Earplugs. Something to stick over the stupid buttons to block out the light.
Using the other bunk helps sometimes if the mattress is squished. I end up with cramp in my shoulders a lot because of the way I sink into the "groove" in a worn out mattress.
You're also sleeping with your feet raised by 2 degrees which can exacerbate heartburn etc. Ultimately there's not much you can do, really, especially if the cabin crew are slamming latches and trolleys around underneath.