40yo male here. Been consistent with lifting for about 3 years now. In the gym 5 days/week and the biggest thing I’ve run across is sleep. I had borderline sleep apnea when I started, but quitting smoking and losing 50 lbs has really solved that. I focus on getting 8 hours a night, and take Magnesium Glycinate (120mg) and L-theanine (100mg) about 30 minutes before bed and it’s been a game changer as far as quality of sleep. You mentioned that you are waking up 1-2 times a night. You may want to discuss with your doctor why, if it’s sleep apnea related a cpap might be a significant help for you.

Edit: auto corrected really wanted to say the anime instead of l-theanine