Rated 4.7 out of 5
For the mum in the perimenopause club
Sleep in your 40s isn’t what it used to be.
Get to sleep faster. Wake less at 3am. Sleep deeper. Wake up refreshed. One scoop in cold water before bed, built to hold the night together even when your hormones are doing their own thing. No melatonin.
- Free shipping
- Sleep better or your money back
Give Settl 30 nights. Not sleeping better? Email us and we refund your first tub. No forms, no reason needed, no return shipping. Keep the tub.
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Formula
Seven actives, no melatonin, no hormones
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Dispatch
Same day from Sydney, order by 2pm Sydney time
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Shipping
Free Australia-wide
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Promise
Sleep better in 30 nights, or your money back
The perimenopause sleep change
You used to sleep like a normal person. Then your 40s happened.
You don’t even remember when it started. Maybe it was a week of odd wake-ups around 2am. Maybe it was the night you woke up drenched with the doona on the floor. Maybe it was the first morning you couldn’t think straight until the second coffee.
You went to your GP. She nodded politely, said “perimenopause”, and handed you a pamphlet. Maybe mentioned HRT. Definitely didn’t mention sleep.
So you’ve been doing what every mum does: Googling at 3:14am, ordering things that didn’t work, telling yourself this is a phase you just have to white-knuckle through.
It’s not a phase. It’s not in your head. And it has a pattern.
Three things that happen to sleep after 40. You’ll recognise at least one.
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The 2:47am wake-up
“I wake up at 3am like clockwork. Wide awake, heart going, scrolling.”
Same time. Every night. Cortisol starts climbing in the small hours to get you ready for the day. Through perimenopause that curve can run early and run hot, so at 2:47am your nervous system fires up and you’re awake, replaying a conversation from 2008. The racing head does not care that you have a 9am.
Waking several times a night is the most common sleep complaint through the menopause transition, well ahead of trouble falling asleep. The odds roughly double in late perimenopause.
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The temperature thing
“Covers off. Then I’m freezing. Then I’m hot again.”
Your thermostat broke. As oestrogen and progesterone fall, the brain’s temperature control loosens. Every swing is a wake-up, and a wake-up every couple of hours shreds your sleep architecture: the long deep blocks get chopped into short light ones, and you surface at the end of each.
Night sweats on their own nearly double the odds of a bad night’s sleep, even with no hot flushes in the day.
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The morning tax
“By 11am I feel about 90.”
The sleep debt cashes in. You push through. You always do. But the fog, the short fuse, the “why am I crying about a parking fine” energy, that’s the bill coming due. Daily. And the 3pm coffee only moves the problem to tonight.
Up to 6 in 10 women have disrupted sleep through peri- and post-menopause, against about 3 in 10 before it.
Sources: SWAN cohort, Sleep, 2008; Menopause, 2026; Sleep Health Foundation Australia.
First tub $69.99, then $89.99 a month.
Skip, pause or cancel anytime. Sleep better in 30 nights, or your money back.
Meet Settl
Built for the whole night. Not just the first hour of it.
Most sleep products are built to get you off to sleep. Melatonin tells your body the night has started, then lets go about four hours later, which is exactly when you wake up. Wine does it in reverse: down fast, then you pay for it in the back half.
Settl is built for both halves. Get to sleep faster, wake less at 3am, and wake up clear, because there is no melatonin to wear off.
Real doses of magnesium glycinate, glycine, L-theanine, chamomile and inositol, plus 1,000mg of sodium as an electrolyte layer, so eight hours without water does not wake you dried out and needing to get up. Settl does not touch your hormones. It works on the sleep, not the hormones.
Built by Roy, a dad of four who was buying all of it from six different jars. Packed in Sydney, in a TGA-licensed GMP facility. Take it nightly, skip a night when you like, nothing happens either way.
What one scoop does while you wind down.
Four outcomes. The formula is built for the whole night, not just the first twenty minutes of it.
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01
Get to sleep faster
Glycine at 3,000mg and L-theanine at 200mg settle the head. The ceiling stops being a screen.
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02
Wake less at 3am
Magnesium glycinate and inositol hold the back half, and the electrolytes mean eight dry hours do not wake you.
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03
Sleep deeper
Chamomile extract and glycine do the settling, so the night runs in long blocks rather than broken pieces.
