You're in your 50's? I'm 70 and have the same problems, so don't expect relief any time soon. I take melitonin, so I fall right to sleep and stay there until the first trip to the bathroom. Try "Coop" pillows. You can stuff them yourself, so they stay perfect, even over time. As far as temperature goes, plan on getting that exercise for the rest of your life. It's our exercise program. You described it all beautifully.