To overcome the waking up in the middle of the night syndrome, I swear by melatonin. You may still wake-up at 3 or 4, but in my experience the melatonin helps you drop back off to sleep more or less straight away.
The other advantage is that as melatonin is not a sleeping pill as such, you won't get that 'dozy' feeling when you do wake [hopefully at more or less the correct time!]