-is he napping? If so it's time for it to go
-do you have a consistent calm down routine? Warm bath, pjs, stories....
-Is he getting enough fresh air and exercise during the day?
-I think 7:30pm is fine as long as he's not napping and is getting exercise
-it helps my son to sometimes fall asleep looking at a book by flashlight if he's a bit wound up
-are you turning all screens off well in advance of bedtime?
-is he afraid of the dark? we've experimented with different nightlights which seems to have helped us
-can he sleep with you instead of making it an issue at 3:00am?
-what does he say is the issue?
-okay, now I'll admit what I do with my poor sleeper.....he wakes up, I pull out a fold up mattress next to his bed and I go back to sleep. He can be awake or not but I at least I am asleep and he feels comforted by my presence. Some may judge, but this really worked for us and I'm happy to say that ours sleeps on his own, in his own bed 98% of the time now at 4.5yrs. if he goes through a bout of bad sleep...I pull my cot out and after one or two nights now - he's back on track. I think sometimes you just need to give them what they need so they can feel secure moving on instead of making it a battle of wills.