Why Vacations Can Leave You Exhausted And What to Do About It

You planned the perfect getaway flights booked, itinerary set, bags packed. But instead of feeling refreshed when you return, you’re exhausted. Sound familiar? If so, you’re not alone. Many people experience post-vacation fatigue, and while it may seem counterintuitive, it’s completely normal.

From disrupted routines to travel stress, several factors contribute to feeling drained after a trip. But the good news? With the right strategies, you can recover quickly and even set yourself up for a smoother return next time.

Why Do You Feel Tired After a Vacation?

Vacations are supposed to be restful, yet they often involve logistical challenges, sleep disruptions, and physical exertion. The sudden shift from daily routines to travel mode can take a toll on your body and mind.

"Scientific research shows that changes in routine, sleep disruptions, and travel-related stress can all contribute to post-vacation fatigue," says Dr. Michele Nealon, PsyD, licensed clinical psychologist and president of The Chicago School. A study from the Netherlands even found that while anticipating a vacation boosts happiness, travel itself can sometimes increase stress and worsen symptoms of depression in those with preexisting mental health conditions.

Signs of Post-Vacation Fatigue

Fatigue after travel can show up in several ways, including:

• Low energy levels: You may feel sluggish or unmotivated, even if your trip was meant to be relaxing.

• Difficulty concentrating: Struggling to focus at work or feeling mentally foggy is a common sign of travel fatigue.

• Muscle aches and stiffness: Sleep disruptions and long travel days can lead to physical discomfort, especially in the shoulders and back.

• Mood changes: Feeling down or nostalgic about your trip is normal and can contribute to overall fatigue.

How to Recover from Post-Vacation Fatigue

If you’re feeling exhausted after returning home, try these expert-approved tips to reset and recharge.

1. Give Yourself a Buffer Day 

Instead of jumping straight back into work, return a day or two before your responsibilities resume. This allows time to unpack, catch up on sleep, and mentally transition back to your routine.

2. Stay Hydrated and Eat Well 

Travel often leads to dehydration and irregular eating habits. Replenish your body with plenty of water, nutritious meals, and fresh produce to regain energy.

3. Ease Back Into Your Routine 

Don’t feel pressured to do everything at once. Allow yourself time to adjust whether that means postponing laundry for a day or ordering takeout instead of cooking.

4. Plan Your Next Getaway 

Looking forward to a future trip can help combat post-vacation blues. Reflecting on happy travel memories and making new plans gives you something exciting to anticipate.

5. Create a Travel Keepsake 

Put together a photo album or journal about your trip. This can help you appreciate the experience without dwelling on any travel stressors.

How Long Does Post-Vacation Fatigue Last?

For most people, post-vacation fatigue lasts a few days to a week, depending on factors like trip length, time zone changes, and overall travel stress. If exhaustion or low mood persists for more than two weeks, consider checking in with a healthcare professional.

While post-vacation fatigue is frustrating, it’s temporary. The key is to allow yourself time to transition back into your daily routine while reflecting on the positive moments of your trip. As Dr. Nealon emphasizes, "Maintaining a balanced lifestyle with regular breaks and self-care can significantly boost overall well-being."

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