Sounds like many of us have similar sleep habits. I've attempted a few natural solutions with no success, my family has gone to sleep therapists with little success.
I believe it is an age thing and that's why many older people are grumpy.
I just finished a week off from work and slept a little longer. For an unknown reason I had fewer bathroom trips. Same coffee habits and diet.
Today is my first day back at work and I slept ok, but was awake earlier for no good reason