The middle of the night gets me every time!!! I feel sorry for myself because I wake up every 2 hours at night so I feel I deserve a consolation prize. No good advice. A big glass of water is a good idea, or bubble water like you said.
I discovered that a tablespoon of apple cider vinegar in 8 oz. of water is strangely filling. I don’t think it interrupts fasting, either. It took me a little while to get used to the taste, but now I don’t mind it.
During the day, I usually drink twice that amount at a time, but that’s probably too much for night time.
If you’re worried about your teeth enamel, drink through a straw and brush your teeth immediately afterwards.
Distraction. And the knowledge that food/a sugar crash isn’t necessary, or a good idea to get back to sleep.
I use Headspace “sleepcasts”—basically a series of boring stories that change a bit every night set against white noise. I’m nearly always gone before the “episode” ends.
Your solve might be different, but— whatever distracts you and lulls you back to sleep. 👌