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If we could only recommend eight things to help you sleep better, these would be them.
Fix Your Sleep Environment
Your bedroom has a bigger impact on your sleep than most people realize. Small changes to light, temperature and noise can dramatically improve how well you sleep without taking a single supplement.
Eight Sleep Pod
Automatically heats and cools your bed throughout the night to help maintain the ideal sleeping temperature. For hot sleepers, it can be one of the biggest upgrades you can make to your sleep.
Supports relaxation, sleep quality and muscle recovery, helping you wake up feeling more refreshed. It's one of the simplest and most affordable supplements worth trying before stronger interventions.
CBT-i Coach
Based on Cognitive Behavioral Therapy for Insomnia, the first-line treatment recommended by sleep specialists for chronic insomnia. It helps you improve sleep naturally without relying on medication.
Home Sleep Apnea Test
Millions of men have sleep apnea without knowing it, leaving them tired no matter how long they sleep. A home sleep test can identify one of the most common hidden causes of poor sleep and daytime fatigue.
Explains why sleep affects your brain, hormones, energy and long-term health more than almost any other lifestyle factor. Understanding sleep makes it much easier to improve it.
Even small amounts of light can interfere with melatonin production and disrupt your sleep. Blackout curtains create a darker sleep environment and help you stay asleep longer.
Masks disruptive sounds that can wake you throughout the night without you realizing it. It's a simple solution that can make a dramatic difference if you're a light sleeper.
KEEP EXPLORING
KEEP EXPLORING
The eight recommendations above are where we'd start with our own family, and what we believe will have the biggest impact for most men.
Below is the complete Prime Man resource library for this outcome—hundreds of hours of research, always updated, so can find the options that fit you best.
Self-help
Self-help
Reset Your Body Clock With Morning Sunlight
Reset Your Body Clock With Morning Sunlight
Getting bright light into your eyes within the first hour of waking is one of the simplest, completely free ways to feel more awake and alert all day.
Best for: When you wake up groggy and feel foggy for hours, no matter how much sleep you got.
🥇 Best Overall: Huberman Lab – Using Light to Optimize Health
Dr. Andrew Huberman explains how morning light exposure resets your body clock and lifts daytime alertness, at no cost at all.
Fix the Big 3: Sleep, Training & Diet
Fix the Big 3: Sleep, Training & Diet
Before spending money on supplements, getting sleep, resistance training and protein intake right gives the biggest natural lift to energy and testosterone.
Best for: When you want to know what actually moves the needle before buying anything.
🥇 Best Overall: Rena Malik, MD – Boost Testosterone Naturally
Board-certified urologist Dr. Rena Malik walks through the everyday habits with real evidence behind them for fixing low energy and low T.
Get Screened for Sleep Apnea
Get Screened for Sleep Apnea
Waking up exhausted despite a full night in bed is a classic sign of sleep apnea, a condition that quietly wrecks energy levels but is highly treatable once identified.
Best for: When you sleep long enough but still feel wiped out every day.
🥇 Best Overall: Mayo Clinic Radio – Understanding Sleep Apnea
A Mayo Clinic sleep specialist explains why sleep apnea is so often missed and what to do if you suspect it.
Move More Throughout the Day
Move More Throughout the Day
Regular physical activity, even in short bouts, is one of the most reliable ways to boost daily energy, mood and focus.
Best for: When you feel sluggish but aren't sure exercise is actually the fix.
🥇 Best Overall: Huberman Lab – How Exercise Increases Energy
Dr. Andrew Huberman breaks down the biology of why moving your body creates more energy instead of draining it.
Check Your Vitamin D Levels
Check Your Vitamin D Levels
Low vitamin D is a common, often-overlooked cause of fatigue, low mood and muscle weakness, especially for men who spend most of their time indoors.
Best for: When your energy has been low and you can't pin down why.
🥇 Best Overall: Doctor Explains Vitamin D Deficiency
A clear, doctor-led rundown of how vitamin D affects energy and how to know if you're low.
Get Your Thyroid Checked
Get Your Thyroid Checked
An underactive thyroid is a common, easily-missed cause of persistent fatigue, weight gain and low drive, and it's confirmed with a simple blood test.
Best for: When you're doing everything right but still feel drained.
