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A preventative measure for waking up in the middle of the night is downtime during the day. Time when you are truly doing nothing. Even if you arent a meditator (which will certainly change once you finish this book, right?) give yourself five minutes to sit and feel. If the self is always doing and thinking or planning, it will have no training to shut off. Sleep will seem foreign to your body and it will rebel against it.
If you still wake up in the middle of the night and find your doing self dramatically planning the rest of your life, tell yourself not now. This can become a mantra. Inhale on not and exhale on now. If your heart is particularly racing, take a deep breath and hold it in for as long as is comfortable (keep in mind that this is not a competition). Exhale long, slow, and deep and hold the breath again as long as you can. If your mind is overactive, it will be hard to get through one of these breaths without interjections of all of the things that you could be doing. Keep trying. Keep at it. Believe that you will be able to get back to sleep.