As you probably already know or experienced, everything from sickness to a grouchy kid can turn your vacation into a made-for-TV Stephen King horror tale. But don't forget one thing that get send your vacation down the tubes: sleep problems. 

Here are some tips from the National Sleep Foundation to help you catch enough Z's while you're away from home: 

To minimizing jet lag

•  Anticipate time zone changes in advance. If you’re traveling east, get up and go to bed earlier beginning a few days prior to your trip, and a few hours later if you’re heading west.

•  Arrange for a late afternoon or early evening arrival will give your body time to adjust to the time change.

•  Live by local time. Try to remain awake until at least 10 p.m. local time to help you get a full night's sleep.

•  Enjoy the sunlight, especially in the morning, to help regulate your biological clock. Daylight helps regulate the biological clock by keeping you awake; conversely, darkness can induce sleep and worsen jet lag.

When traveling by car:

•  Get a good night's sleep the night before, especially if you have a long trip.

•  Avoid driving too early in the morning or late at night, when you are normally asleep.

•  Schedule regular stops every 100 miles or two hours.

•  Have a place to sleep, if your trip requires an overnight stop.

•  Travel with a companion to help watch for signs of fatigue.

General Travel Tips:

•  Take naps. Short naps from 15 to 45 minutes can refresh you, acclimate you to a new time zone and help stay alert on long drives. However, avoid naps close to bedtime. On the road, be sure to pull off in a safe, well-lighted area away from traffic.

•  Caffeine care. A caffeinated beverage or energy drink can promote short-term alertness and may be good for long drives, but avoid alcohol and caffeinated foods and beverages three to four hours before bedtime.

•   Check out your home away from home thoroughly. If you're checking into a hotel or motel, check out the room before you check in. Make sure it is quiet, away from noisy areas, such as the elevator or ice machine. Try to avoid facing a busy road or highway. Make sure the mattress is comfortable. If you have allergies, ask for pillows without feathers.

•   Keep your bedtime routine. Going to sleep and awakening at your regular times helps avoid sleep disruptions. Relaxing in a warm bath or hot tub can help promote sleep.

•   Bring familiar items with you such as a pillow, alarm clock and other bedroom items. Earplugs and eye masks can help keep out noise and unwanted light.

•   Don't sunburn. Sunburn is a major cause of sleep disruption for adults and children.

Traveling with Children

Traveling with children presents its own special challenges regarding sleep. Try these tips:

•   Keep your kids’ usual napping and bedtime routine;

•   Bring along comfort toys and belongings, such as a favorite blanket or pillow to help with them sleep away from home.

When travel involves another time zone for more than a few days, these tips can help your child – and you – adjust:

•   Expose your children to bright light in the morning rather than the afternoon to  help shift their internal biological clocks and adjust to new schedules.
 
•   Try to shift all sleep times – nap and bed time – and keep them at the new time while you're away.

•   Be patient. It may take up to a week for your children to adjust their sleep habits.