suspension woes

2005 X5 with 122000 kms, and when I stop a little hard, experience a bit of rocking motion. Seems like the struts/shocks are worn? Or is there another issue. I do not have air suspension.
Also, even though I know the ride is rough in this vehicle, it seems like every bump in the road is transferred into a real bump inside and then an echo buck back from the rear.
Probably need to replace shocks but need input on what people have done to replace OEM with something a bit smoother!
CJ