Sleep Deprivation
Sleep & Andropause: What’s Going On?
Struggling to get a solid night’s sleep lately? You’re not imagining it—and you’re not alone. As men go through andropause
(aka the male midlife change) hormonal change especially a drop in testosterone—can seriously mess with your sleep.
Common Sleep Disruptions During Andropause
Hormonal shifts can cause a range of sleep issues, such as:
- Trouble falling asleep – You’re tired, but your brain’s still running laps.
- Waking up during the night – Restless sleep or frequent bathroom trips.
- Waking up too early – Your body clock's off, and you’re up before you want to be.
- Poor sleep quality – You technically slept but feel far from rested.
- Insomnia – Ongoing issues falling or staying asleep.
- Sleep apnea – Lower testosterone can be linked to breathing issues at night, like snoring or pauses in breath.
Sleep Support for Men Going Through Andropause
Here are some tools and supplements that may help you rest easier:
Comfort & Relaxation
- Weighted Blankets (Mela, Simba Orbit) – Helps calm the nervous system and reduce nighttime anxiety
- Aromatherapy & Sleep Sprays (This Works Deep Sleep, Neom Bedtime Mist) – Great for easing you into a more relaxed state
Natural Sleep Supplements
- Benenox Overnight Recharge – Supports energy release overnight
- BetterYou Magnesium Sleep Spray – A natural way to relax tight muscles and calm the body
- Viridian Valerian Root – Herbal support to promote deeper, more restful sleep
Tech & Apps
- Calm or Headspace – Guided meditations, breathing exercises, and sleep stories designed to help you unwind
- Sleep Cycle – Tracks sleep quality and helps you understand your sleep rhythms
Support & Guidance: Helping You Sleep Better Through Andropause
As testosterone levels dip during andropause, sleep can take a hit—but the good news is, small changes can make a big difference. Here’s where to start:
- Sleep Hygiene Basics - Think of this as setting the foundation for great sleep:
- Stick to a consistent sleep schedule — even on weekends.
- Wind down with a relaxing routine - read, stretch, or listen to calming music.
- Create a peaceful sleep environment - cool, dark, and quiet wins the night.
- CBT-I - (Cognitive Behavioural Therapy for Insomnia)
If sleep troubles stick around, CBT-I is one of the most effective tools out there. It helps shift unhelpful thoughts and habits that interfere with rest. - Explore online options like Sleepio or talk to your GP for referrals and support.
Products That Support Better Sleep
Navigating sleep issues during andropause? These tools and supplements can help calm your system, support natural rhythms, and give you the feedback you need to improve your rest.
Melatonin Support
If your sleep cycle feels out of sync—especially when travelling or shifting routines—melatonin can help signal to your body that it’s time to wind down.
- Natrol Melatonin (fast-dissolve tablets for quick support)
- NOW Foods Melatonin (simple, reliable sleep aid)
Note: Melatonin is not widely available over the counter in the UK, so it's best used under guidance or sourced through trusted suppliers.
Magnesium for Relaxation
Magnesium plays a key role in calming your nervous system and easing your body into rest. Great for reducing tension and supporting deeper sleep.
- Natural Calm Magnesium (easy-to-mix powder, ideal before bed)
- Doctor’s Best High Absorption Magnesium (capsule form for daily support)
- BetterYou Magnesium Sleep Spray (topical spray, UK-based and super effective)
Sleep Trackers & Smart Tech
Want to understand your sleep patterns and improve them over time? These tools give you insights into how you sleep—and how to sleep better:
- Fitbit – Tracks sleep stages, heart rate, and more
- Oura Ring – Discreet, detailed sleep + recovery tracking
- Sleep Cycle App – Wakes you at the lightest phase of sleep and gives daily insights