Two recent articles about sleep say two primary disrupters under your control are caffeine and alcohol. No caffeine after noon since it still has a half life after the kick has worn off. Also alcohol in the evening is known to keep one from getting into REM sleep and has a rebound effect in the brain. after the depressant effect wears off in 3 to 4 hours, the brain rebounds (awakens) to such an extent that it can keep you awake for hours, I know that it happens to me after one beer or glass of wine after dinner. If at a party and several glasses of wine I tend to sleep longer, but not necessarily feel better than a alcohol free night. Alcohol the night before also interferes with athletic performance. Don’t know if you do either, but FYI to all.