Check out your bed. If you wake up achy and sore, it may be time for a new mattress. Block out the light. Hang curtains or draw the blinds tightly. Wear an eye mask.
Light disrupts the normal circadian rhythms and signals the body that it's time to wake up.
Keep out the noise. If necessary, wear earplugs. Set the temperature. Optimal sleep happens in rooms that are cool - neither hot nor cold. Ask your bed partner if you snore.