Struggling to Sleep? Find the Problem and Start Here
Whether you struggle to fall asleep, wake repeatedly or get enough hours but still feel exhausted, this guide will help you identify the most useful change to make first.
“I struggle to get to sleep.”
“I keep waking through the night.”
“I sleep for eight hours, but I still wake up exhausted.”
We hear all three at The Training Ground.
They sound like the same problem, but they can have very different causes and often require different solutions.
Someone who drinks pre-workout at 5:00 pm does not need the same advice as someone who snores heavily and wakes gasping.
Someone who lies awake thinking about work doesn't necessarily need the same approach as someone who wakes up because they are hot, uncomfortable, or need to use the toilet.
That is why the answer is rarely one perfect food, supplement or bedtime trick.
The first step is identifying which description sounds most like you.
From there, make one targeted change and stick with it long enough to see whether it helps.
Why Sleep Deserves Your Attention
Sleep is where much of your physical and mental recovery takes place.
Consistently poor sleep can affect your mood, concentration, appetite, training performance, pain tolerance and motivation to be active.
As we explain in Why Am I Always Tired?, most people do not simply have an energy problem.
They have several small recovery problems stacking on top of one another.
Sleep is often one of the biggest.
This does not mean one bad night has ruined your training.
It means that improving a repeated sleep problem may help almost everything else feel more manageable.
Which Sleep Problem Sounds Like You?
Start with the statement that best describes your normal experience.
"I go to bed tired, but my mind will not switch off"
You probably need to focus on reducing stimulation, reviewing caffeine and creating a clear transition between your day and your sleep.
"I get into bed but I am not actually sleepy"
Your sleep timing may be inconsistent, you may be going to bed too early, or you may not be building enough natural sleep pressure during the day.
"I fall asleep easily, but I keep waking through the night"
Look at alcohol, temperature, noise, light, bathroom trips, discomfort and possible breathing problems before blaming your ability to fall asleep.
"I wake during the night and cannot get back to sleep"
Your response to waking may be making you more alert. Clock-watching, checking your phone and trying to force sleep can turn a normal awakening into an hour of frustration.
"I sleep long enough, but I still wake up exhausted"
Sleep quantity and sleep quality are not the same. Persistent exhaustion despite enough time in bed deserves closer attention, particularly if you snore, gasp, wake with headaches or experience severe daytime sleepiness.
"I am simply hungry before bed"
You may not need a sleep supplement at all. You may need a better dinner or one small, planned nighttime snack.
If Your Mind Will Not Switch Off
You finish work, watch television, answer messages, scroll your phone and then expect your brain to become quiet the moment your head touches the pillow.
For many people, the problem is not that they are incapable of sleeping.
Their day never had a clear ending.
Your first change: Create a 30-minute shutdown routine
Choose a sequence you can repeat most nights:
Put work away.
Dim the lights.
Place your phone on charge away from the bed.
Prepare anything you need for the next morning.
Have a shower, read, breathe slowly or complete some gentle mobility.
Go to bed when you feel sleepy.
You do not need a complicated routine involving six products, meditation music and a perfect temperature-controlled mattress.
You need a repeatable signal that tells your brain the working part of the day has finished.
Review your caffeine honestly
Coffee is not the only source of caffeine.
Pre-workout, energy drinks, cola, regular tea, chocolate and some supplements all contribute.
Caffeine sensitivity varies, but if you struggle to switch off, begin by avoiding it during the final eight hours before bed.
For someone aiming to sleep at 10:00 pm, that means finishing caffeine by approximately 2:00 pm.
Do this consistently for two weeks before declaring that caffeine “does not affect you.”
If you want to trial one supplement
After the routine and caffeine change are established, L-theanine may be the most relevant option.
A practical trial is:
200 mg
Approximately 30-60 minutes before bed
Used consistently for up to two weeks
Stop if it provides no worthwhile benefit
L-theanine may support relaxation and produce modest improvements in subjective sleep outcomes.
It is not a sedative and should not be expected to knock you out.
If You Are Tired but Not Sleepy
There is a difference between feeling exhausted and feeling ready to sleep.
You can be mentally drained from work while your body clock is not prepared for sleep.
This often happens when bedtimes and wake-up times vary significantly, when you sleep late on weekends, spend very little time outside or go to bed earlier than your body is ready for.
Your first change: Anchor your wake-up time
Choose a wake-up time you can maintain most days, including weekends where practical.
Your bedtime may move slightly, but your wake-up time should remain reasonably stable.
