(ARA) - The comfort of your own bed is a precious thing. After a few days of travelling, most of us start missing our favorite pillow, sheets, mattress and even alarm clocks. Familiarity helps make it easier to relax. Even if you travel often and are used to staying in hotels and adjusting to new settings, you're still likely to suffer from sleep deprivation.

A 2005 British Airways and Research International survey concluded that business travellers aren't getting enough sleep. Out of 1,000 business travellers surveyed, 25 per cent admitted to falling asleep in a meeting, and 70 per cent said they felt less productive after travel.

Below are five common reasons travellers suffer from sleepless nights, followed by advice from Dr. Chris Drake, a bio-scientific investigator at the Henry Ford Sleep Research Center in Detroit.

• Work/Deadline Stress. Work deadlines must still be met even when travelling. So many Americans tend to do extra work in their hotel rooms after-hours, which can damage natural sleep patterns.

Suggestion: Business travellers need to set strict boundaries. It's healthier and more productive to take mental and physical breaks. Schedule a massage, enjoy the whirlpool or take a walk. Relaxing before bed is important for good sleep quality. The body and mind often have a difficult time quickly switching modes. Relaxing helps stabilize sleep patterns and keep important biological rhythms on track.

• Stiffness and Drowsiness from Long Drives. Our bodies get out of sorts from long car rides, which can leave us feeling stiff, sore and groggy. Falling asleep while riding as a passenger in a car can also cause travellers to have trouble sleeping at night.

Suggestion: Travellers who put lots of miles on their odometers should take regular breaks to get fresh air and stretch their legs. The worst thing to do is to sleep for long periods on a car ride. This can take away from the body's ability to have quality sleep at night. And remember, never drive while sleepy. Start a business trip well rested, so you've banked extra hours of sleep. Also, do simple neck rolls, arm stretches and abdominal flexes while riding in the car, and be aware of good posture. Once settled in the hotel, hit the workout room or consider seated Pilates to reenergize and stay healthy.

• Unfamiliar Sleep Environment, Room Temperature and Lighting. Staying in a hotel is never the same as sleeping at home. A tiny sound in a strange setting can keep you wide awake. Room temperature and lighting can also make a big impact on sleep quality.

Suggestion: To make hotel rooms more like home, travellers should bring their own pillow, sheets, blanket and photos of loved ones to create more comfortable sleep zones. Most hotels have thermostats in every room, and customers shouldn't be afraid to ask for help with setting the temperature. To ensure good shut-eye, light-sensitive travellers should invest in a high-quality eye mask.

• Noise Distractions. You never know who your neighbours will be when you stay at a hotel, so upon check-in ask about your room location and if any youth groups or honeymooners are staying nearby. After driving and working hard all day, you don't want to be awakened in the middle of the night by noisy neighbors or an ice machine.

Suggestion: Professionals who regularly travel for work should book their stays at hotels known for providing a quiet and peaceful experience. One chain is AmericInn, which uses a trademarked AmericInn SoundGuard construction process to create quiet room environments. Other ideas to reduce noise distractions are white noise machines or a soothing CD.

• Loneliness. Numerous hours in the car or plane, client meetings and working in a secluded hotel room makes many travellers miss family and friends. Being alone in bed without a spouse or significant other can also make someone toss and turn all night.

Suggestion: Before going to bed when on the road for work, call a spouse, family member or best friend. In addition, a technique known as progressive muscle relaxation is a treatment for chronic insomnia, but anyone can learn this technique, and it can be helpful when falling asleep, especially when lonely.