Wrap an ice pack in a towel and rest your shoulder against it while sitting or lying down. You can also use an ice compression wrap that slings around your shoulder. This can reduce pain and inflammation.  Do not sleep with an ice pack. Remove the ice pack before you go to bed. Ice compression wraps can be purchased at sports stores and pharmacies. Follow the instructions on the box for chilling and applying the wrap. It is better to ice your shoulder within the first 2 days after your minor injury. After that, you can use heat. Heat has many of the same benefits as icing your shoulder, such as relieving pain and reducing inflammation. Don't use heat for at least 48 hours after your injury, or it could make your shoulder stiff. Before you go to bed, put heat on your shoulders for 15-20 minutes. You can:  Wrap a heating pad around your shoulder. Fill a water bottle with hot water. Wrap the bottle in a towel and rest your shoulder against the bottle in a chair. Take a hot shower. Soak a towel in warm water and wrap it around your bare shoulder. Make sure that the water is warm and not scalding hot. The right exercises can reduce pain and improve your sleep. That said, some exercises may worsen your rotator cuff injury. Talk to your doctor or physical therapist to determine the best exercises for you.  Stretches like crossover arm stretches or pendulums may be able to reduce pain and restore flexibility.  Low-impact exercises like walking or swimming can help you stay limber and active. Aim for 30 minutes of exercise in the afternoon so that you feel tired later that evening. Avoid exercises that involve lifting heavy objects, holding yourself up with your arms, or raising your arms above your head. While some exercise can help reduce pain, you do not want to overdo it, especially at night. Instead, give your shoulder a break at night. Avoid heavy exercise, stretches, lifting objects, or activities where you have to lift your arm over your shoulders. If your physical therapist or doctor has advised specific...

TL;DR in Indonesian:
Kompres bahu dengan benda dingin selama 15-20 menit sebelum tidur. Kompres bahu dengan benda hangat jika cedera sudah melebihi 48 jam. Luangkan waktu untuk berlatih aerobika ringan di siang hari. Kurangi bergerak di malam hari untuk mengistirahatkan bahu. Konsumsilah obat bebas pereda nyeri sebelum tidur malam.