🥇 Best Overall: 15 Signs of Hypothyroidism You Can See: Doctor Explains
Walks through the visible signs of an underactive thyroid and when it's worth getting checked.
Limit Alcohol for More Consistent Energy
Limit Alcohol for More Consistent Energy
Alcohol fragments deep sleep and blocks REM sleep even in small amounts, which is why a night of drinking so often leaves you dragging the next day.
Best for: When you drink regularly and can't figure out why your energy is inconsistent.
🥇 Best Overall: Matt Walker & Andrew Huberman – Does Alcohol Affect Your Sleep?
Sleep scientist Dr. Matthew Walker and Dr. Andrew Huberman explain exactly how alcohol wrecks sleep quality and next-day energy.
Products
Products
Smart Ring
Tracks your sleep, recovery and readiness to help you understand how your daily habits affect your sleep.
Best for: When you want effortless, 24/7 sleep and recovery tracking without wearing a smartwatch.
🥇 Best Overall: Oura Ring 5
The most accurate and refined smart ring available, combining industry-leading sleep tracking with personalized recovery and readiness insights.
💰 Best Value: RingConn Gen 2
Delivers impressive sleep tracking, excellent battery life and no subscription, making it one of the best values in the category.
⭐ Also Recommended: Ultrahuman Ring AIR
A premium subscription-free alternative with strong sleep, recovery and metabolic tracking, popular among health enthusiasts.
WHOOP
Continuously tracks sleep, recovery and daily strain to help you optimize performance and recovery.
Best for: When you exercise regularly and want personalized recovery insights.
🥇 Best Overall: WHOOP 5.0
Provides industry-leading recovery coaching, improved sensors and personalized recommendations that become more accurate over time.
Eight Sleep
Automatically heats or cools your bed throughout the night to help maintain your ideal sleeping temperature.
Best for: When you regularly wake up feeling too hot or too cold.
🥇 Best Overall: Eight Sleep Pod 5
The most advanced smart mattress system available, automatically adjusting temperature throughout the night to improve sleep quality.
💰 Best Value: Eight Sleep Pod 4 (if available refurbished or discounted)
Offers many of the same core features at a lower price if you don't need the latest hardware.
⭐ Also Recommended: BedJet 3
Uses airflow rather than water to regulate bed temperature, making it a simpler alternative for hot sleepers.
Blackout Curtains
Help create a darker bedroom by blocking outside light, supporting natural melatonin production.
Best for: When streetlights or early morning sunlight disturb your sleep.
🥇 Best Overall: NICETOWN 100% Blackout Curtains
Consistently rated among the best blackout curtains for their excellent light blocking, thermal insulation and overall value, with thousands of positive Amazon reviews.
💰 Best Value: Amazon Basics Room Darkening Blackout Curtains
An affordable option that performs exceptionally well for the price, with strong independent testing showing excellent light blocking and insulation.
⭐ Also Recommended: Sun Zero Nordic Blackout Curtains
One of the highest-rated blackout curtains in independent testing, offering excellent light blocking, thermal insulation and noise reduction while remaining stylish and lightweight.
🐨 Australian Alternative: Smarcute 100% Blackout Curtains
Genuine 100% blackout fabric, thermal insulation and excellent value with strong customer reviews.
White Noise Machine
Masks disruptive sounds to help you fall asleep faster and stay asleep longer.
Best for: When noise regularly interrupts your sleep.
🥇 Best Overall: LectroFan EVO
Produces non-looping white noise and fan sounds that are consistently rated among the best for sleep.
💰 Best Value: Dreamegg D11
Affordable, compact and delivers excellent sound quality for the price.
⭐ Also Recommended: Yogasleep Dohm Classic
Creates natural white noise using a real fan rather than recorded sounds.
Weighted Blanket
Provides gentle, even pressure that may help reduce restlessness and promote relaxation before sleep.
Best for: When stress or anxiety makes it difficult to unwind at night.
🥇 Best Overall: Neptune Blanket Weighted Blanket
A premium weighted blanket with excellent build quality, even weight distribution and consistently outstanding customer feedback. It's frequently recommended by sleep experts and long-term users for comfort and durability.
💰 Best Value: Topcee Weighted Blanket
Offers excellent comfort and quality for the price, with breathable fabric and evenly distributed glass beads that perform surprisingly well compared with more expensive options.
