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Still Tired After A Vacation? This Is Probably Why

Still Tired After A Vacation? This Is Probably Why

When you hear the word “vacation”, what comes to mind? For most it means having fun, indulging or pampering themselves to some degree or simply relaxing and catching up on sleep. Most people consider it a time to unwind and recharge away from work and the stresses of life.

However, the reality for some is that they end up feeling even more stressed and exhausted than they did before they went on vacation. Now, how is this possible?

Vacationing the Wrong Way

A common misconception that people have with going on vacation is that they need to make the most out of their trip. They go on every tour they can squeeze in or research 101 places to visit while at their destination and then pack 98 of those suggestions in their itinerary. While making the most of your time away–especially when visiting exotic locations is important, most people over-pack their schedule and overwhelm themselves with busyness which results in more stress and less rest.

In today’s overexposed social media and ultra tech-culture, it is even easier to forget the true meaning of the word “vacation.” Technology and social media has over-promoted and normalized sharing every experience we have–especially while on vacation. The saying, “if you didn’t post about it, did it really happen?” drives our current culture to document and share EVERYTHING.

You Instagram all your meals, snap chat every moment of your time on every tour and check into every “it” spot within 100 miles so you have plenty to post on Facebook. In fact, you spend more time taking the perfect selfie at every stop than you do actually participating in the activity. You end up sacrificing the quality of the trip for the quantity of posts you get out of.

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This flawed “vacation” mindset results in:

Packing too many activities into the trip

You have been wanting to visit Italy for the longest time and you have 2 weeks. You want to make the most out of your trip so you squeeze in every activity (that you have researched on blogs and travel sites) you possibly can. Your vacation days begin early in the morning and ends in the wee hours of the morning. So, you wake up early, go to sleep late and are walking or running around the entire day… And you wonder your body is physically exhausted?

Booking oddly timed flights

In order to maximize your time off of work, you book the first flight out which leaves at the crack of dawn and catch the very the last flight home, with only a couple hours to spare before heading to work the next day. You return to work an exhausted, frazzled and unproductive mess.

Failing to disconnect

During your vacation, you were constantly checking and responding to work emails or completing tasks. Not only are you ruining your vacation because you are not fully present and living in the moment but you are perpetuating the stress you were trying to escape!

The same is true if you spend copious amounts of time snap chatting, Facebooking or Instgramming–updating and showing off for all of your friends and followers– you, again, miss so many beautiful moments.

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Picking the wrong kind of vacation

If you intentionally want to take a break to relax and recharge, then you should pick a place or an activity that does not require intense energy physically (such as hiking to Mount Everest Base Camp) or is mentally draining to plan which counteracts the unwinding process.

Instead, do something that you enjoy or travel to a destination that is tranquil and has minimal distractions.

Vacationing the right way

Learning to appreciate that vacation or holiday time is a chance to unwind and that you shouldn’t feel overwhelmed with planning and trying to create the perfect vacation is the first key to having fun while still being refreshed.

It’s a great idea to enjoy the recommended hot spots, attractions, restaurants and activities, but understand and accept that there will be more activities than you have time for–don’t try to do it all.

Plan a vacation that provides you to be flexible. Eliminating the pressure of having to do it all will leave you feeling refreshed and motivated when it comes time to head back to work.

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Keeping in mind the following will help you to better appreciate your vacation time:

Come home a day early

It’s always a good idea to give yourself one day to recoup before returning to work after a vacation. This allows your body and mind to adjust to being back home and get back into the groove of your work routine. Coming home at least a day before going back to work also allows you to settle in, unpack and do some catching up with work–checking emails–before going back into the office. This gives you room to breathe and reduces the anxiety and stress associated with the impending workload.

Take your time

The purpose of a vacation is to relax and enjoy yourself. So when you finally get to take that trip you’ve been looking forward to, take your time and work to be completely present during every experience. Accept the fact that there will always be more to see and do than you can possibly fit in your vacation. Relax and have fun.

