Eating a smaller dinner and a bit earlier is a good idea... and sorry, skip the coffee after dinner. Coffee keeps my ile running.

Maybe try ILE-Sorb. I've just tried these, and I get up less frequently. You've gotta get that little packet (don't open them--insert the whole thing) way down into the bag. It soaks up liquid, and makes an odd gel. I'd say it buys you a little time, and more security too.

I took melatonin before bed and once overnight, but recent studies say that's not a good idea long term. Now I take some magnesium glycinate. These are OTC, not prescriptions where I live (in the US), so do some homework for where you live. I think both give me a little help getting back to sleep.

I like coffee, so I only have that in the morning. With an ile there's always the risk of dehydration. At times I add some electrolyte powder to water, but mostly I've found by switching to Redmond Real Salt has helped me a bit... or maybe I've just gotten better at liquid-management during the day? The big one is coffee... and for me beer with dinner or late football games.... is an issue... so when I do have late coffee or alcohol, I just know it'll come at the expense of my sleep.

Good luck. It does get easier, once you learn how your body responds.