Imagine this: you’ve just planned the perfect vacation. The flights are booked, the hotel is reserved, each meal is planned, packing lists are made, the itinerary for each day is set, you confirmed the pet sitter and you’ve double-checked every last detail. You’re geared up and ready. So why don’t you feel relaxed when all is said and done? Though it seems counterintuitive, feeling tired after vacation is perfectly normal and there are ways to cope with the exhaustion you’re feeling and get back into your regular routine.

When you picture a vacation, it might look something like lazy days at the beach, a restful night’s sleep in a big hotel bed, and wonderful food served tableside. Then, the reality of it all sets in. Crowded airports, delayed flights, rooms at the hotel not being up to par, restless sleep—all while dealing with your own family issues. “This is what leads many to feeling like they need a vacation from their vacation,” says Jennifer Kelman, JustAnswer therapist and mental health expert. “But sometimes we come home without feeling refreshed and may even feel guilt about not relaxing enough or feeling as if time was wasted.” But the truth is, it’s perfectly normal. Ahead, experts dive into why feeling tired after vacation is so common and how to cope if you’ve just returned from a trip and need to recharge.

Is it normal to feel tired after a vacation?

Feeling tired after a vacation is common. Despite vacations being designed for rest and rejuvenation, the travel itself, adjusting to new environments, engaging in different activities, and breaking from your usual routine can be surprisingly exhausting. The reality is you’re switching your body’s daily rhythm and routine from work or home mode into vacation mode. Your usual morning routine of waking at the same time, eating the same breakfast, and getting out the door is something your body has become accustomed to, and abruptly switching to a new routine can throw things off, regardless of if your body enjoys the relaxation and extra sleep.

“Scientific research¹ backs this up, showing that changes in routine, sleep disruptions, eating patterns, and the stress of planning and traveling can all contribute to post-vacation fatigue,” says Dr. Michele Nealon, PsyD, licensed clinical psychologist and president of The Chicago School. One study from the Netherlands found that anticipating a holiday leads to greater happiness, another study found that travel can increase depression symptoms, and worsen symptoms in people with existing mental illness.

What are the symptoms of post-vacation fatigue?

For most people, holiday fatigue can show up in several ways, explains Dr. Nealon, but the good news is that symptoms can be short-lived. While feelings of depression, anxiety or nostalgia for time away are most common, here are a few others to look out for.

• General sense of tiredness and low energy. While it’s normal to feel drowsy and off your routine when you’re on vacation, if you’re finding yourself struggling to stay awake or don’t have the motivation to do anything, you might be suffering from post-vacation fatigue or recovering from burnout.
• Difficulty concentrating. If you find yourself staring at your computer screen for too long or drifting off while on a work call, brain fog might be setting in. The inability to stay focused and on task is common post-vacation, but experts recommend taking short breaks to help overcome this.
• Muscle aches and stiffness. While you may think your brain is the only thing that suffers from post-vacation fatigue, your body keeps track, too. And if you’re not getting enough sleep, this can only make it worse. This may result in common symptoms such as tightness in the shoulders and aches in your upper and lower back.

How to overcome post-vacation fatigue

So, you’re back from your trip and you’re feeling anything but well-rested. As frustrating as it may be, this is likely a sign that you need to set aside more time to unwind and recharge in the environment you’re most familiar with. Here are some expert-approved  tips to help you bounce back from post-vacation fatigue.

• Plan for the return: Dr. Nealon says to set yourself up for success. That means clean your home, pay your bills ahead of time, if possible, and get other similar responsibilities out of the way before you leave for vacation. That way you can come back to a fresh start. And if possible, return from your trip a day or two before you need to get back to work or other responsibilities. This gives you time to adjust physically and mentally.

• Plan for your next trip: To help with the post-vacation blues, start imagining your next vacation. Give yourself something new to look forward to! “Reminisce about the trip and all aspects, the good, bad and the less good,” says Kelman. “Reminiscing keeps you close to the wonderful feelings you had while away and brings you back to that place.”

• Stay hydrated and eat well: Drinking plenty of water and eating a balanced diet can help restore your energy. Dr. Nealon recommends getting in eight glasses of water a day, incorporating as many fruits and vegetables into your diet as you can, and exercising.

• Ease back into your routine: When you get home, try to ease back into your routine without putting too much pressure that everything needs to get done quickly. While vacation is the time to indulge, keep in mind that your body thrives under routine, so if you can, once you get back and are feeling ready, jump into your routine and give your body that healthy refresh it needs.
• Create a photo album: Putting together a photo album to preserve the memories and make keepsakes of those memories for your loved ones is a great way to overcome post-vacation fatigue. Perhaps a personal photo album to be given to everyone. “The key is to ease back into things while remembering and feeling grateful for the time away even while it may not have been as relaxing as one had hoped,” says Kelman. “Time away from routines and deadlines is an opportunity to exhale.”

How do I get back from vacation refreshed?

“There is no one size fits all approach here,” says Kelman. “But I do believe that if you force yourself to jump back into the old routine quickly, feelings of fatigue and overwhelm may last a bit longer.” She recommends letting yourself ease back in while relishing in the memories. This looks like returning home and not putting too much pressure on yourself to get everything that needs to get done quickly. Kelman says it is okay to let the laundry sit there for a day or two. Or order takeout your first night back. Don’t worry about getting to the gym first thing to get in a sweat. Allow your body to slowly gear back up and into its routine. There’s no need to pile on every task all at once, which could lead to even more overwhelm. “And then most often within a week, you may feel energized again and can look back fondly at the time away,” adds Kelman.

“If you’re still feeling fatigued, or have the post-vacation blues that seem to be persisting after a couple of weeks, it might be a good idea to check in with a healthcare professional.” —Dr. Michele Nealon, PsyD, licensed clinical psychologist and president of The Chicago School

How long does post-vacation fatigue last? 

The time it takes to shake off post-vacation fatigue varies for everyone. Generally, it takes a few days to a week to get back to normal, but in more extreme cases it can take longer. It’s a common adjustment period Dr. Nealon says, and it can involve a wide range of emotions. Feelings of sadness, irritability, lack of motivation, and stress can all lead to a longer feeling of fatigue because it takes time to work through and overcome those emotions.

Factors like the length of your vacation, time zone changes, and how physically active you were during your trip can affect recovery time. And some people may find that symptoms can even set in a few days after they return home. You might have a great first night’s sleep back in your bed, but then find yourself struggling for several days after. This is normal. “If you’re still feeling fatigued, or have the post-vacation blues that seem to be persisting after a couple of weeks, it might be a good idea to check in with a healthcare professional,” says Dr. Nealon.

Final thoughts on why you feel tired after vacation

While you might feel a bit tired after a vacation, the overall advantages of relaxing, having new experiences, and spending quality time with loved ones far outweigh the temporary fatigue. With the right amount of rest and recovery, you an hop back into your regular routine in no time, and feel more refreshed than you did on your trip. As Dr. Nealon says, “Maintaining a balanced lifestyle that includes regular breaks and self-care can significantly boost your overall mental health and physical well-being.”