Any engine swap needs to consider what you want out of the truck when it's done. If you have big tires and a lift, and like to take your truck off-road, a torquey engine makes the most sense. A diesel swap or big v8 would do well in this situation, and the diesels can get good fuel economy too.
If you only use your truck on the street, and want it to handle better too, then a heavy diesel might not make as much sense as a light weight, boosted 4 cylinder. You'll have to figure out what you want out of the truck first.
As for things you can do now to improve performance and get better fuel economy with the 3.0, the most important is maintenance. Run some SeaFoam through it, replace the plugs with properly gapped new ones, etc. Make sure the rest of the truck is in good working order too. Make sure your brakes aren't dragging, that everything is properly lubed, tires are properly inflated, and the front end alignment is right. With the age of your truck, you could see significant improvements by doing the throttle cable mod too, and it's pretty much free.
Once that stuff is done, adding an underdrive crank pulley and e-fan will add some pep to the 3.0's step, and both should improve fuel economy as well. Both are fairly budget friendly mods too.
The 2 biggest factors in fuel economy are driver inputs and aerodynamics. Changing your driving style is easy to fix, the other will take some work on your part, but can be done fairly cheaply. Rangers will never be slippery through the air, but improvements can be made depending on what you want to do with the truck.