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Your training hasn't slowed down. Your recovery has.

Meet Sleep & Recovery. For people who want to keep training hard for decades, not seasons.

Pete Pastides pulling on a Great Britain swim cap

You do everything right, and still wake up flat.

If you're reading this, you probably have the coach, the training plan and the ring or strap on your wrist. Maybe a sauna in the garden and a cold plunge you actually use. You've put real money and real discipline into your health, because you plan to still be doing this at 70.

Eight hours in bed. Not much of it deep.

In bed by ten, asleep soon after. On paper, a full night. But your tracker tells a different story: a sliver of deep sleep, broken REM, and a recovery score in the red.

You train anyway, because that's who you are. But the sessions that used to take a day to recover from now take three.

Pete in his garden sauna

What most of them tell themselves:

“I'm just getting older. Everyone my age sleeps like this.”

It's the most reasonable explanation, and it's half right. Your hours in bed haven't changed much. What's changed is what happens during them.

Lights off at 11pm, a man sits up in bed lit only by his phone

What your body does while you sleep.

Light sleepYour body winds down. Heart rate and temperature drop.
Deep sleepMost of the night's growth hormone is released. Muscle and tissue get rebuilt. Mostly in the first half of the night.
REM sleepYour brain files away the day and resets. Longer stretches in the second half of the night.
Every 90 minutesThe cycle repeats, four to six times a night. Break it up and you lose the stages you need most.

Age doesn't take your fitness first. It takes your deep sleep.

Deep sleep is where your body recovers.

It's the stage where most of your growth hormone is released, muscle and tissue get rebuilt, and your brain clears out the waste of the day.

And it's the stage that fades first. One study of men found deep sleep fell from nearly 20% of the night under 25 to less than 5% after 35. Growth hormone, released mostly in deep sleep, fell by about three quarters.

So you can still train like you did at 40. You just don't recover like it.

Pete training hard on the bike trainer in his garage

REM sleep keeps your brain young.

REM is where your brain files away what you learned, processes emotion and resets for the next day.

It's also linked to how long you live. In a study that followed thousands of adults for 12 to 20 years, every 5% drop in REM sleep was linked to a 13–17% higher risk of dying during that time.

Deep sleep looks after your body. REM looks after your mind. Protect both, and you protect the years you've got left to train.

Why melatonin, magnesium and sleeping pills don't fix it.

They help you fall asleep, not sleep deeper.

People like you don't do half measures. By the time they write to us, most have tried every one of these:

  • Melatonin tells your body it's night-time. It doesn't make the sleep any deeper.

    Melatonin

  • Magnesium relaxes your muscles. On its own, it can't do the whole job.

    Magnesium

  • A supplement stack with no real doses on the labels, so you never knew which part, if any, was working.

    A supplement stack

  • Sleeping pills knock you out, but sedation isn't deep sleep. Many cut the deep and REM sleep you need most.

    Sleeping pills

Then the protocols: no screens after nine, blue-blocking glasses, a cold room, mouth tape, the sauna before bed. Most of them help a little. None of them fix it.

Because falling asleep was never the problem. The problem is what happens after: too little deep sleep for your body to repair, and too little REM for your brain to reset.

So I built a formula for deeper, more restorative sleep.

I'm Mathias, the founder of 8HOURS. I spent years training hard, working harder and waking up flat, assuming it was the price of getting older. I went looking for something that would help me sleep deeper, not just knock me out. I couldn't find one I'd take.

So I built it. 8HOURS Sleep & Recovery. Two capsules, 30 to 45 minutes before bed. No melatonin, no sedative, nothing habit-forming. Six ingredients, chosen to help you fall asleep, stay asleep and sleep deeper:

  • MAGNESIUM BISGLYCINATE MAGNESIUM BISGLYCINATE 800mg - 100mg elemental · your muscles relax
  • L-THEANINE L-THEANINE 200mg · your mind slows down
  • APIGENIN APIGENIN 50mg · the stress switches off
  • MYO-INOSITOL MYO-INOSITOL 250mg · you stay asleep
  • TART CHERRY TART CHERRY 400mg · you recover
  • BIOPERINE BIOPERINE 15mg · you absorb all the other ingredients

Every ingredient is at the dose the research used, printed on the label. Every batch goes to an independent lab, and we publish the last test date. If you read labels the way you read a training plan, you'll find nothing hidden.

Taking two Sleep & Recovery capsules from the jar in bed
8hours Sleep & Recovery – Europe's leading natural sleep supplement with magnesium bisglycinate, L-theanine and apigenin
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At 59, Pete still races for Great Britain.

Pete's Great Britain triathlon kit hanging on the wall

Pete Pastides is 59. He represents Great Britain in triathlon and has raced at the World Triathlon Championship Finals. His training week would flatten most people half his age.

