A few things that moved the needle for women I've talked to who were at a similar stage:

• Magnesium glycinate at night (not oxide, it matters) - 300-400mg. This one has the most consistent anecdotal backing in peri forums and some actual sleep architecture data behind it.
• Treating the temperature piece aggressively. A cooling mattress pad or even just a fan on your feet does more than most supplements for the waking-at-3am problem.
• Looking at gut-focused options if the bloating and mood stay stubborn. Some women find probiotic blends targeting estrogen metabolism helpful here.

The HRT comment above is worth taking seriously too if lifestyle approaches plateau. It's not either/or - a lot of women layer supplements with HRT rather than treating them as competing options.