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04
Wake up refreshed
No melatonin, so there is no hormone to clear in the morning and no fog. The first coffee is for taste, not survival.
Seven active ingredients. Every dose on the label.
The nightly stack most people buy from six different jars, at the doses that stack actually uses. No proprietary blends, no dust-sized hits for label decoration.
Settle the head
The part of the night you can feel: the switch from day to night.
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200mgL-theanine
the calm-focus amino acid -
50mgChamomile flower extract
45:1 standardised, about 2.25g of dried flower
Unwind the body
The two ingredients that do the settling the night they are taken.
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3,000mgGlycine
pharmaceutical grade -
146mgMagnesium, from magnesium glycinate
elemental, the gentle chelated form
Hold the back half
What keeps the night together after 2am, when most products have already let go.
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900mgInositol
pharmaceutical grade -
1,000mgSodium
from sodium chloride, the electrolyte layer -
200mgPotassium
from potassium citrate
One 9g scoop, 30 serves a tub. Natural passionfruit flavour, sweetened with thaumatin. No melatonin, no caffeine, no colours, low sugar.
The whole thing takes about a minute.
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1
Scoop
One level scoop. The small measuring scoop comes in the tub.
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2
Mix
Cold water, tall glass, a quick stir. It dissolves clear in about ten seconds.
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3
Drink
30 minutes before bed, as the last thing you do. Most people take it while the dishes drain.
What’s getting replaced in the bedside drawer.
Most people arrive here having tried melatonin. Here is the honest side-by-side.
Melatonin is a timing signal, not a sedative, so staying asleep is not its job: standard tablets wear off a few hours in, and the slow-release kind is the one pharmacists can sell to people 55 and over. In Australia it is prescription-only for most adults under 55, and in trials it gets people to sleep about seven minutes faster on average. On the label dose: an independent lab analysis of melatonin supplements found contents from well under a fifth of the printed dose to nearly six times it (Erland and Saxena, Journal of Clinical Sleep Medicine, 2017).
One scoop instead of six jars.
Bought separately, the same nightly stack is six jars on the bench and six deliveries a month. Typical Australian retail, per month, for the doses above.
Bought separately
- Premium electrolyte sticks$59
- Magnesium glycinate$45
- Chamomile extract$30
- L-theanine$20
- Glycine$15
- Inositol$20
- A month$189
Settl
- All seven active ingredients, doses on the label
- One scoop, cold water, done
- Same-day dispatch from Sydney
- Free Australia-wide shipping
- Skip, pause or cancel anytime
- Sleep better in 30 nights, or your money back
- A month on subscribe$89.99
Or $99 for a single tub, nothing renews.
From the 3am club.
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“The 3am wake-up was my life for two years. I still get the odd one. The difference is I go back to sleep instead of watching the ceiling until five.”
Fiona R.
Toowong, QLD -
“I used to wake at 3am like an alarm was set for it. Now I might stir once and go straight back under. That is the whole thing for me.”
Sophie T.
Kingsford, NSW -
“Two tubs in and the change I would point at is the second half of the night. It used to fall apart after two. Now it holds together until the alarm.”
Nicole F.
Mount Eliza, VIC -
“No melatonin was the reason I picked it. I didn’t want to be groggy at seven with two kids to get out the door. Clear head, every morning.”
Hayley S.
Cheltenham, VIC
“I used to scroll until midnight and struggle to get up at 7. Now it’s phone down at 9, asleep by 10 and up at 5.30. Settl has been a huge part of that.”
Rated 4.7 out of 5 from 42 verified reviews. Read all reviews
First tub $69.99, then $89.99 a month.
Skip, pause or cancel anytime. Sleep better in 30 nights, or your money back.
I’m taking this scoop tonight. Same as last night.
For two years I bought every active on this page separately. Six jars on the bench at 9pm, six scoops, six shipping fees, and me hand-counting doses after the kids were finally down. Four of them, so it was never early.
So I packaged it. Same ingredients, same doses, one scoop. The formula is the stack I already took, not a longer ingredient list built to look impressive.
Packed in Sydney, in a facility that holds a TGA manufacturing licence. Settl is a food, not a listed medicine. That licence is not a TGA approval of this product and we do not hold one.
