Have you ever found yourself feeling unexpectedly exhausted during your holidays? You are certainly not alone.
Platforms like Reddit are filled with queries like, “How do you deal with tiredness when travelling?” and people seeking tips on how to keep their energy up while on vacation. Even the New York Post published an article in 2022 exploring the reasons why many of us feel so tired when we go on holiday.
It seems that holiday fatigue is a common experience, affecting many who simply want to enjoy their time off without constantly feeling the need for a nap. While holidays might seem like the perfect time to catch up on sleep, spending your entire vacation snoozing isn’t exactly appealing, is it?
So, what can you do to combat this holiday fatigue and ensure you stay energised throughout your trip?
Why Are You So Tired When You Go on Holiday?
But first, why is it that we often feel more tired on holiday than when we are at home tackling our usual routines? It seems counterintuitive, but there are several reasons why you might find yourself battling fatigue while trying to relax and recharge.
Here are some possible culprits:
- Pre-holiday burnout: The stress of wrapping things up at work before a vacation can lead to exhaustion that spills over into your time off.
- Catching up on sleep: Many of us are chronically sleep-deprived, and the sudden freedom to sleep in on holiday can make us realise just how much rest we’ve been missing. This can lead to increased sleepiness as your body tries to catch up.
- Unfamiliar sleep environment: Your brain may be on higher alert in an unfamiliar sleep environment, making it more difficult to fully relax and fall into a deep sleep
- Packed itinerary: Trying to cram too many activities into your holiday can be exhausting, leaving you feeling drained rather than refreshed.
Figured out the main cause of your holiday fatigue? Whether it is pre-holiday stress, lack of sleep, or an overly ambitious itinerary, consider these tips to boost your energy levels and enjoy your vacation to the fullest:
1. Prioritise Adequate Sleep
Adequate rest is essential for sustained energy levels, especially during the holidays. So, prioritise getting 7-8 hours of restful sleep and aim for a regular sleep routine, even if your holiday plans disrupt your usual routine. This means going to bed and waking up around the same time each day, even if you are travelling across time zones.
To foster a conducive sleep environment, ensure your bedroom is dimly lit, free from noise disruptions, and comfortably cool. And if you are struggling to adjust to a new environment, consider using earplugs or an eye mask to minimise disruptions and promote restful sleep.
2. Incorporate Physical Activity into Your Routine
While it may seem counterintuitive to expend energy when you are already feeling tired, physical activity can actually increase your stamina and boost your mood. Don’t let your holiday be an excuse to become sedentary. Instead, embrace opportunities to move your body and explore your surroundings.
If your holiday plans don’t already involve outdoor activities, make time for walks, hikes, or bike rides. Even a simple stroll through a new city or a swim in the hotel pool can provide a refreshing energy boost and help you feel more revitalised.
3. Opt for Nutritious and Energising Meals
Maintaining healthy energy levels is often linked to a diet that provides the body with the necessary vitamins and minerals, particularly iron and B12, for optimal function. Therefore, while on holiday, ensure you are getting enough of these vital nutrients through whole foods like fruits, vegetables, and lean protein. If not, continue taking your regular multivitamin and consider assessing your levels upon your return.
4. Maintain Proper Hydration
Maintaining proper hydration is also vital for overall well-being and can significantly influence your energy levels. For instance, when you are dehydrated, you may experience fatigue, headaches, and diminished cognitive function. To avoid these issues, make a conscious effort to drink water throughout the day, particularly when travelling or engaging in physical activity.
5. Moderate Your Caffeine Intake
While caffeine can make you feel more alert, excessive consumption can backfire by disrupting your sleep and leading to energy crashes. This is because caffeine acts as a stimulant, keeping your body in a wakeful state. Plus, it can stay in your system for up to 5-6 hours, potentially interfering with your ability to wind down and get restful sleep.
If you are enjoying a caffeinated beverage, try to do so earlier in the day to avoid interfering with your sleep. Also, consider balancing your caffeine intake with plenty of water and healthy snacks to maintain stable energy levels.
6. Evaluate the Use of Energy Drinks and Supplements
With countless options flooding the market, the world of energy drinks can be overwhelming. While these beverages often promise increased energy, improved mental and physical performance, and even added vitamins and minerals, it is crucial to approach them with a discerning eye.
Energy drinks typically contain a cocktail of ingredients, including caffeine, added sugars, and other legal stimulants like guarana, taurine, and L-carnitine. While these components might offer a temporary boost, they can also have potential drawbacks, particularly for children and adolescents.
Therefore, if you are seeking an energy lift, prioritise natural strategies like ensuring adequate sleep that offer sustained energy without the potential risks of artificial stimulants.
However, if you are considering energy drinks or supplements, carefully read nutrition labels and understand the ingredients used. And be sure to consult a healthcare professional to determine if this is right for you, especially if you have any underlying health concerns.
For those seeking healthier alternatives, consider energy drinks or even energy jelly drinks, with fewer artificial ingredients and lower caffeine content. Most of the time, such options tend to incorporate natural sources of energy, such as herbs and vitamins.
You can also find energy drinks like the Yunker Super Grand and the Yunker Kotei Solution. The Yunker Super Grand features a unique blend of oriental herbs and vitamins, including ginseng, which may help stimulate physical and mental activity. The Yunker Kotei Solution is fortified with vitamins, including riboflavin (vitamin B2), essential for metabolising food into energy.
7. Practice Stress Management Techniques
Stress can be a major energy drainer, both physically and mentally. When you are stressed, your body releases hormones like cortisol, which can interfere with sleep and contribute to fatigue.
To counteract the effects of stress, consider incorporating relaxation techniques like meditation and deep breathing for stress management and mental well-being into your holiday routine.
8. Take Short, Energising Breaks
Even when you are on holiday and eager to make the most of your time, remember that taking short breaks can actually boost your overall energy levels. Stepping away from activities for a few minutes allows your mind and body to reset and recharge.
Use these breaks to relax, stretch, or simply close your eyes and practise deep breathing. These short pauses can help mitigate the risk of burnout and keep you feeling refreshed throughout your holiday.
By incorporating the aforementioned strategies into your holiday routine, you can effectively combat fatigue and enjoy your vacation to the fullest.
Remember, holidays are a time for relaxation, adventure, and creating lasting memories. Don’t let tiredness hold you back from experiencing all that your holiday has to offer.
