What can I do about my sleep?

Every night I usually go to bed with 9 hours before I need to get up. Without fail, I’ll have to wake up at least once to urinate every night. This happens even if I drink nothing, hours before bed. My sleep feels very light. I dream but have this layer of awareness throughout. When it is time to wake up, I am incredibly groggy and my body aches.

Any idea what’s going on?

I use over the counter Benadryl and melatonin.

People say Benadryl isn’t good for a long time but so is not getting sleep. And we only have to wait until sage comes out possibly (if it works well).

But I’m not sure what to do about the piss problem tbh specifically.