Have a light snack like warm milk or a few crackers. Don't take problems to bed. If you feel stressed about something, write it down and deal with the problem in the morning. Keep your bed a refuge from stress and worrisome thoughts. A recent Gallup survey found that one out of three Americans have sleep problems and that many of these problems are related to aches and pains.
Local experience indicates a similar situation in South Africa.
Raise the head off the bed or use a pillow to elevate the head by 20 to 25cm. Apply a moist hot pack to the neck and shoulder area for 15 to 20 minutes. Try taking a warm bath or shower before bed. Remember to switch off the blanket before going to sleep otherwise it can lead to poor sleep quality. In arthritic pain, cold compresses may help numb a painful joint.