Not sleeping well, any ideas?

[importantupdate]

Middle aged, always need a wee in the night but recently I’ve just not been getting back to sleep, so I’m wide awake from about 3-4am 😭

Already on HRT including the vaginal oestrogen which hasn’t made much difference (been on hrt for years but introduced the vaginal oestrogen about a month ago)

Have had achy hips for years which doesn’t help (have had a new mattress which made no difference either!)

I find the only time I sleep well is when I pop two ibuprofen before bed which suggests to me it’s the hips waking me which leads me to noticing I need a wee. All of which I could deal with if I could just get back into bed and straight back to sleep 🙁 I’m knackered.

For me, stress/anxiety has me awake at 3am.
I take two magnesium glycinate every night which I think helps. I go to bed at the same time every night and read a paper book, I think the regularity helps my body know when to sleep. I don’t drink caffeine after 12md, and I don’t eat dairy after my evening meal as I’ve found that affects my sleep.
When I wake in the night my mind is whirling with lists of things to do, re-running conversations/situations, stressing over things I can’t control, and lyrics from songs going round and round. It’s exhausting. So to take control of my mind I go through the alphabet saying female names, so Annabelle Barbara Chloe Doreen etc. if I get to the end and my mind is still going, I start again with different names.
For the hips have you tried sleeping with a pillow between your knees, to support the hips?

Echo the suggestion to try magnesium, I take the nutrition geeks one and have been sleeping way better since taking them

Definitely magnesium. What exercise are you doing? Swimming / sauna makes a big improvement to my sleep. Yoga would help your hip pain. Try a pillow between your knees