Get Enough Sleep

Again, you want to go on vacation to recharge, so don’t over-crowd your schedule with late night and early morning activities. Make sure you rest and get plenty of sleep. It’s okay to schedule a lazy day during your vacation where you can sleep in and not be bound to an itinerary.

Don’t be too lazy

Just as it is critical to relax, your body also needs some activity to help you fight stress and to feel awake and alive. So don’t overdo it with the sleep and relaxing. Try to fit in the minimum recommended amount of daily exercise and if you don’t exercise take this as an opportunity to start a new habit. Start slow. This goes for sleeping, as well. Get the right amount of sleep for your body. Some people need eight or more hours of sleep per night, however, whatever is typical for you and leaves you feeling refreshed is the right amount of sleep for you. Too much sleep can actually backfire and leave you feeling lethargic, and foggy. As with everything, balance is key.

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Relax and hang loose!

Everyone deserves a vacation or break every now and then to escape the day-to-day grind. It is crucial to ensure that the vacation you take does indeed serve its purpose of letting you feel relaxed and recharged again.

When you feel refreshed and motivated to head back to work, you can perform better and look forward to the next vacation!

Featured photo credit: Photo by Vladislav Muslakov on Unsplash via unsplash.com

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Jolie Choi

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Last Updated on March 30, 2020

Reasons of Insomnia and How to Combat It (The Complete Guide)

Reasons of Insomnia and How to Combat It (The Complete Guide)

Having issues sleeping is a sure fire way to live a less fulfilled life. Personally, I’m a believer that getting enough sleep consistently is one of the best things that you can do for your health. Feeling out of control and powerless over your ability to get a good nights rest can make you nuts.

If you’re struggling with insomnia, this article will help shed some light on the causes and provide resolutions to your sleep issues.

What Is Insomnia?

In a nutshell, insomnia is the inability to sleep. What’s so brutally torturous about insomnia is that you can be completely exhausted, yet unable to fall asleep.

Insomnia can be an acute issue (short term), meaning that it can creep into your life for a night or a few weeks.

It can also present as a chronic issue, meaning it ebbs and flows and comes and visits you every know and then, although uninvited. Chronic insomnia is diagnosed when the individual suffers at least three nights a week for three months or longer.

Symptoms of Insomnia

There are a spider web of symptoms that can root from insomnia, especially when it shows up chronically in your life. According to WebMD, general symptoms of insomnia can include:[1]

  • Sleepiness during the day
  • General tiredness
  • Irritability
  • Problems with concentration or memory

In addition to these general symptoms, insomnia can effect your relationships, career life and limit activities that give you joy, strictly because you don’t have the energy or motivation to do them.

Feeling exhausted really takes a huge toll on your mood, energy level and overall zest for life. Just like any issue, overtime a lot of other consequences can, and most likely will, result. This is so with lack of sleep.

Reasons of Insomnia

Insomnia can strike any of us at any point of our lives. A major cause of sleeplessness is stress and worry.

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I know that when I’ve had periods of time where there has been a ton on my mind, it’s resulted in sleep disturbance. I can recall nights just laying there as hours past by.

Below are more detailed reasons why insomnia would come knocking at your door:

According to WebMD, the causes of acute insomnia can include:

  • Significant life stress (job loss or change, death of a loved one, divorce, moving)
  • Illness
  • Emotional or physical discomfort
  • Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
  • Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
  • Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)

According to WebMD causes of chronic insomnia include:

How to Overcome Insomnia

There are, without a doubt, many things you can attempt to do differently in order to get your sleep habits back to a healthy state. Even if you’ve struggled with sleep for years, please know that you can find relief.

Here are 10 tips on how to combat insomnia:

1. Believe That You Can Develop a Healthy Sleep Life

Believing that you can is a huge part in getting beyond any difficulty. If that’s where you need to start, it’s worth really looking at your belief system surrounding what’s possible for your sleep patterns.

Just as if you didn’t believe that you can find love, if you don’t believe that you can find a good groove with your sleep, it will be very difficult to do so.

2. Stay Away from Any Screen Time Before Bed

Everything that you come across is being ingested, including what you watch and listen too.

