To get better sleep and help lessen pain, there are several situations to avoid.  As we get older, the “urge” in the middle of the night to hit the bathroom can be lessened if you stop drinking all liquids 4 to 5 hours before going to bed, especially those with caffeine.  Liquids fill up the bladder which is slightly uncomfortable and fortunately wakes you up.  Caffeine constricts the small blood vessels going into your muscles.  This tightening up of the blood supply means that your muscles do not get rejuvenated the way they should and you hurt more.