Waking up at 4am and can't go back to sleep! It is ruining the holiday! What to do?

I know the rules for sleep: no lighting; same time each night lights out; no liquids after six pm; (this one doesn’t work); no caffeine after noon. But between 3 and 4am I wake up, stagger to the bathroom, get back in bed then Panic! I tense up, knowing this is all the sleep I’ll get. I had pills but can’t get anymore from any source. What can I do? It depresses me and keeps me home and I need to go out! I hate bedtime now; dread it. If exercise works, then why did Michael Jackson have this problem in spades?