A recent article by the American Academy of Family Physicians suggests that lack of deep sleep may have adverse effects on one's health and well-being.  Some tips offered for a good nights sleep are:

1.Set a schedule. Turn in and get up at the same time each morning, even on 
   weekends.

2.Be physically active. Daily physical activity aids with sleep. Try to exercise
   at least three hours before going to bed.

3.Avoid caffeine, nicotine and alcohol.

4.Relax before bed. Relaxing routines such as taking a warm bath or reading
   can make it easier to fall sleep.

5.Sleep until sunlight. If possible, wake up with the sun, or use very bright
   lights in the morning. Sunlight helps the body's internal biological clock
   reset itself each day.

6.Don't lie in bed awake. If you can¹t fall asleep within 30 minutes, get out of
   bed and do something else until you feel tired.

7.Maintain a comfortable temperature in the bedroom.

Source:www.aafp.org