Attention non-sleepers. I have a friend, yes really in the real world I do have a friend!

who has a rubbish sleep pattern. It's very similar to mine, early to bed 9.30/10.00 and asleep in moments and then wakes between 1.00 and 3.00, his mind starts working and he can't get back to sleep. He does take his numbers, nutrition etc seriously though some of it is a bit hare-brained in my view. Anyway his current recommendation ois a tablespoon of maple syrup before bed.
The theory is the start of hunger stimulates the body to wake up as it wants food. Maple syrup is a very good source of slow release energy which fuels the body through the night. I've bought some maple syrup. At the worst I can put it in my flapjacks or on my porridge.