Whether your summer travels take you to different countries and time zones, or a nearby cottage on the beach, you don’t want your precious days to feel the brunt of sleepless nights.

And jet lag isn’t the only thing that disrupts the snoozing.

"Many people don't realize how much their daily activities can affect their nightly sleep, especially when they're on vacation," says Richard Gelula, executive director of the National Sleep Foundation, a Washington, D.C.-based organization that researches sleep problems.

The foundation provides plenty of tips you can follow to help you and your family get a good night’s sleep while on vacation. For example, Gelula says,  many of us tend to eat more and consume more alcohol when we're on vacation. And then there are those snacks, many loaded with chocolate – and caffeine. In addition to the chocolate, a heavy rich meal close to bedtime, or alcohol, may mean heartburn and a night without sufficient, restful sleep.

Check your meds

Many over-the-counter medications may have side effects that can put a crimp on summer fun. Often taken for allergies or cold symptoms, certain antihistamines contain ingredients that can cause sleeplessness at night and sleepiness during the day.

These drugs include:

•  brompheniramine, the ingredient in Dimetane and Comtrex Maximum Strength Acute Head and Cold;
 
•  diphenhydramine, found in Benadryl Allergy and Contac Day/Night;
 
•  triprolidine, the active ingredient in Actifed and Sudafed Sinus Nighttime;
 
•  pseudoephedrine, a nasal decongestant found in cold remedies and diet aids.

The active ingredients are also found in many products sold under store brands. To avoid problems, read labels on the bottles to see what ingredients the medicines contain. If you think that over-the-counter medications are causing drowsiness, your pharmacist or doctor can assist with finding alternatives, says Dr. Meir Kryger, a foundation director.

If you're taking other prescription drugs, ask your doctor about appropriate use and potential side effects, suggests Kryger, a sleep-disorder expert at St. Boniface Hospital in Winnipeg, Canada.

“Sometimes, simply taking a medication in the morning instead of at night can mean the difference between a good night's sleep or a day you wish you were asleep," he adds.