This helps your body develop a more predictable rhythm.
Other useful actions include:
Get outside into natural light after waking.
Move during the day.
Avoid long or late-afternoon naps.
Do not go to bed simply because you think you should.
Go to bed when you are genuinely sleepy.
Trying to gain more sleep by spending more time awake in bed can make the problem worse.
The goal is to make your bed a strong cue for sleep.
Is melatonin the answer?
Melatonin is more useful for sleep-timing problems than as a general knockout supplement.
It may be appropriate for jet lag, shift work and certain circadian-rhythm problems, but timing and dose matter.
If your schedule is significantly delayed or irregular, speak with your GP or pharmacist rather than buying an unverified product online and guessing the dose.
If You Keep Waking Through the Night
Brief awakenings between sleep cycles can be normal.
The problem is when they happen frequently, last a long time or leave you feeling that your sleep is never restorative.
Your first change: Identify what is waking you
For the next week, pay attention to what you notice immediately after waking:
Are you hot?
Is the room noisy or bright?
Do you need the toilet?
Are you experiencing reflux, coughing or pain?
Has a child, pet or partner moved?
Are you waking after drinking alcohol?
Are you snoring, choking or gasping?
Do not search for a complicated supplement until you have looked for the obvious interruption.
Review alcohol
Alcohol can make you feel sleepy and may help you fall asleep faster.
That does not mean it improves the entire night.
As alcohol is processed, sleep can become lighter and more fragmented.
If repeated waking is your problem, compare at least one or two alcohol-free weeks with your usual routine.
That experiment may tell you more than adding another sleep product.
Review food and fluids
A large, rich or spicy meal close to bed can increase discomfort or reflux.
Drinking large amounts immediately before bed can increase bathroom trips.
You do not need to deliberately dehydrate yourself in the evening.
Aim to hydrate consistently through the day so you are not trying to catch up just before bed.
If you are genuinely hungry, use one of the planned options later in this article rather than grazing through the kitchen.
If You Cannot Get Back to Sleep
Waking is frustrating, but your response can determine whether it lasts two minutes or two hours.
Checking the time starts the calculation:
“It is 2:17 am. If I fall asleep now, I can still get four hours and thirteen minutes.”
That calculation does not help you sleep.
It gives your brain another task.
Your first change: Stop turning the awakening into an event
When you wake:
Do not check emails, social media or the news.
Avoid repeatedly looking at the time.
Keep lights low.
Use slow breathing or another quiet relaxation method.
Do not eat automatically unless genuine hunger is clearly the issue.
If you have been awake for roughly 20 minutes and are becoming frustrated, leave the bed.
Sit somewhere dim and do something quiet, such as reading a few pages of a book.
Return to bed when you feel sleepy again.
This is not “giving up” on sleep.
It helps stop your bed becoming associated with alertness, frustration and worry.
This approach forms part of Cognitive Behavioural Therapy for Insomnia, or CBT-I, which is the recommended first-line treatment for persistent insomnia.
If You Get Enough Hours but Still Feel Exhausted
This is the situation where another sleep powder is least likely to be the complete answer.
If you regularly allow seven to nine hours for sleep but still wake exhausted, ask:
Do you snore loudly?
Has anyone noticed pauses in your breathing?
Do you wake choking or gasping?
Do you wake with a dry mouth or headache?
Are you overwhelmingly sleepy during the day?
Do you experience restless or uncomfortable legs?
Are pain, reflux, anxiety, low mood or menopause symptoms disturbing you?
Could medication be affecting your sleep?
Are you training hard while also managing high work and life stress?
These signs may point to sleep apnoea, another sleep disorder or a broader health issue.
Your first change: Record the pattern and speak with your GP
Keep a simple sleep record for two weeks and take it to your appointment.
Include your bedtime, wake time, awakenings, daytime sleepiness, caffeine, alcohol and any symptoms noticed by your partner.
Do not keep adding supplements while ignoring signs that your breathing or health may need assessment.
If Hunger Is Keeping You Awake
Going to bed overly full can be uncomfortable, but going to bed genuinely hungry can also make it difficult to settle.
First, ask whether the problem begins earlier in the day.
Did you skip breakfast or lunch?
Was dinner too small?
Did you train in the evening without eating enough afterwards?
Are you attempting an unnecessarily aggressive calorie deficit?
A small snack can help tonight, but repeated bedtime hunger may mean your overall nutrition needs attention.
Choose one of these low-calorie options
None of these is a cure for insomnia.
