Sleep fragmentation is very harmful to the health and need to be looked into.
- stop caffeine products such as coffee,tea,cola,too much chocolate ,nescafe after 6 pm
-try to lower your fluid intake after 6 pm
-try to relax and never think about anything before sleep maybe by taking a warm bath
-try to check the medications you are taking and if any can affect your sleep(an example of this some cold and flu medications has a side effect on some people to have interrupted sleep
-try to sleep in a dark calm room with no noise beside that may interrupt your sleep