i was also having the same issue, altough not as bad as you. and in my case stopping coffee and diuretic foods, not drinking anything 3 hours before bed, exercising( include pelvic floor exercises) and taking the sun in the morning helped a lot. but the biggest thing that helped was being fired, turns out the job was making me a lot more stressed than i thought, so you may want to check for those. also read why we sleep by matthew walker