They are portion-controlled ways to remove hunger or create a relaxing nighttime routine.
1. Caffeine-free herbal tea
0-5 calories without milk or sugar.
Chamomile, peppermint or rooibos can replace an evening coffee or become the start of your shutdown routine.
Check that the product is caffeine-free.
Chamomile is commonly promoted for sleep, but the evidence that it treats insomnia is limited.
The repeatable routine may be more valuable than the ingredient itself.
2. One or two kiwifruit
45-100 calories, depending on size.
Small studies have reported promising improvements in some sleep measures after regular kiwifruit consumption.
The evidence remains limited, but kiwi is a nutritious, portion-controlled option if you want something sweet.
3. Plain Greek yoghurt
70-120 calories for 100-150g.
This is a useful option when hunger follows an evening training session.
It provides protein without turning bedtime into another large meal.
Add cinnamon or a small amount of fruit if you like.
I have this most nights.
The yoghurt is not sedating you.
It is simply removing hunger as a potential disruption.
4. A small cup of warm milk
70-100 calories for approximately 150mL.
Warm milk can be comforting and easy to associate with winding down.
Evidence that ordinary warm milk directly improves sleep is limited, but the routine may still be useful.
5. A measured serving of tart cherry juice
~159 calories
Some small studies have reported improvements in sleep after tart cherry intake, but doses, products and results vary.
Juice and concentrate can also add more calories than expected.
If you use it, measure it.
Do not turn “good for sleep” into permission to pour freely.
If you are not hungry or thirsty, you do not need to add calories before bed.
Should You Try a Sleep Supplement?
Sleep supplements should come after the basics, not before them.
A supplement is unlikely to overcome late caffeine, evening alcohol, an inconsistent routine, insufficient time in bed or an untreated sleep disorder.
Start with the behavioural change that matches your problem.
Follow it consistently for two weeks. If you still want additional support, introduce one targeted supplement at a time.
This allows you to judge whether it helps, recognise side effects and avoid spending money on ingredients you do not need.
The Three Targeted Supplement Options
1. Glycine: The simplest general trial
Suggested trial: 3 g approximately 30-60 minutes before bed.
Glycine is an amino acid that may support the natural reduction in body temperature associated with sleep onset.
Small studies have reported improvements in perceived sleep quality, next-day tiredness and alertness.
The research remains preliminary, but glycine is inexpensive and easy to assess independently.
This would be my preferred first supplement trial for a generally healthy adult who has already addressed the obvious behavioural causes and still wants to test something simple.
2. L-theanine: When the main problem is mental overactivity
Suggested trial: 200 mg approximately 30-60 minutes before bed.
L-theanine may help support relaxation when you feel tired but mentally switched on.
It is more logically matched to racing thoughts than to waking because of reflux, noise, bathroom trips or possible sleep apnoea.
3. Magnesium glycinate: When magnesium intake may be inadequate
Suggested trial: An amount providing approximately 200-300 mg of elemental magnesium.
Magnesium may be helpful when dietary intake is inadequate, or a health professional has identified a reason to supplement.
It should not be presented as if everyone is deficient or guaranteed to sleep better after taking it.
Read the label carefully.
“1,500 mg magnesium glycinate” does not mean the product contains 1,500 mg of elemental magnesium.
Australia’s upper level for magnesium from supplements is 350 mg per day.
Include magnesium from every product you use when calculating your total.
People with kidney disease should not begin magnesium supplementation without medical advice.
What About Combination Products Such as WULF Sleep?
Combination products can be handy, and WULF Sleep seems like a good one to recommend since it includes many proven ingredients. Still, having more ingredients doesn’t always mean better results or make it easy to pinpoint exactly what’s working.
WULF Sleep is one Australian example.
Its current formula combines glycine, magnesium glycinate, L-theanine, taurine, Lactium, lemon balm, ziziphus, fermented GABA, tart cherry and chamomile.
The positives:
The ingredients and amounts are declared.
It contains 3g of glycine.
It contains 200mg of L-theanine.
It provides approximately 300mg of elemental magnesium.
It does not contain melatonin.
One drink may be easier than managing several separate products.
However, the complete ten-ingredient formula has not been independently demonstrated to treat insomnia.
Evidence for several of the additional ingredients remains limited, and research on one ingredient cannot prove that the finished combination will improve deep sleep, REM sleep or nighttime waking.
At approximately $3 per serving, it is also much more expensive than testing glycine or L-theanine individually.
That being said, it has proven effective for some members.
