Avoiding that “exhausted after travel” feeling

Simple Strategies to Beat Travel Fatigue

Traveling is one of the most enriching experiences, regardless of the destination. However, for many travelers, returning from a trip comes with fatigue and even difficulty concentrating.

Avoiding this weariness depends not only on the length of the trip but also on how it is planned and carried out.

Why do trips leave you exhausted?

Post-trip exhaustion rarely has a single cause. It is usually the result of multiple small stressors accumulated throughout the journey and the stay.

The main factors include:

• Time zone changes, especially on international trips departing from the U.S.
• Irregular sleep, caused by overnight flights, noisy hotels, or packed schedules
• Too many activities, with overloaded itineraries and little time to rest
• Poor nutrition, common in airports and during long travel days
• Logistical stress, such as tight connections, delays, and long lines

Smart planning starts before departure

Avoiding exhaustion doesn’t begin at the destination but days before the trip. Simple adjustments to your pre-travel routine can make a significant difference.

Practical tips before traveling:

• Reduce commitments in the days leading up to departure, avoiding arriving at the airport already tired.
• Gradually adjust your sleep schedule, especially for international travel.
• Choose strategic flights, prioritizing fewer connections even if the cost is slightly higher.
• Avoid packed schedules on the first day, particularly after long-haul flights.

During the trip: less is more

A common mistake among American travelers is trying to “see everything” in just a few days. This leads to both physical and mental fatigue.

Strategies to maintain energy during your trip:

• Limit the number of daily activities (two or three main plans are usually enough).
• Build in real breaks, such as long café stops, time in parks, or unstructured moments
• Use transportation strategically, avoiding long commutes on the same day.

Sleep: your strongest ally against fatigue

Sleep deprivation is the number one reason travelers feel exhausted after a trip. Still, many people treat it as unavoidable.

Best practices for better sleep while traveling:

• Bring personal comfort items, such as an eye mask and earplugs.
• Avoid caffeine and alcohol at night, especially during the first few days.
• Get natural light exposure in the morning, helping your body adjust to the time zone.
• Keep a simple routine, even when staying in different hotels.

For domestic trips within the U.S., such as traveling from the East Coast to the West Coast, adjusting your bedtime on the first day helps your body adapt more quickly to the three-hour time difference.

Nutrition and hydration matter more than you think

Poor eating habits and dehydration intensify both physical and mental fatigue. U.S. airports and highways offer plenty of quick options, but not always balanced ones.

Tips to maintain energy through nutrition:

• Stay consistently hydrated, especially during long flights.
• Prioritize light meals rich in protein and vegetables.
• Avoid overindulgence, particularly heavy dinners at night.
• Bring healthy snacks, such as nuts, protein bars, or dried fruit.

These habits are especially important on international trips, where dietary changes can cause additional discomfort.

The return is part of the trip, too

Many travelers plan every minute of their destination but overlook the impact of returning to daily life. Going straight from the airport into intense commitments is one of the main causes of post-trip burnout.

How to make the return easier:

• Avoid returning late Sunday night, if possible.
• Schedule a transition day, especially after long trips
• Don’t book important meetings right away, allowing physical and mental adjustment.

For professionals who travel for work, this transition day can lead to higher productivity and fewer mistakes in the following week.

International travel requires a different approach

For Americans traveling abroad, exhaustion tends to be more intense due to jet lag and cultural differences.

Specific tips for international trips:

• Adapt to the local schedule from day one.
• Accept that the first day won’t be productive
• Avoid changing cities too quickly, staying longer in one place

A 10-day trip through Europe can be far more restful by spending four or five days in two cities rather than changing hotels every night.

Written by

Gabriel Gonçalves