Well, I think most of the points still stand if you're trying to fall asleep in the middle of the night. Don't just lie in bed awake, don't use screens, etc. If you do feel wide awake in the middle of the night, you don't necessarily have to fight it. Get up for a bit. Maybe grab some food. Listen to some music. Oh, and definitely avoid stressing about the next day by just not thinking about it. For some people, breaking up their sleep schedule is just normal for them. Now you did mention you're tired all the next day, so being up for too long in the middle of the night might not be best.

However, sometimes I've found it helpful to try to 'reset' your sleep patterns. Like, try staying up really late on a night you don't have work/obligations the next day. Once you stay up late, don't sleep in. Get up early, and force yourself to keep moving around and avoid taking any naps. By the time the next night hits, you should be tired enough to sleep through the night. This can help break the old pattern and allow you to establish healthy habits.