& restrict federation listener; frontend_proxy / user_dir don't need it

.. alphabetically and put those not documented as multi-instance
capable on ports ending on zero.

Is the PID magic gonna work? or will it need an ExecStartPost hack..

- cherry-pick "Ensure worker config exists in systemd service (#7528)"
  from synapse d74cdc1a42e8b487d74c214b1d0ca575429d546a:
  "check that the worker config file exists instead of silently failing."

Fixes #586 (Github Issue)

Fixes #579 (Github Issue).

Fixes #539 (Github Issue).

Fixes #523 (Github Issue).

There's no change in the source code. Just a release bump for packaing
reasons. It doesn't matter much for us here, but let's be on the latest
tag anyway.

Depending on the distro, common commands like sleep and chown may either
be located in /bin or /usr/bin.

Systemd added path lookup to ExecStart in v239, allowing only the
command name to be put in unit files and not the full path as
historically required. At least Ubuntu 18.04 LTS is however still on
v237 so we should maintain portability for a while longer.

No migration steps should be required.

This should be a no-op, no migration necessary.

· needs documentation; no checks yet for port clashes or typos in worker name
· according to https://github.com/matrix-org/synapse/wiki/Workers-setup-with-nginx#results
  about 90% of requests go to the synchrotron endpoint
· thus, the synchrotron worker is especially suited to be load-balanced
· most of the other workers are documented to support only a single instance
· https://github.com/matrix-org/synapse/blob/master/docs/workers.md

This config change follows:

  https://github.com/turt2live/matrix-dimension/blob/master/docs/unfederated.md

Well, actually 8cd9cde won't work, unless we put the
`|to_nice_yaml` thing on a new line.

We can, but that takes more lines and makes things look uglier.
Using `|to_json` seems good enough.

The whole file is parsed as YAML later on and merged with the
`_extension` variable before being dumped as YAML again in the end.