I try not to drink anything an hour before bed. Unless you have a full bladder wanting to pee can be anxiety related, I find if I relax the urge can go away. When you sleep the urge to pee is suppressed - unless your bladder is full. Some of it can be blamed on age if you are over 40 and male as the prostate gets bigger and can press on the bladder. In women the uterus can drop slightly too giving the same effect - getting old is great lol.

As for help with sleep I wish I knew the answer to that one! Limiting brain activity in the evening and not associating bed with negative thoughts is the only thing I can think of. I find I can go 5 days with enough sleep then 2 or 3 days sleeping badly, I haven't found a reason why.