⭐ Also Recommended: CuteKing Weighted Blanket
One of Amazon's most consistently popular weighted blankets, offering reliable construction, a wide range of sizes and weights, and thousands of positive user experiences worldwide.
🐨 Australian Alternative: DreamZ Knitted Weighted Blanket
Excellent value for money and consistently well reviewed by Australian buyers.
Sleep Mask
Blocks unwanted light to support natural melatonin production and reduce sleep disruptions.
Best for: When your bedroom isn't completely dark.
🥇 Best Overall: Manta Sleep Mask PRO
Fully adjustable eye cups provide exceptional comfort and complete light blocking.
💰 Best Value: Alaska Bear Silk Sleep Mask
Comfortable, lightweight and excellent value for everyday use.
⭐ Also Recommended: MZOO Contoured Sleep Mask
A popular contoured design that blocks light effectively while remaining comfortable for side sleepers.
🐨 Australian Alternative: Dream Essentials Escape Luxury Sleep Mask
Widely available in Australia and well regarded for comfort and complete light blocking.
Earplugs
Reduce unwanted noise so you're less likely to wake during the night.
Best for: When you're a light sleeper or live in a noisy environment.
🥇 Best Overall: Loop Quiet 2
Comfortable, reusable and specifically designed for overnight wear.
💰 Best Value: Mack's Ultra Soft Foam Earplugs
A long-time favorite offering excellent comfort and noise reduction at a very low price.
⭐ Also Recommended: Alpine SleepDeep Earplugs
Designed specifically for sleeping with a softer fit for side sleepers.
🐨 Australian Alternative: Happy Ears Original Earplugs
Reusable Swedish-made earplugs that are widely available in Australia and praised for their comfort during overnight wear.
Philips SmartSleep Wake-up Light
Gradually increases light before your alarm to help you wake up feeling more refreshed and support a healthy circadian rhythm.
Best for: When you struggle to wake up in the morning or during winter.
🥇 Best Overall: Philips SmartSleep Wake-up Light
The benchmark sunrise alarm with a long track record for quality and reliability.
💰 Best Value: Lumie Bodyclock Spark
Delivers a similar sunrise experience at a more affordable price.
⭐ Also Recommended: Hatch Restore
Combines a sunrise alarm with relaxing sounds and bedtime routines to help improve your overall sleep habits.
CPAP Machine
Delivers gentle air pressure throughout the night to keep your airway open, making it the most effective treatment for obstructive sleep apnea.
Best for: When you've been diagnosed with sleep apnea and want the treatment with the strongest evidence for improving sleep quality and daytime energy.
🥇 Best Overall: ResMed AirSense 11 AutoSet
The current gold standard for comfort, automatic pressure adjustment and ease of use, consistently recommended by sleep specialists.
💰 Best Value: ResMed AirSense 10 AutoSet
A proven, highly reliable machine that delivers excellent performance at a lower price than the latest model.
⭐ Also Recommended: React Health Luna G3 Auto-CPAP
A dependable alternative with automatic pressure adjustment and strong user reviews at a competitive price.
Supplements
Supplements
Magnesium Glycinate
Supports relaxation, sleep quality and muscle recovery, helping you wake up feeling more refreshed.
Best for: When poor sleep is affecting your energy or you struggle to switch off at night.
🥇 Best Overall: Thorne Magnesium Bisglycinate
Highly absorbable, gentle on the stomach and manufactured to exceptionally high quality standards trusted by healthcare professionals.
💰 Best Value: NOW Magnesium Glycinate
Provides excellent absorption at an affordable price and is consistently one of the highest-rated budget magnesium supplements.
⭐ Also Recommended: Pure Encapsulations Magnesium Glycinate
A premium hypoallergenic formula known for outstanding quality and consistency, particularly for people with sensitive stomachs.
🐨 Australian Alternative: Herbs of Gold Magnesium Night
A popular Australian option combining magnesium with sleep-supporting ingredients.
Programs
Programs
One of the highest-rated digital Cognitive Behavioural Therapy programs developed for Insomnia to improve sleep without medication.
Best for: When you've struggled with insomnia for months and want a structured program rather than a sleep tracker.
