The causes are countless, your bed sharing partner steals all the covers - light comes through the curtains - you want to strangle the neighbour's dog for barking all night - you get the picture.
It doesn't have to be this way though. There are plenty of simple steps you can do to vastly improve the quality of your sleep. Take a look at the easy peasy tips listed below :

• Reduce Noise - Eliminate annoying or disturbing noise. Swop ticking clocks for a cheap battery one, repair dripping taps. Snoring partner? Buy an anti-snoring remedy or a set of earplugs (divorce should be the very last resort) Any noise that disturbs you either stop it or block it out.
• Light - Light can be disturbing. If your curtains let street light or daylight through, get thicker ones. You need darkness to produce Melatonin, a hormone that controls your body clock by causing drowsiness and lowering the body temperature. Melatonin is also a very powerful antioxidant and it interacts with the immune system. If need be, buy a cheap eye mask of the kind used in air travel.
• Stimulants - Avoid them near bedtime. Lots of people like to watch TV in bed - DON 'T and do not read anything that requires deep concentration like a textbook. Coffee isn't the only drink that contains the stimulant caffeine, chocolate, some cola and soda drinks do as well. Rich spicy foods are also a no-no right before retiring as are very big meals as your body has to spend the next couple of hours trying to digest all that stuff. If you think a hearty nightcap is good relaxer think again, alcohol is a diuretic. In excess you'll be running to the toilet half the night and maybe add in a thumping hangover. Although warm milk contains melatonin and tryptophan which aid sleep the amounts are minuscule so its effect is more psychological but it is still a pleasant drink. Try also calming herbal teas like chamomile.
• Avoid napping - a quick snooze might be pleasant but it can interrupt your normal sleep cycle so try to stay awake till bedtime and then retire at the same time each night as your body just loves routines and will quickly become accustomed.
• Environment - Is your bed or bedroom actually comfortable? Many people will put up with a bad mattress that gives backache, too low/high a pillow causing neck ache or an old bed that creaks worse that old floorboards. If they do - replace them. If your bedroom is too warm/ hot/cold/stuffy adjust as necessary.
• Worry/Anxiety - Eliminate them We all have problems but spending the night mulling them over won't help you. Talk them through with someone trustworthy. If you've had a fight with your partner try to make up before bedtime and retire on a positive note.
• Tiredness - There is a difference between being tired and exhausted. Follow these tips and you should retire pleasantly tired. Try exercising a few hours prior to bedtime and of course the all time favourite - make love. That's one way to show your love, burn off a few calories and drift happily off.

Many people put up with a rotten night's sleep simply because they can't be bothered, just haven't thought too much about the causes or really don't know what to do about it. Now this little guide proves there's a lot you can do easily if you put your mind to it.