Hi Greenfields
My first observation about what you've said is that you go to bed very early especially for the summer - don't know where you live but it's probably not even dark then. In your position, I would train myself to go to bed at least an hour later if possible.
You do have plenty of exercise in the day I seem to remember - this should help with sleep but as you say not just before bed - this isn't recommended. If you have done a lot physically as well as having plenty of fresh air this helps with sleep. If you haven't had a physically active day then you probably don't need the sleep.
There are a whole list of things you should and shouldn't do before bed to help ensure a good night's sleep or at least to get to sleep initially. Lots of websites - I suggest you google. Here's one I picked at random when I googled "how to drop off to sleep"
http://www.stevepavlina.com/blog/2013/07/how-to-fall-asleep-in-less-than-30-seconds/ . This one looks even better ( googled "top tips for getting to sleep":
http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm. Apologies if you've done all this and sucking eggs comes to mind!
There's all the stuff about not eating too close to bedtime, cutting caffeine from about 3 pm, not exercising closer than (not sure how long) before bed. No screens (TV, computer) in the time leading up to bed, sit in darkened room etc etc - there are lots more of these. I always read in bed for about half an hour until I practically drop off over the book.
I would find it difficult to get back to sleep if i woke at 4.30 too - I tend to sleep for very short bursts after about 4 am especially in the summer, until my morning tea appears around 7.15! Earplugs might help re the birds at this time of year.
If it's still dark when you get up to pee try keeping your eyes shut if you can (I usually feel my way round the bed and gingerly open one eye as if I open them fully I can't get back to sleep either.
I have much more disturbed sleep when I'm on the Utrogestan part of my cycle even though I use it vaginally, and it's supposed to be a sedative - it makes me dream vividly (which is less relaxing) as well as get up to pee! When I wake in the morning it makes me feel more tired than usual. If you are taking it days 1-25 then this could be contributing to your sleep disturbance if you are sensitive.
Don't worry about the Estradot - it's what I've always used pretty much - and they're brill. You really shouldn't notice the slight change as both are designed to deliver 50 mcg estradiol per day.
Good luck!
Hurdity x