His body doesn't recover like it used to.

At 59, the training is the easy part. Recovering from it is what decides whether he's still racing at 65. With far less deep sleep than he had at 30, every bad night costs more and takes longer to win back.

So for Pete, sleep isn't rest. It's where the training turns into fitness, and how he keeps doing this year after year.

First change: you wake up recovered.

Morning light as a hand turns off the phone alarm before it rings

Not “better sleep” in the abstract. What the next day looks like after a night with proper deep sleep.

You're awake before the alarm. Your recovery score is green more often than red. Your legs feel fresh in the warm-up, not halfway through it. And you still have energy for the people at home.

Night after night, that's what keeps you training for decades, not seasons.

Here's what customers tell us, roughly in the order it happens.

First, the nights stop being a fight:

“I have not slept properly for years, so going to bed has been a nightmare… I have been taking 8hours for nearly 2 months and I immediately noticed a change. I fall asleep very quickly, cutting out the dread of going to bed.”

Graziella B.

Verified buyer · 10/06/2025

Then the mornings come back:

“I would always wake up at 3am and then struggle to get back to sleep, leaving me groggy and foggy the next day… now I'm able to get back to sleep easily and there's no grogginess in the morning.”

Amy H.

Verified buyer · 19/06/2025

And the people around them notice:

“I have been taking them now for about 5 weeks and can honestly say I feel like a completely different person. Even my children say my mood is much better.”

Candice C.

Verified buyer · 07/02/2025

And the one that sounds most like me:

“As someone who runs a business, I often find it hard to switch off… Since I started taking 8hours, I wake up feeling more refreshed and I'm sharper throughout the day.”

Mark T.

Verified buyer · 30/05/2025

Reported results
Results

89%

report deeper, more restful sleep

74%

report sleeping through the night

91%

report waking up clear-headed

84%

report recovering faster

*Based on self-reported data of 85 participants after 45 nights of 8hours Sleep & Recovery. Individual results may vary.

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How long until you feel the difference?

Some people feel it on night one. Most don't, and I'd be wary of anything that promises you will: that's a sedative's job.

Give it 30 nights, and watch the trend in your deep sleep and recovery score rather than any single night.

What to expect, in 3 stages.

Day 14The nights: into bed tired and staying tired. Fewer 3am wake-ups.
Day 30The days: no third coffee, patience at four, awake before the alarm.
Day 60+It stops being something you notice. It's just how you sleep.

So here’s my offer:

Start with the 3-month plan: £33.30 a month, £1.11 a night, and the first box comes with £130 of gifts, including a 45-minute call with a sleep expert. Give it 90 nights. If your nights haven't changed, you get your money back.

Sleep & Recovery

Sleep & Recovery, 3-Month Supply

Two capsules a night · pause or cancel anytime

£45£33.30/mo
Blue Blocking Glasses

Blue Blocking Glasses

£60Free
Deep Sleep Earplugs

Deep Sleep Earplugs

£25Free
Bedside Glass Jar

Bedside Glass Jar

A jar lives on your nightstand, so two capsules at 10:30 becomes a thing you do, not a thing you remember.

£15Free
Deep Sleep Blueprint

Deep Sleep Blueprint

The written protocol: light, timing, caffeine, travel. What took me two years to work out, in one short read.

£30Free
Gifts £130 of gifts, free with your order.
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I'll also make you a simple promise

If your sleep hasn't changed after 90 nights, email us and you get your money back.

I can offer that because 75,000 pouches have gone out: about 2.25 million nights, on real people. Nights change around day 14, days around day 30, so 90 is long enough to see it on your own data.

Worst case, you're out nothing.

Don't take our word for it. Track it.

You probably have a cupboard full of supplements already, and you're right to be sceptical of anything that promises to fix your sleep.

You already measure your HRV, your resting heart rate, and your deep and REM sleep. Give it 30 nights and look at the data. If the numbers don't move, the 90-night guarantee means it cost you nothing.

The real cost isn't the subscription. It's another year of training hard and recovering at half speed, at an age when you can't afford to lose one.

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Sleep & Recovery

60 Capsules (30 Servings)

An all-natural formula, designed for deeper sleep and faster overnight recovery

4.8/5 ∙ 419 reviews

Ships by Fri, Oct 30 • Royal Mail Tracked · 2–4 Working Days

No risk, 90-day guarantee with less than 1% of customers asking for their money back.