Home Sleep Apnea Test
Home Sleep Apnea Test
Tests you for sleep apnea from the comfort of your home, helping identify one of the most common hidden causes of poor sleep, snoring and constant daytime fatigue.
Best for: When you snore, wake up exhausted or still feel tired after a full night's sleep.
🥇 Best Overall: Lofta Home Sleep Test
Simple to use, reviewed by board-certified sleep physicians and includes clear results with treatment recommendations if sleep apnea is detected.
⭐ Also Recommended: CPAP.com Home Sleep Test
A convenient at-home sleep study from one of the most trusted names in CPAP equipment, with follow-up support available if treatment is needed.
Books
Books
A fascinating look at how sleep affects your energy, hormones, brain function and long-term health, written by one of the world's leading sleep scientists.
Best for: When you want to understand why sleep is one of the most important pillars of your health.
Sleep Smarter — Shawn Stevenson
A practical guide filled with simple habits to improve your sleep, from your bedroom environment to meal timing and evening routines.
Best for: When you're looking for straightforward strategies you can start using tonight.
Apps
Apps
Tracks your sleep debt and predicts your daily energy levels, helping you understand how missed sleep affects your performance over time.
Best for: When you want personalized insights into how much sleep your body actually needs.
A free app based on Cognitive Behavioral Therapy for Insomnia (CBT-I), the first-line treatment recommended by sleep specialists for chronic insomnia.
Best for: When you've struggled with insomnia for weeks or months and want an evidence-based approach before relying on medication.
Experts to follow
Experts to follow
Stanford neuroscientist known for practical, science-based advice on sleep, circadian rhythm and recovery.
Best for: When you want evidence-based sleep strategies you can apply immediately.
Neuroscientist and sleep researcher best known for translating complex sleep science into practical advice through interviews, podcasts and educational content.
Best for: When you want trustworthy explanations of how sleep affects your health and how to improve it naturally.
Dr. Michael Breus (The Sleep Doctor)
Board-certified clinical psychologist and sleep specialist who helps people improve sleep using personalized routines and chronotype science.
Best for: When you want expert guidance tailored to your natural sleep patterns.
Sleep Success — Dr. Michael Breus
Podcast featuring practical conversations about improving sleep, recovery and performance.
Best for: When you enjoy learning through interviews and real-world examples.
Long-form podcast exploring sleep, longevity, sleep apnea and overall health with leading researchers and clinicians.
Best for: When you enjoy diving deeper into the science behind better sleep.
Online Communities
Online Communities
Easy-to-understand articles covering sleep science, common sleep disorders and evidence-based ways to improve your sleep.
Best for: When you want trustworthy answers to common sleep questions without the medical jargon.
Examine.com — Sleep Supplements
Independent, research-backed reviews that separate evidence from marketing when it comes to sleep supplements.
Best for: When you want to know which sleep supplements are actually supported by research.
Independently tests sleep trackers and wearables against clinical-grade equipment to see how accurate they really are.
Best for: When you're trying to choose the best sleep tracker before buying one.
Evidence-based education focused on overcoming insomnia using CBT-I principles and reducing sleep anxiety.
Best for: When stress or worrying about sleep is making your sleep worse.
A large Reddit community where people share practical tips, routines and experiences for improving sleep.
Best for: When you want real-world advice from people working through similar sleep challenges.
A community dedicated to people struggling with chronic insomnia, including discussions around CBT-I, medications and recovery.
Best for: When you're dealing with ongoing difficulty falling or staying asleep.
A supportive community covering diagnosis, CPAP therapy, oral appliances and treatment experiences.
Best for: When you snore heavily, wake feeling exhausted or have been diagnosed with sleep apnea.
A large Reddit community where CPAP users share practical tips, equipment recommendations and advice for getting comfortable with treatment.
Best for: When you've recently started CPAP therapy and want real-world advice from experienced users.
Independent reviews and tutorials covering CPAP machines, masks, accessories and practical tips for sleeping comfortably with therapy.
Best for: When you're comparing CPAP equipment or want to get the most out of your treatment.
Sleep technologist Jason demonstrates CPAP machines, masks and troubleshooting techniques in easy-to-understand videos.
Best for: When you're struggling to adjust to CPAP or want honest equipment recommendations.
Most men who want better sleep also benefit from:
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