Need Help with Sleep Issues

I’m 14 years old and having trouble with my sleep. Here’s what happens: I usually sleep for 4–5 hours, wake up (sometimes to pee, sometimes for no reason), and then sleep for another 3–4 hours. I’m not getting consistent 7–8 hours of uninterrupted sleep, and it’s been this way since I was 13.

I’ve tried taking melatonin (0.9 mg) about 40 minutes before bed for the last two months, but it hasn’t helped. I’ve also limited water intake before bed and make sure to use the bathroom right before sleeping, but I still wake up.

This is starting to impact my life. My gym performance has dropped significantly—I lost about 30 pounds in strength in just four days, and I feel constantly tired. I don’t think I’m overtraining, and my diet is solid (high protein, low sugar, balanced vitamins). I take supplements like creatine, zinc, and omega fatty acids. Despite all this, my performance and energy levels are tanking.

I just want to know how to fix this. Any advice or insights would mean the world to me. Thank you in advance.

Has your sleep worsened since you started melatonin? If it’s not helping, consider stopping it—it can sometimes make things worse. Also, try cutting out liquids 2–3 hours before bed and make sure to pee before you sleep. Waking up might still happen, but this could reduce interruptions.

@Echo
Thanks for responding! My sleep has been the same with or without melatonin. I’ll try the water tip and cut back liquids earlier. I drink a lot during the day (around 10 bottles), so I’ll lower it to 6–7. What should I do if I feel really thirsty before bed?

@Echo
If you’re thirsty, take small sips instead of a full glass. That way, you can stay hydrated without overloading your system before bed. Also, don’t stress too much—it sounds like you’re trying everything you can!

If you’re still getting around 8 hours total (even if broken into chunks), it’s generally okay. Quality of sleep is more important than it being uninterrupted. How do you feel during the day? Do you wake up refreshed?

@Ellis
I feel tired all the time, and my performance is dropping. I know it’s technically 8 hours, but I don’t feel rested. Something feels off, and it’s frustrating.

About your gym performance: if you’re still getting enough sleep, it might not be the main factor. Have you changed your diet, started any new supplements, or done anything different in your routine recently? Sometimes even small changes can make a big impact.

@Echo
I haven’t changed much. I follow a legs-push-pull routine and eat a high-protein diet (rice, beef, tortillas). I take supplements like creatine, zinc, and omega-3s. I also took a week off recently to avoid overtraining. Still, my strength dropped from 250 lbs to 220 lbs on chest press—it’s frustrating. Any advice?