Being on holiday means almost always fewer rules. Sleep is often the first thing to lose its routine: bedtimes and wake-up times start to vary according to plans and commitments , nights may become shorter or stretch well into the morning, and naps become more frequent, often without us even noticing, as we try to make up for the rest we need. When the holidays come to an end, suddenly returning to daily routines may not be easy. You may even feel more tired than you did before going on holiday. The problem may simply be irregular schedules. The solution? A few transition days and some simple measures to reset your body clock can help restore a healthy sleep pattern and make it easier to return to your routine with more energy. Reset sleep schedule In the days leading up to your return, try to gradually go back to your usual bedtime and wake-up time. Depending on the difference between your holiday schedule and your normal routine, move your schedule forward by 15–30 minutes each day until you reach your target times. Start using an alarm clock again and get up at the same time every day, as close as possible to the time you will need to wake up when you return to work. When you wake up, do not stay in the dark; try to expose yourself to natural light. This helps your body recognize that it is time to wake up and be alert. Avoid naps, especially if they are long or taken late in the day , as they can make it harder to fall asleep at night. This transition period helps reset your body clock, promotes the natural onset of sleepiness at night, contributes to more restorative sleep, and helps you wake up feeling more energized. Reset your meal schedule During the transition period, returning to your usual number of meals and mealtimes can also help your body readjust its internal clock. In addition: Avoid heavy meals and alcoholic drinks in the evening. It may also be important to avoid coffee, black tea, caffeinated soft drinks and other stimulating beverages from midday onwards. Create a sleep-friendly environment Having an environment that promotes good sleep is always important. During this transition period, it becomes even more important. The ideal bedroom temperature for good sleep is between 18°C and 22°C , neither too cold nor too warm. Lighting in the evening should be soft and, once it is time to sleep, there should be no natural or artificial light in the bedroom. Noise can disrupt sleep, so it should be minimized before bedtime, and the bedroom should remain as quiet as possible throughout the night. Stay physically active Regular physical activity is known to improve sleep quality . If exercise was neglected during the holidays, now is the time to resume it. However, timing matters. For many people, vigorous exercise in the hours before bedtime has a stimulating effect. If this applies to you, try to exercise in the morning instead. Reduce exposure to stimuli As bedtime approaches, avoid anything that may stimulate wakefulness. Light is particularly important. For this reason, mobile phones, tablets, computers and television should be avoided, especially during the hour before going to bed. Adopt relaxing routines Different people find different activities relaxing , but regular relaxing routines can help signal to the body that it is time to sleep. For example: Taking a bath or shower Reading Listening to music Deep breathing exercises In summary Feeling tired after the holidays is often linked to irregular schedules, particularly disrupted sleep patterns. Getting back into a sleep routine requires some patience, but small changes can produce results within just a few days. By respecting your body natural signals and maintaining regular schedules, it is possible to restore good-quality sleep and return to your usual activities feeling refreshed and energized. Author: António de Sousa Fernandes (pulmonologist) The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