Give Settl 30 nights. Not sleeping better? Email us and we refund your first tub. Keep the tub.
Cheers,
Roy
Founder, Settl
4.7 out of 5
Settl, Passionfruit
30 serves, 9g scoop, 30 nights. Get to sleep faster, wake less at 3am, sleep deeper, wake up refreshed.
Will it leave me groggy in the morning?
No melatonin. There is no hormone to clear when you wake up, and that is exactly why it is not in the formula. Glycine and magnesium do the settling instead.
Why these seven ingredients?
The core of it is the nightly stack a well-known neuroscientist made famous: magnesium glycinate, glycine and L-theanine, at the doses that stack actually uses rather than a dusting. Chamomile and inositol sit on top. Sodium and potassium hold the back half of the night.
What if it does nothing for me?
Give Settl 30 nights. Not sleeping better? Email us and we refund your first tub. No forms, no reason needed, no return shipping. Keep the tub.
Subscription terms
By choosing subscribe and save, you authorise Settl to charge your payment method at the price and frequency shown. Skip, pause or cancel anytime from your account. No lock-in, no fees.
We know you’ve been burned.
If you have a drawer of things that didn’t work, the magnesium that upset your stomach, the gummies, the sprays, the weighted blanket that made you hot, you’re not alone. It is the most common thing we hear before someone tries Settl.
Sleep better in 30 nights, or your money back.
Give Settl 30 nights. Not sleeping better? Email us and we refund your first tub. No forms, no reason needed, no return shipping. Keep the tub.
The questions mums in their 40s actually ask.
Will this help with the 3am wake-ups specifically?
That is the half of the night Settl is built for. Magnesium glycinate and inositol hold the back half, and the electrolyte layer means eight dry hours don’t wake you needing to get up. If you still surface, the aim is that you go back down instead of watching the ceiling until five. Give it a fortnight before you judge it. Most people notice the back half of the night before they notice getting off to sleep.
Can I take it with MHT (HRT)?
Settl is a food with no hormones in it, not a medicine. Even so, your GP or pharmacist can see everything you take, so ask them. The Australasian Menopause Society advises telling your doctor about any supplement you add. They do different jobs: MHT works on the hormones, Settl works on the sleep.
Will it help with hot flushes or night sweats?
No, and we won’t pretend otherwise. Settl does not touch your hormones, so it will not stop a flush or a sweat. If those are what’s waking you, the route with real evidence behind it is a GP conversation about MHT. What Settl does is the rest of the night: getting off to sleep, holding the back half, and a clear morning.
How is it different from melatonin?
Melatonin is a hormone that tells your body the night has started, then wears off a few hours later. In Australia it is prescription-only for most adults under 55, and it does nothing for the 3am stretch. Settl has no melatonin. It is magnesium glycinate, glycine, L-theanine, chamomile and inositol with an electrolyte layer, built for the whole night, with nothing to clear in the morning.
Will I wake up foggy?
No melatonin, so there is no hormone to clear when you wake up. That is exactly why it isn’t in the formula. The morning is the thing most people mention first: clear head, up before the alarm, the first coffee for taste rather than survival.
Can I take it with my other medications?
Ask your pharmacist or GP, since they can see your full list. One thing to know up front: a scoop carries about 1,000mg of sodium, so if you have been told to watch your salt, check first. If you are pregnant or breastfeeding, check with your GP first too.
What does it taste like?
Passionfruit. Light and tart, not lolly-sweet. Natural flavour, sweetened with thaumatin, no caffeine, no colours. It dissolves clear in cold water in about ten seconds.
How does the subscription work?
First tub $69.99, then $89.99 a month, inc. GST, delivered. Skip, pause or cancel anytime from your account. No calls, no fees. Or buy a single tub for $99 inc. GST and nothing renews.
What if it doesn’t work for me?
Give Settl 30 nights. Not sleeping better? Email us and we refund your first tub. No forms, no reason needed, no return shipping. Keep the tub.
Get to sleep faster. Wake less at 3am. Sleep deeper. Wake up refreshed.
One scoop, cold water, 30 minutes before bed. No melatonin, no hormones. Sleep better in 30 nights, or your money back.
Then $89.99 a month. Skip, pause or cancel anytime. Or buy a single tub, $99.