Dr Tom Gurney
“The science is clear - quality sleep is the unfair edge for high performers”
Dr Tom GurneyChief Science Officer
Full ingredients list
  • Magnesium - as Magnesium Bisglycinate (100mg)
  • L-Theanine (200mg)
  • Apigenin (50mg)
  • Myo-Inositol (250mg)
  • Montmorency Cherry Extract 50:1, standardised (400mg)
  • BioPerine® (15mg)
  • Bamboo silica (5mg) - Natural & keeps moisture out.
  • HMPC Capsules (Natural & Plant Based )
Key Benefits

SLEEP & RELAXATION

Supports normal nervous system and muscle function, helping the body unwind and transition into sleep naturally.*
Designed to support relaxation without sedatives or forced sleep.

NERVOUS SYSTEM BALANCE

Supports normal psychological and nervous system function, helping maintain balance during periods of stress and high demand.
Designed to support recovery as part of a consistent nightly routine.*

REDUCTION OF TIREDNESS & FATIGUE

Contributes to the reduction of tiredness and fatigue, supporting overnight recovery and how rested you feel the next day.*
Consistent sleep quality supports both physical and mental readiness.

Shipping & delivery

Order Processing:

Orders placed after 10:00 PM or on weekends/holidays will be processed the next business day.

Dispatch:

Orders are typically shipped within 1 business day from the time you receive an order confirmation.

Estimated Delivery Times:

Netherlands & United Kingdom: 1–3 business days
European Union (EU): 2–6 business days
International (outside EU): 2–15 business days

Got a delivery issue or want to track your shipment?
Head over to our Tracking Page.

Real Customers, Real Reviews

Mikaela Nilsson
Deeper Sleep
Pete Pastides
Sleep for Athletes
Femke de Voogd
Less Night Wake Ups
Max Hamil
Switch Off Faster
Joanna G.
Deeper Sleep
Nathaniel John King
Faster Recovery
Lucy Henderson
Improved Sleep Quality
Ivar Visser
Enhanced Recovery

Used everyday by high performers and elite athletes.

Niki van Sprang
Niki van SprangOlympian
Erin Gilchrist
Erin GilchristTriathlete
Ross Moldavsky
Ross Moldavsky Creator & Triathlete
Henni Maurersberger
Henni Maurersberger Pro Hyrox Athlete
Pete Pastides
Pete PastidesGB Triathlete
Lucas Parker
Lucas ParkerPro Hyrox Athlete
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FAQs

Is this just melatonin in a nicer box?

No. There's no melatonin, valerian or sedative in it.

  • Tart cherry is a natural source of melatonin precursors, which supports your body's own production rather than replacing it.
Will I feel groggy?

No. L-Theanine promotes calm without drowsiness and Magnesium Bisglycinate supports natural muscle relaxation rather than forcing sleep.

91% of the 45-night group reported waking clear-headed.

Will I become dependent on it?

No. Nothing in it is habit-forming. Stop any time, no rebound. That was one of my rules.

I've tried magnesium. It did nothing.

Almost certainly the form and the dose.

High-street magnesium is often oxide or citrate at a fraction of the elemental content.

This is Bisglycinate at 800mg (100mg elemental), printed on the label so you can check it.

How long before I notice something?

Weeks 1–2, easier to wind down. Weeks 2–4, deeper, less interrupted nights.

Month 2 onwards, daytime energy and recovery. Give it 30 nights before you judge it.

Can I take it if I compete?

Yes. Every Batch is tested for banned substances and Informed Sports and NZVT (Dutch Doping Authorities) certified. Every batch is also independently lab tested for everything from purity to heavy metals but also to check that everything that's on the label is also in product. All tests are published straight to our lab testing widget on site.

Why does a supplement come with a phone call?

Because we were a habits company before we were a capsule company, and we still think the capsule is the second half.

At 8hours we work on three non-negotiable principles:

  • Real science: Every ingredient we use is backed by solid scientific evidence and selected for its proven effectiveness, not market trends.
  • Optimal and safe doses: We formulate in the amounts that science indicates as effective, guaranteeing results without saturating your body or generating dependence.
  • Uncompromising quality: We only use pure extracts, without unnecessary excipients, with international quality certifications and a transparent manufacturing process in top-level laboratories.

Furthermore, our formulas are designed to work together, offering comprehensive and natural support to your mind and body.

Research doses on the label. No proprietary blends. Every batch triple lab tested.

Keep training for decades. Start with 90 nights, risk-free.

Pete running across an open field

Path one: close this page, keep doing everything right, and keep waking up flat. Keep training on a red recovery score and calling it discipline.

Path two: take the 3-month plan. Two capsules, 30 to 45 minutes before bed. Give it 14 nights before you judge it and 90 before you decide.

You've invested in every other part of your performance. Recovery is the part that decides how long you get to keep doing it.

— Mathias

PS: If you want to argue with any of this, email me. I read them: mathias@8-hours.com.

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