I also wake up at 3am. I go to sleep at 10, up at 7. I no longer fight it. If I'm awake more than 5 minutes, I sit up and read with a yellow, low level light. Not an exciting book (scriptures) but I take notes and read until my eyes feel heavy, then promptly put the book down and go right back to sleep. It's made a world of difference to quit fighting it, no longer stressed about it which often meant 2 or more hours awake. Now it's 30-60 minutes. I also use herbs, magnesium, melatonin.