Hi Elizabeth69!
I take HRT and I've found it helpful for sleep, but daily exercise has had the greatest impact. I start and end my day with movement. Non-strenuous exercise in the evening improves the quality of my sleep. If I skip my evening exercise, I find that I sleep less deeply. Exercise reduces the level of stress hormones, adrenaline and cortisol, and stimulates the production of endorphins. It's a nice way to relax and unwind at the end of the day.
It's a widely held belief that sleep quality can be improved by avoiding exercise in the evening, but a study in 2018 found that evening exercise helped people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise, such as interval training, less than one hour before bedtime took longer to fall asleep and had poorer sleep quality. Another study in 2020 found that moderate-intensity exercise in the evening does not impair sleep. So it's okay to exercise in the evening, if you didn't get a chance during the day.
I also take melatonin when I need to adjust my sleep schedule. Melatonin has a positive effect on bone density and strength, perhaps through synchronization of bone turnover. Melatonin levels decrease with age and this decrease may play a role in the development of postmenopausal osteoporosis. A study on peri-menopausal women taking 3 mg melatonin nightly for 6 months showed improvement in markers of bone turnover (decreased bone resorption, increased bone formation) resembling the bone turnover of pre-menopausal women.
Hope you find something that works for you. Let us know.