blessing - When I wake up before Alot Hshachar and won't go back to sleep, what can/can't I do?

If I wake up early in the morning, like any time from 2am to 6am, before Alot Hashachar, and I'm pretty sure I'll start my day and not go back to sleep, at least not before a possible afternoon nap, what can I do in terms of hand washing, birchat hashachar, birchat haTorah, learning Torah, drinking something, doing exercise, and eating a snack or a meal? I'm never sure what to do, and I end up neither eating, drinking, nor learning Torah until after the time to say brachot, or even until after netz. I'd prefer to use these quiet, early hours to learn Torah or work on my religious studies and religious research than to read secular material or watch videos or clean the house, if I can, so I'd really like to know what is permissible. Thank you so much for this site and for your help.