TL;DR

These sleep fixes for men are for the nights your brain won’t shut up. So, if your brain decides 2:43 a.m. is the perfect time to replay every mistake since 1998, you’re not broken — you’re just human. Here’s how to shut it up and finally sleep like someone who doesn’t own a weighted blanket and an emotional support anxiety app.

Why Men Can’t Sleep (and Why It’s Not Your Fault)

You’re not an insomniac — you’re a man living in 2025. That means:

We’re overstimulated, under-recovered, and surrounded by wellness influencers telling us to “breathe into our souls.” Great — except we don’t have time to find our souls. We just need sleep that works.

🕶️ Sleep Fix #1 – Blue Light Can Wreck Your Sleep

Remember when bedtime meant… time to actually go to bed? Now it’s a content marathon where you “accidentally” watch two hours of spelunking disaster videos on YouTube. But what you don’t realize is the blue light from your phone, laptop, or TV hits your brain like a shot of espresso.

So, as hard as it may be, it’s one of the easiest sleep fixes for men that you can do. Consider taking the following things into consideration:

Look, you might not cut down on the QUANTITY of your content marathon (I know I probably won’t), but at least it won’t be eating away at the QUALITY of your sleep time.

🧊 Fix #2 – Cool Your Cave (Temperature Control = Deep Sleep).

Did you know the optimal sleep temperature is 65–67°F? This is why your current bedroom temperature of whatever “my wife likes it cozy” (aka 87°F) is so impossible to work with.

Hot rooms ruin REM sleep. Your body literally needs to drop its core temperature to drift off.

What to Try:

Pro tip: a cold shower before bed drops your core temp fast. Bonus — you’ll feel like you did something productive even if you skipped the gym.

My wife would threaten divorce every time I dropped the thermostat below 70. A friend of mine gifted me the Eight Sleep Pod Cover and I promptly dropped my side of the bed to “igloo” — never slept better.

Eric Trout

💊 Fix #3 – Magnesium: The Mineral That Turns Your Brain Off for the Night

Magnesium glycinate is like that friend who tells you to calm down — and you actually do.
Most men over 35 are low on it thanks to caffeine, stress, and modern diets of “protein + whatever.”

Why It Works:
It relaxes muscles, lowers cortisol, and helps your body produce melatonin naturally.

How to Use It:

• Take 200–400 mg magnesium glycinate 30 minutes before bed.
• Avoid magnesium oxide — it’s basically chalk.
• Try powders like Beam Dream or Magnesium Breakthrough if you hate pills.

No, you won’t instantly pass out — but after a week, your brain won’t feel like it’s running on 4 tabs of Chrome at midnight.

💪 Fix #4 – Stretch (But Don’t Call It Yoga)Here’s the truth: guys don’t stretch because “stretching” feels like failure. But 5 minutes of loosening your back and hamstrings can literally change your sleep quality.

When your body’s tight, it keeps sending “we’re in danger” signals to your nervous system. Your brain stays on guard — not ideal when you’re trying to sleep.

Do This Instead:

• Before bed, drop into a few lazy stretches (see illustrations below):
  • Standing forward bend
  • Cat-cow
  • Legs-up-the-wall
• Or use a massage gun (Theragun, Hypervolt) to relax muscles quickly.

It’s not zen — it’s mechanical maintenance. Think of it like WD-40 for your spine.

🎧 Fix #5 – Soundtrack Your Sleep (Let Noise Work for You)

Silence is great — unless you’re lying there thinking about taxes. That’s why brown noise and low-frequency soundtracks are genius.

Why It Works:
Your brain focuses on consistent frequencies, which block random noises (and intrusive thoughts).

What to Try:

The trick: find a sound that’s dull enough not to interest you — kind of like golf commentary.