As a depressant that slows brain activity, alcohol may initially make you tired, but you will end up having fragmented sleep. In addition, being tired intensifies the effects of alcohol. Alcohol also aggravates snoring and sleep apnea . Don't nap for more than 30 minutes or after 3 p.m. Avoiding naps all together will ensure that you are tired at night.
Longer naps disrupt the body's ability to stay asleep.
Maintain a dark, quiet, and cool room to sleep in. Use sleeping aids conservatively, and avoid using them for more than one or two nights per month.