It could be a reasonable convenience option for someone who:
Has already addressed the obvious causes of poor sleep.
Prefers one nighttime drink.
Understands that it supports a routine rather than treating insomnia.
Is not already taking another magnesium supplement.
Does not have a milk allergy, as Lactium is derived from milk.
Has checked its suitability with a GP or pharmacist if taking medication or managing a medical condition.
Our preference remains one targeted supplement at a time.
If you begin with ten ingredients and your sleep improves, or you experience a side effect, you cannot confidently identify what caused it.
How to Run a Proper Two-Week Sleep Experiment
Do not change your bedtime, remove caffeine, stop alcohol, buy blackout curtains and begin three supplements on the same night.
If your sleep improves, you will have no idea which change mattered.
Phase One: Change one behaviour
Choose the action that best matches your problem:
Racing mind: Create a 30-minute shutdown routine.
Not sleepy at bedtime: Stabilise your wake-up time.
Repeated waking: Remove alcohol and identify environmental disruptions.
Unable to resettle: Stop checking the time and leave bed briefly when frustrated.
Bedtime hunger: Eat a more adequate dinner or choose one planned snack.
Enough hours but still exhausted: Record the symptoms and speak with your GP.
Track it for two weeks.
Write down:
Bedtime and wake-up time.
Approximate time taken to fall asleep.
Number and length of awakenings.
Final caffeine intake.
Alcohol intake.
Late food or fluids.
Training completed.
How rested you feel the next morning from 1-10.
Phase Two: Trial one supplement if necessary
If your new routine is established and you still want additional support, keep everything else consistent and trial one targeted supplement.
Do not add a second product halfway through.
Stop the trial if you experience side effects, and stop spending money on it if there is no worthwhile benefit.
The goal is not to build a permanent collection of sleep supplements.
The goal is to find out whether one carefully selected option makes a noticeable difference.
When to Get Professional Help
Speak with your GP if:
The problem continues despite consistent changes.
Poor sleep is affecting your work, driving, mood or relationships.
You snore loudly, gasp, choke or have pauses in breathing.
You wake with headaches or severe daytime sleepiness.
Pain, reflux, restless legs, anxiety, low mood or medication may be contributing.
You routinely allow enough time for sleep but remain exhausted.
You feel you cannot sleep without alcohol, medication or supplements.
Persistent insomnia is not a failure of discipline.
It is a health problem that may require proper assessment and treatment.
Ask about CBT-I, which targets the thoughts and behaviours that keep insomnia going and is recommended as the first-line treatment for chronic insomnia.
Where Should You Start Tonight?
Use the statement that sounds most like you:
"My mind will not switch off"
Finish caffeine earlier and complete a 30-minute shutdown routine.
"I am tired but not sleepy"
Set a consistent wake-up time and go to bed when genuinely sleepy.
"I keep waking"
Remove alcohol for two weeks and identify what is waking you.
"I cannot get back to sleep"
Stop checking the time and leave bed briefly if you become frustrated.
"I am hungry"
Improve dinner or choose one planned low-calorie snack.
"I get enough sleep but remain exhausted"
Record the symptoms and arrange a GP appointment.
"I have addressed the basics, and I want to try a supplement"
Begin with one targeted option, not an entire stack.
As we explain in Why We Coach the Way We Do, recovery is part of training.
You cannot outwork poor recovery forever.
You also do not need to improve everything tonight.
Identify the clearest problem.
Make the smallest useful change.
Repeat it long enough to judge it properly, and then decide what needs to happen next.
References and Further Reading
Gardiner, C., Weakley, J., Burke, L. M., et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2023;69:101764.
Gardiner, C., Weakley, J., Burke, L. M., et al. The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Medicine Reviews. 2025.
Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition. 2011;20(2):169–174.
Barforoush, F., et al. The effect of tart cherry on sleep quality and sleep disorders: A systematic review. Food Science & Nutrition. 2025.
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology. 2012;3:61.
Schuster, J., et al. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: A randomized, placebo-controlled trial. Nutrients. 2025;17:2027–2040.
Mah, J., Pitre, T., George, T., & Eiden, E. Oral magnesium supplementation for insomnia in older adults: A systematic review and meta-analysis. BMC Complementary Medicine and Therapies. 2021;21:125.
The inclusion of a product or study in this reference list does not constitute an endorsement. Research on nutritional sleep interventions is still developing, and supplements should not replace assessment or treatment for persistent insomnia, sleep apnoea or another health condition.
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