meaning they feel stress and pressure to sleep perfectly. So is sleep tracking helpful or harmful?

When journalist, Ed Cooper, approached me for help with his sleep, he described himself as poor sleeper - he wasn't sure he'd ever slept well. His challenge was to follow my 'expert' advice, and to use an Oura ring to track whether changing his daily habits would transform his sleep.

Lauren Shireff very kindly interviewed me recently for an article in The Telegraph where I shared the strategies I use to keep my sleep and energy on track in the winter.

Teens’ body clocks are delayed relative to most adults, so they often struggle to wake up for school. The challenge is even greater if they are sleep deprived. The key is consistency - aim for the same wake up time, within an hour, 7 days a week. Switch on bright lights as soon as it is time to wake up, and ideally, encourage them to get outside into natural daylight within an hour of waking. Eating breakfast within the first two hours of waking also sends an alerting signal

Across the world, teenagers sleep too late, and too little. Teenagers are thought to be the population most at risk of chronic sleep deprivation. Research suggests that today’s adolescents are sleeping more than an hour less than they were 100 years ago. So why do teenagers struggle to get enough sleep? Why does this have such important consequences for their mood and academic achievement?

We all know that sleep has positive effects on energy, health and wellbeing, so surely getting more sleep at the weekend must be a good thing? Well.. not necessarily. Irregular sleep patterns can have negative impacts on sleep quality, and disrupt our circadian rhythms - so lying in could be a double-edged sword... In this blog we’ll look at the evidence for and against catching up on sleep at the weekend, and how to make the most of your lie-in without negative effects.

Sleep is one of the most powerful and easy-to-apply levers that we have for improving health and wellbeing. Sleeping for 7 hours or more is beneficial for a wide variety of physical performance outcomes, including speed, power, endurance and accuracy (Craven 2022). While most athletes can get through training in the morning without any ill effects, it’s in the afternoon that the effects of being well slept become more noticeable.

Why is sleep important for children, and how much do they need? The majority of human growth hormone, which is essential for normal growth, is produced during the deeper stages of sleep. We strengthen important memories, freeing up new capacity to learn. The immune system goes to work, fighting infections. We process emotions, enabling us to wake up feeling refreshed. Too little sleep at any age can have a negative impact, but for children, this could have lifelong consequenc

In this episode of the Instant Genius podcast, I spoke to journalist Jason Goodyer about light therapy and other solutions for SAD.

In the latest episode of the 'Sleep On' podcast, I welcomed former NHS doctor Dr. Becca Salmon, who shared her transformative journey...

Recovery is just as important to us as the training because if you don't recover correctly, then there's no point in doing the training...

Katrina Ridley, a broadcaster and presenter on Hart radio, shares her journey into shift work and learning to value sleep

In the inaugural episode of the Sleep On Podcast, host Squash Falconer, an esteemed mountaineer and mindset coach, shares insights into...

Will magnesium improve your sleep? Here's my detailed review of the evidence.. or you could watch the video on YouTube for the full version!