If you controlled your liquids at night, couldn't you make it nearly physically impossible to have to urinate frequently? Theoretically, it seems like you could resolve or at least significantly improve it like this.
I've also had a struggle with riding public transit for long, long stretches. Because you often do not have any opportunity to use a restroom on those journeys, sometimes for 2-3 hours. So it's a delicate balance of surviving 120℉ desert weather vs. "gotta go now!!!"
Furthermore, you should be aware that there are three classic symptoms of diabetes: polyphagia, polyuria, and polydipsia. That third one means "excessive thirst"! https://en.wikipedia.org/wiki/Diabetes#Signs_and_symptoms
So the diagnosis did explain something I'd struggled with for several years already: my nose, eyes, and throat were often drying out, not from a lack of hydration, but from the climate and simply chronic dryness. And I linked this to the polydipsia phenomenon. And again, I am thankful that I never got hooked on psychoactive drugs, because they all exacerbate these symptoms.
I have begun using Ricola throat balm lozenges to alleviate the dry-mouth symptom, because this often occurs even when I'm well-hydrated, and since I also suffered from hyponatremia, I do not want to guzzle excessive amounts of water!
So yeah, it's a delicate balancing act, whether I'm on a local city bus or trying to sleep in my own bed; how much am I gonna drink and how often am I gonna be interrupted?
There are all kinds of solutions that work. High Protein, Mediterranean, Atkins, or even High Carb (the "good" kind). The breakdown usually happens in the "cocktail" of foods. Our bodies are not hybrid engines; we can not switch fuels mid-stream and expect optimal health. You have to pick a poison, let's say, a protein-based diet—and stick to it. Then exercise and intermittent fasting (IF) are force multipliers. I did strict IF for a year, but I have fallen off the wagon lately, only manage 3-4 days of IF a week. The difference in how I feel is stark.
What worked for me was something called "Lalit Kapoor" diet — basically a WFPB/vegan approach with heavy green juicing and fasting. My failure was primarily due to social friction. My family eats very differently. Making a special effort for every single meal eventually made me start taking the easy way. I still follow it but I wish I could be 100% rather than 80% and which is where all diets fail.
Your comment about "not enough REM" sleep shows how little people truly understand about sleep. It's not REM (or even the amount of REM) that is the issue. REM is dreaming sleep and emotional processing. N3 and to a lesser extent N2, often referred to as deep sleep is the stage where the restorative activity and hormonal balance occurs.
Having C-PTSD incipient since my childhood, I've really never, ever known what it's like to have a good night's restful sleep, or a regular schedule of days awake and nights asleep. It's been completely elusive to me. Obviously it is one of the most important things I could do, but how?
I was experiencing similar symptoms in college, and self cured myself through: - diet shift and adjustment, keto and then carnivore specifically - shifting breathing to the nose: the sympathetic nervous system is activated through mouth-breathing, that leads to stress and anxiety all around bogging up everything from the digestive system, lymphatic system and more - happy to share more, my sleep schedule works best by following the sun and guarding myself from artificial lights exposure after
happy to share more as stated.