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Be mindful to make time to wind down before bed by disconnecting from anything that’s coming at you. This can be a violent flick or a charged up sports game.

To go further, even if you’re watching something mellow, the blue light from screens can affect circadian rhythms, which can mess up your sleep cycle.

Just as you can feel super loopy after traveling that entails changing time zones, your devices can have a similar effect.

3. Have a Consistent Bed Time

I get it, routines can take the fun away from life, although some routines can guarantee that the fun will keep going around.

Just like little kids need consistency via their routines to avoid melt downs, we, as adults, need to do consistent things for our health to stay grounded.

Having a consistent bedtime routine allows your body to have a flow, which will help it, overall, function at its best.

4. Avoid Caffeine Intake After Noon

I know that asking some of you to avoid caffeine all together is just a hard “No.” Therefore, I’ll ask you to avoid any intake of caffeine after 12pm.

Why, you ask?

This gives your body time to process the stimulant effects that caffeine has and can potentially really help your sleep cycle.

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5. Keep an Eye on Your Alcohol Intake

If you’re struggling with sleep, drinking is one habit that can truly be interfering with your sleep.

Alcohol can cause waking in the night and interferes with sleep quality. It’s deceiving because initially alcohol can make you “pass out” and fall asleep quickly, although the deepest and most restful part of sleep, (REM), rapid eye movement sleep, is compromised when we drink alcohol.

This is why, even if we do sleep sound after a couple drinks, the quality of our sleep was not a pure that it would be without alcohol processing in our bodies.

6. Move Your Body Consistently

I feel like this suggestion is always on one of my tip lists! Getting regular exercise has so many benefits including what it can do for your sleep pattern.

Utilizing up some of your daily energy by moving your body is a win/win on so many levels. It keeps you fit, it keeps you feeling emotionally better, it helps release endorphins and it can improve the quality of your sleep.

If you’re having issues sleeping; try regular exercise. It could be a game changer for you.

7. Don’t Go to Bed Full

When we go to bed full, we are already at a disadvantage because being full is uncomfortable.

Eliminating any states of discomfort is a key step to ensuring that our sleep is going to be higher quality. Be mindful of eating a big meal right before you go to sleep. Your digestive track will be happy not to have to go into busy mode when your system is trying to shut down.

8. Create a Zen Vibe in Your Bedroom

One of the key ways to create an ideal sleep environment is to bring a sense of calm and comfort to your sleep space. If you have the means, invest in nice bedding, buy an essential oil diffuser (lavender oil is great for calming), get some amethyst stones to promote calming and healing energy.

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Do your best to make sure your sleep environment is dark, quiet, and not too warm or cold. Do whatever you are called to do to make your bedroom a place of peace and rest. Need I say to avoid using your bed for anything other than sleep (or sex.)

9. Make a List

What do you mean make a list? I mean, that if you find yourself with a racing mind right before bedtime, write your thoughts down.

Take all the mental noise and write it down in a list type format to put it somewhere other than floating around in your head. This action has been so helpful for some of my clients that have struggled with sleep disturbance.

10. Find Flow through Rhythm

There have been times where I have literally self soothed my way back to sleep by finding rhythm. I’ve found rhythm with counting numbers; both backward and forward. Although, I don’t care what you count; just count.

Counting creates rhythm and it also creates a space to focus our thoughts. This is especially true for those of us who have a worried and racing mind.

The Bottom Line

As I mentioned a bit earlier, there is hope for anyone struggling with sleep disturbance. A significant first step toward addressing any issue is becoming more familiar with it.

We can combat this issue with understanding symptoms and causes. Often times, we’ve never been taught that simple, small habits that we’ve been doing can be the gateway to our disturbed sleep patterns. That one shot of expresso after dinner can be a killer for those of us struggling with sleep.

Do your pat to clear up all that you can on your end, but tidying up what’s within your control.

As always, if your symptoms continue there are specialist and other avenues to take. Talk with your medical doctor to get more details of higher levels of assistance toward your sleep.

Be well.

More Tips to Help You Sleep Better

Featured photo credit: Unsplash via unsplash.com

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