It might be worth trying something else last thing at night rather than watching TV, as that could be a bit of a stimulant for the brain. Reading, puzzles, yoga, some simple mindfulness meditation, writing… Lower the lighting as well, as this will help send the message to your brain that it’s time to start winding down for the night.
If you do wake up, getting up is always better rather than tossing & turning. I also turn the clock roiund so I don’t know what the time is - knowing that it’s 4 in the morning just sets my brain off & makes it less likely I’ll sleep so I’m much better off being blissfully unaware. I’ve heard about a book by someone called Colin Espie (if you search his name on Amazon you’ll find it), who specialises in sleeping problems. My wife got it from the library and said it had some useful tips, and another friend found it very helpful.
Other obvious tips are to not drink caffeine after 5 or 6, adn don’t eat late either.
Hope you get some good kip soon.