Do you toss and turn at night, wishing for sleep but unable to get a decent night's rest? If so, you are not alone. About half of all Americans occasionally have trouble falling or remaining asleep, according to the National Sleep Foundation. 

Many different factors can disrupt rest. While the source of sleep problems often differs from person to person, there are five steps that can benefit just about anyone hoping to add a few extra Zs to their nightly routine.

Avoid the 'Big Three'

Caffeine, alcohol and nicotine are three substances that can rob anyone of precious shut-eye. Avoiding all three can aid your attempts to sleep.

Some people who are very sensitive to caffeine find that consuming this stimulant disrupts their sleep for the next six to 12 hours. Try to cut back on caffeine, which is found in chocolate and some teas as well as coffee and sodas.

Nicotine is another stimulant that disrupts sleep. Studies have shown that it both delays sleep and keeps you from waking up promptly.

Most people think of alcohol as a sedative, and they are right. However, that same glass of wine or spirits that causes you to feel more relaxed initially may actually interfere with getting a good night's sleep. Alcohol can help you fall asleep more quickly, but it also makes frequent awakening more likely in the last half of your nightly sleep cycle.

Tweak Your Sleep Space

Your sleep environment has a major impact on the quality of rest that you get. Keeping the bedroom cool, dark and quiet can help you sleep more soundly. You can purchase special curtains that will make your room darker. Or, try a mask that covers your eyes. Some people find that running a humidifier (in dry climates) or dehumidifier (in humid climates) is conducive to better sleep.