I don't get any bloat issues and don't recall reading this from others.
Try taking one fewer capsule and see if that helps with the lethargy and the sleep issues. If this works for you, three capsules might be a better option for you. You can also try four again after a few nights of three capsules.
Just curious, but how much do you weigh. A couple of our lighter loggers actually responded better when they lowered the number of capsules they used each night.