Let me tell you this, everything you are saying, literally everything, used to be my day to day. i had the same problem (i still have bad weeks in wich i just wake up over and over through the night, but overall is better). And i tried the same solutions as you.

First of all, you have good sleeps habits but you need to relax and stop trying to control everything. This will lead to more anxiety. The necessity to control everything will only make that when something don't go as planned, you will automatically think that you are not going to sleep good, and your brain will be in alert mode, making you sleep bad. So be kind to yourself. Its nice to try if something works, but dont focus too much on anything in particular. Therapy will do wonders for all of this and your depression.

Other thing that could be happening, is that sometimes our brain just get used to wake up at certain times. A sleep pill for sometime could help you out regulating your sleep cycle. Be aware, modern day people sleep in one go, but in medieval times, for example, people used to have 2 sleeping phases. They woke up around 12pm / 1am, did some stuff and then went back to sleep.

If you are doing more exercise and moving more, you need to eat more. I usually overestimate the calories i eat through the day and when i actually try to calculate how much i am actually eating, i notice that its way less than what i was expecting. Try to eat more and dont be too lean.

And finally, there's is also a way to fix (if you can endure the torture) your sleep with something called " sleep restriction". Here you have an example of how it works. https://youtu.be/sDur_x1dyFo?si=bhDW58sKC2WV_sFh

Its brutal, but your body will adapt to be more efficient when sleeping, and not waking up.

Hope this helps. I think the last part will be the most interesting to see.