Need Advice for Sleep Issues at 14

I’m struggling with sleep and need some advice. I’m almost 15 and have been using melatonin (.9 mg) 40 minutes before bedtime. However, my sleep pattern is disrupted—I sleep for about 4 to 5 hours, wake up, and then manage another 4 hours. This pattern of interrupted sleep has persisted since I was 13, and I haven’t slept a full 8 hours since the beginning of 8th grade. Recently, I’ve noticed a significant drop in my gym performance; I lost about 30 pounds of strength in just four days without overtraining. This is frustrating, and I’m desperate for a solution. I’m open to answering any questions to get help.

While I’m not a doctor, I’m concerned about the use of sleep supplements at such a young age. The natural hormonal balance in your body is still developing, and relying on supplements could have long-term effects. It’s normal to wake up after completing a few sleep cycles, so you might still be getting enough sleep overall. If you don’t feel excessively fatigued or have trouble focusing during the day, it may be worth considering other factors contributing to your perception of poor sleep.

@Linden
Thanks for your advice. I’ll try stopping the melatonin to see if it improves my sleep naturally. Although I manage to get back to sleep after waking up, I still feel tired during the day, which affects my activities like school and sports. I appreciate your input and am open to more suggestions.

@Wade
At your age, your body is undergoing many changes due to hormonal fluctuations. It’s hard to offer specific advice without knowing your full daily routine, diet, and exercise regimen. However, if you’re consuming pre-workout supplements, the timing and contents could be affecting your sleep.

@Wade
Assessing your diet and hydration patterns could also be beneficial. Try to consume most of your daily water intake earlier in the day to prevent nighttime disruptions.

Linden said:
@Wade
Assessing your diet and hydration patterns could also be beneficial. Try to consume most of your daily water intake earlier in the day to prevent nighttime disruptions.

On weekdays, I have lunch at noon and drink a bottle of water with pizza and milk at school. When I get home at 3 PM, I eat a meal rich in protein and carbs, and drink about five bottles of water by 8 PM. I find it challenging to change my routine, but I’ll make an effort based on your suggestions. Thanks for your help.

@Wade
Reducing water intake in the evening could help. Also, consider monitoring your electrolyte balance, especially if your diet is not varied or if your workouts are intense. Adjusting your water consumption to earlier in the day might alleviate some of the issues you’re experiencing at night.

@Linden
I often feel very thirsty; is there a way to manage this? I’ll try to front-load my water intake to the morning hours.

Wade said:
@Linden
I often feel very thirsty; is there a way to manage this? I’ll try to front-load my water intake to the morning hours.

Drinking 170 ounces of water daily is quite high, significantly above the recommended intake for adults. If this thirst persists despite adequate hydration, it’s advisable to consult with a doctor to ensure it’s not indicative of an underlying health issue.

@Linden
Thank you for all your advice. I’ll schedule an appointment with a family doctor to discuss my hydration concerns and overall health. It’s comforting to have your support and guidance.