Feeling tired is a natural part of any kind of travel. Between prepping for a trip to making it through all the airport logistics to adjusting to time zone changes, feeling tired is almost anticipatory. Sleep debt, which generally refers to the accumulation of lost sleep night after night over a period of time, can already leave you feeling sluggish, foggy, and tired heading into a trip.
At the same time, other factors that occur from traveling, such as changes to your circadian rhythm as you adjust to a new time zone, can worsen sleep debt. We chatted with sleep and travel experts who shared why travelers are more exhausted than ever and how jet lag and sleep debt can collide to make you feel even more tired when traveling.
Why travelers start trips already exhausted
“The lead-up to a trip is often the most stressful part, which can include finishing work, organizing home life, sorting kids, and packing,” says Maryanne Taylor, Founder & Sleep Consultant at The Sleep Works. “Many people go to bed later to get everything done, so sleep quality can be affected due to stress and mental overload. Then, when the brain stays in alert mode when overloaded, it makes it harder to fall and stay asleep. By the time the trip starts, a sleep debt has already been built up,” she shares.
How modern travel habits make it worse
“We are now in a situation where most of the modern travelers set out on their journeys almost completely worn out, all thanks to the modern-life-work balance. The sight of people hurrying to meet work deadlines just the night before their flight is not an unusual one, though it entails losing a significant amount of sleep that they should have had,” says Christian Petzold, Travel & Tourism Expert at BCN Travel.
“The airport is now full of travelers who have already gone through family and work commitments, and long drives, plus the digital world’s inconveniences, and consequently, they arrive at the airport already feeling a bit sleepy. When you then consider the travel-related anxiety, it no longer becomes a surprise that such people are already boarding the planes feeling tired.”
“When you factor in all the things that need to be done just to get to the airport — morning that start early, long drives to the airport, and the mental challenge of handling the tickets, passing through the security queue, and even managing the luggage can turn even the most experienced and seasoned travelers into people who feel they need a nap before boarding,” says Petzold.
Additionally, Taylor notes that today’s remote work arrangements often blur boundaries for many travelers, with people working, checking messages, and planning on the go. “Phones and laptops keep us mentally switched on, so the nervous system doesn’t get a real break,” she says.
Caffeine & adrenaline
In an effort to manage exhaustion while traveling, many travelers look to caffeine (think airport espresso shots and Red Bull energy drinks). Caffeine can give a short-term boost that tricks the brain into feeling awake and masks tiredness by stimulating the stress response, keeping the nervous system in alert mode,” says Taylor. However, “Once this initial buzz wears off, the body pushes back with energy dips, focus drops, and fatigue can feel even heavier. A small amount of caffeine is fine, but relying on constant caffeine hits during a trip makes it harder to wind down and relax, and can make jet lag symptoms worse,” she says.
Can you recover from sleep debt while traveling?
“Sleep debt is not something that goes away in a day. If you think about seeing the places without resting and taking up to four hours of fatigue, that’s your choice,” says Petzold. Instead, I recommend “Adjusting the sleeping hours gradually in the days near the trip, taking naps at the right times, and making it a point to get at least one full night of restorative sleep on the night of arrival.”
“Natural light exposure during the day is a great method for resetting your internal clock, while short naps of 20-30 minutes can relieve immediate sleep pressure without disturbing nighttime rest. Also, managing the timing of meals and caffeine intake can further support accommodating your circadian rhythm in a new location,” says Petzold.
“Sleeping at the wrong time, even if it feels like ‘catching up,” can ultimately make jet lag last longer and drain energy. For those who travel often, developing a routine that includes consistent sleep patterns, restricting screen usage in the evening, and creating intentional resting periods during travel can help them break the cycle of being always tired and make their trips really refreshing.
How to manage sleep debt and jet lag combined
- Use small daily anchors when traveling – consistent wake-up times, screen-free time before bed, and keeping caffeine intake earlier in the day.
- Access natural light in the morning whenever possible
- Eat at local mealtimes
- Incorporate gentle movement (even just stretching every hour), which helps the body clock recalibrate as you travel.
