if you couldn't sleep and woke up at 3am

I don't know why anyone on here would want to say take out phone/TV/etc. That's going to make it HARDER for you to go back to sleep.

I get a snack, crackers, fruit etc...

This rarely happens to me, I sense you don't get this much either as you seem busy and a steady fellow

I just lie there and resist the urge to get out of bed (unless I need to pee!)

I have some lines that I repeat over and over, slowly and silently, it's like 'counting sheep' and it really does help

Persistent inability to fall asleep is a big problem, those folks should talk to a doctor, it could be of great help

I usually run a low volume sitcom in the background when I can't get back to sleep. I know the shows, so it helps me to drift off. This month its Friends, which I haven't watched in, 5 plus years.