For that you have to either eliminate the disturbance, or make sure the same kind of disturbance is happening at the time you go to sleep.
There's a book called "Solving Your Child's Sleep Problems" by Ferber that is good not just in relation to children. It contains a long explanation of how the sleep process works and what causes anyone (child or adult) to be unable to return to sleep after waking.
There's a book called "Solving Your Child's Sleep Problems" by Ferber that is good not just in relation to children. It contains a long explanation of how the sleep process works and what causes anyone (child or adult) to be unable to return to sleep after waking.