Hi Bernie, I try and drink most or all of my day’s liquids before 8 – 8.30pm.This has helped a lot, although I still get up twice most nights. Don’t put the lights on – I use a dull torch or an electric night light – either plug the night light in somewhere on the way to the bathroom, or plug it in near the bed, so you can put it on as you get out of bed. Less light means I can stay half asleep, and therefore find it easier to get back to sleep again. Apparently it is to do with your melatonin levels – more light affects them and tells your body/brain it is time to wake up. I’m not sure how scientifically accurate that is, but it works for me!
Not sure how long you have been on the BSD, but I found that after the first 4 or 5 days, I have been sleeping much more deeply anyway.