You need to be slowing your evening down hours before you try to go to sleep. You may benefit from having something to eat before you go to sleep. Your brain needs good food energy to sleep. If you blood sugar drops, it can disrupt your sleep. Most meals last about 5 hours then the body starts pulling energy from stores in the liver. If this stored up energy does not work well, your energy can drop and cause you to wake up.

This does not work for everybody but for some it makes a big difference.

You should also consider how to be as comfortable as possible. Your mattress, sheets, pillow, pajamas, temperature, etc can all help you sleep through minor disruptions. The PCS brain can easily be disrupted by minor sensations. Reducing these sensations can be helpful.

My best to you.