Here is a quick list of things that can rob you of a good nights sleep:

• Pets in the bedroom.
• Alcohol within 6 hours of bedtime. This affects both dreams and the deepest part of sleep.
• Obstructive sleep apnea (Loud snoring accompanied by gaps in breathing.)
• Nicotine near bedtime.
• Strenuous exercise within 6 hours of bedtime.
• Caffeine within 6 hours of bedtime. Surprise: Tea may contain two thirds the caffeine that coffee does. Choose a caffeine free tea.
• Large changes in temperature in bedroom.
• Too much light entering the bedroom at the wrong time.
• Ignoring drowsiness, and not stopping to sleep or take a nap.
• Doing mentally stimulating things in bed, like office work.
• Having a sleeping partner with untreated sleep apnea. Cure their sleep apnea with the help of a doctor, and the sleep of two people is improved!
• Rapid and frequent changes to sleep schedules. Irregular schedules are very difficult for the body to adjust to.
• Using a bright light in the middle of the night. This can affect your biological clock. If you need to go to the bathroom in the middle of the night, use a dim light.
• Naps very late in the day. Try to time the nap to be no later than the middle of the previous nights sleeping time, and try to make due with a nap of 15 minutes. If neccessary sleep up to one and a half hours to get a complete sleep cycle, but no longer.