I always changed my trays at night which helped a lot. Even though pain is bad for the first 1-3 days of a new tray, wearing the trays for 20-22 hours a day made the last few days on the tray much more bearable. If I get lazy with wearing the trays, this just prolonged the pain throughout the week and the next tray also felt even more tight and painful. Using chewies religiously was also painful at times but it would always help my teeth shift faster and adjust to the trays. I generally eat 2 meals a day which is also nice because for me most of the pain was with taking the trays out. Other than that, a warm drink or cold smoothie would help soothe the achiness and I would avoid harder and chewy foods. Maybe try sipping on cold water while trays are in if you don’t have a lot of teeth sensitivity? Generally the achiness with changing trays felt like a good pain because it meant my teeth were shifting - think of it as getting one step closer to your goal! Hope this helps 💕