In today's fast-paced business environment, the expression, "if you snooze, you lose" is often valid. But if you take the expression literally and forfeit the
sleep you need, you risk losing even more. Sleep deprivation causes increased colds, irritability, lack of concentration, poor judgment, and more fatigue-related errors including car accidents. If you're having a difficult time getting enough sleep, keep these tips in mind:

According to a recent article in the Baltimore Sun, former President Clinton was quoted as having said, "Every important mistake I've made in my life, I've made because I was tired."

Avoid caffeine after noon. The stimulating effect lingers many hours later.

Quit tobacco. Nicotine is also a stimulant.

Skip the night cap. Alcohol produces an initial sleepy effect, but increases the number of times you awaken.

Cut back on the fluids - so you don't awaken in the middle of the night.

Calm down with carbs. Carbohydrates release serotonin, a brain neurotransmitter that makes you feel relaxed. So end the day with a high carbohydrate meal of potatoes, pasta, cereal, rice, bread, vegetables, and/or fruits.

Check your medicine box. Many medications have a stimulating effect,
including decongestants and antidepressants.

Exercise….just not right before bedtime. People who regularly exercise get to sleep faster and sleep deeper. But strenuous

exercise right before bedtime may make you feel more alert.

Keep the room dark and quiet. Turning on the bathroom light in the middle of the night can reset your body clock and make it difficult to get back to sleep. Instead, pack an inexpensive nightlight. The room fan can be used to drown out the noise. Many newer hotel rooms don't have an adjustable fan, so think about bringing a small sound-soother that plays relaxing nature sounds. Pack a clothes pin or binder clip to keep the blinds completely closed.

Establish a nightly routine. Get into your pajamas, brush your teeth, turn the lights down, and put away the heavy work stuff. Then read a relaxing book or take a warm bath.

Beds are for sleeping. If you can fall asleep easily on the chair, then find it difficult to fall asleep in bed, you may be associating the bed witheverything but sleep. Use the bed for sleep only; watch TV, read, or work at the desk.

Warm feet, cold room. Adjust the temperature to 65 degrees and put socks on those cold toes.

Don't look at the clock. Set your alarm, and then turn the face away from your vision.

Have sweet thoughts. When you worry: "I'll never get to sleep," you'll cause the release of stimulating adrenaline.

Put your worries down on paper. Keep a notebook on the nightstand to write down all your "worries." When you wake up worrying, calm yourself down by repeating: "It's OK, I've written it down."