It's been a long year. You're tired out, stressed out and ready for that vacation. Vacations are a time to relax, sleep in, and forget the everyday trials and tribulations so you can return to work rested, wide-eyed and bushy tailed with those old energy tanks fully replenished. Right?

Maybe not, say the researchers at Penn State University. The truth is that many people return home from a vacation more tired, more stressed and with energy levels severely depleted. The results of a poll based on 1,000 telephone interviews bear this out.

Why? First, before you even leave, there's the stress of making plans, charting routes and making hotel and/or airline reservations. Once you're on your way, you realize a vacation is not just a time to relax, it's a time to play and the days always seems far too short. So why waste a precious minute of it in sleep?

Travel often includes disrupted meal times and a plethora of exotic foods (even if you're only travelling out of State) or, sometimes, when you're in a hurry, greasy fast-food fare. Alcohol consumption may increase, and alcohol, especially if you indulge near bedtime, is not conducive to a good night's sleep. Add to all this jet lag (if you take an air flight that involves crossing numerous time zones) and worry about what's going on at the office or with those teens you left at home.

What can you do to improve your chances of getting the full benefit from your vacation?

• Plan carefully and start planning early - even months in advance.
• Leave home well rested. Don't tire yourself out with last minute preparation.
• Choose the easiest and quickest options - always. avoid long waits and tiring line ups.
• Expect the unexpected and don't let it throw you. Most problems have a simple solution.
• Don't overeat and avoid foods you know upset you no matter how delicious they seem.
• Don't overindulge in alcohol.
• Yes, I know you're on vacation, but do try to get adequate sleep. You'll feel better and enjoy yourself more if you're rested.
• Forget the office! You're on vacation.
• Plan to be home a day or two early so you can get back on schedule before you have to go back to work.

Yes, vacations are fun times, but they should also be restful, relaxing times. Enjoy yourself, but don't overdo and you'll come back smiling and ready to take on the world.