Sleepless in Vacationland By Jill Ross, HealthAtoZ contributing writerCan't wait to go on vacation, right? You want a reprieve from long days at the office and daily routines on the home front that have you running 24/7. Just so you know, that trip to the islands you're counting on to provide much-needed rest and relaxation may wear you out. A survey by the Gallup Organization found that the majority of Americans return from vacationland tired. Indeed, more people said they were tired after they returned than before they left. "One would expect that vacation would dramatically reduce the number of people reporting tiredness, but instead there was an increase," says Roger Cadieux, clinical professor of psychiatry at Penn State University's College of Medicine. "Clearly, vacations are fraught with obstacles to sleep and relaxation, and the problems often begin before you leave home." The survey identified poor planning, later bedtimes and unfamiliar or uncomfortable accommodations as some of the key reasons why people arrive home tired from their trip. The telephone survey of 1,000 Americans, who had reported taking a vacation in the past year, specifically found that:
More than half (56 percent) packed either the night before or the day before the trip. Nearly one in three people went to bed at least two hours later than normal because of no advanced planning. On the morning of the trip, 54 percent reported waking up earlier than normal to get an early start. Of the survey participants who were employed at the time of their last vacation, about one-third reported having to work harder or stay at the office later than usual in advance of their trip. A little more than a quarter reported losing sleep because of this increased job pressure.
"Americans easily add to their sleep deficit before the start of their vacation," Cadieux says. "As a result, they make it much more difficult to recharge their depleted batteries in the course of a single vacation." Sleep obstacles Vacations themselves seem to disrupt people's normal sleep habits. For example, travelers tend to stay up later than normal and wake up earlier than usual for much of their vacation. "A significant number of vacationers do not make sleep a priority on their trips," Cadieux says. When they did hit the sack, about 10 percent of respondents reported trouble sleeping because of noisy surroundings; an uncomfortable bed or accommodations; medical conditions including indigestion, chronic sleep problems or worrying about work; or financial or family problems. Women were nearly twice as likely as men to experience sleep problems during vacation. Making vacation sleep-friendly Cadieux recommends these tips for improving sleep during vacation and making trips more restful:
Start packing several days before you leave. Select, fold and put clothes aside if you're concerned about them getting wrinkled in your suitcase. Don't wait until the night before to decide what you're going to pack. Don't over-extend yourself before vacation. Start refreshed. Plan to get several good nights of sleep before leaving. If you regularly have trouble falling asleep or staying asleep, see your doctor. "A vacation will do little to correct a chronic sleep problem, such as insomnia. You'll only take it on the road with you," Cadieux says. Make your accommodations as familiar and comfortable as possible. Pack comfortable clothes and your favorite PJs. If there's room in your suitcase, pack your own pillow. If you have back problems, ask hotel management for a room with a firmer mattress. If you're sensitive to noise, avoid lodging on busy highways. Eat and drink moderately. Overeating, particularly late at night, can give you a real case of agitation, making it difficult to sleep. Alcohol also can affect sleep. While it's often thought of as a sedative, alcohol actually may cause you to awaken in the latter half of the night. So, you might want to skip the nightcap, and see if your sleep improves. Choose a vacation that you'll truly find relaxing. Interestingly, it's not the white-water rafting trips that wipe out travelers but it is visits with family. Survey respondents who visited family were the most likely to return from their trip "exhausted," while those who took a cruise were most likely to arrive home "well-rested." Plan to get a full night's sleep. You can visit every monument in Washington, D.C. and still get a full night's sleep. However, vacation is supposed to be rejuvenating, so don't approach your vacation like it's a marathon. Don't pack your troubles. Leave work, family or financial problems off the itinerary. If you must work during vacation, limit your efforts to high-priority tasks. Don't allow yourself to get pulled into conference calls about the broken copy machine. Sources: Penn State University's College of Medicine Gallup Organization
This article was reviewed and updated June 2007.
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