As Australians make their way back to work after their summer break, there’s nothing worse than feeling like you need another holiday.
For many of us, settling back into our old routine doesn’t come easy. And we know all too well the sinking feeling that comes with our first day back in the saddle.
And despite embarking on a fulfilling vacation to switch off from our jobs, we still feel just as exhausted as we were when we left.
Here, Australian sleep expert Elina Winnel shares her top tips to help you get well rested so you don’t feel like you need another holiday after a holiday.
Australian sleep expert Elina Winnel (pictured) shares her top tips to help you get well rested so you don’t feel like you need another holiday after a holiday
‘People consider holidays as precious, so they often try to “make the most” of them. So there may be no time to simply relax,’ Ms Winnel told Daily Mail Australia.
‘We are losing the art of the “do nothing” holiday, where we can truly switch off, and give our minds and bodies an opportunity to slow down and rejuvenate.
‘Holidays are a great opportunity to get back into balance, and have some well deserved time out. But even if we have time out today, many of us don’t know how to switch off.
‘Playing some sport, having some time for laughter, and time to connect with others, all helps us to reduce our stress levels, and bring our nervous system back into balance.’
The Sydney-based master sleep coach said there are foods you could eat that can help with nodding off during the break.
‘Foods rich in magnesium such as almonds, spinach, pumpkin seeds and bananas, and foods rich in tryptophan such as nuts, seeds, turkey and lentils,’ she said.
‘However, it is better to stop eating two hours before bed to give your food time to digest before sleep. It is best to avoid high sugar food and beverages before bed, which includes sweets and soft drinks.’
And despite embarking on a fulfilling vacation to switch off from our jobs, we still feel just as exhausted as we were when we left (stock image)
She explained drinking alcohol affects with our sleeping patterns.
‘Drink in moderation,’ she said.
‘Alcohol changes the structure of our sleep architecture. Whilst it can help some people fall asleep, it affects the quality of our sleep.
‘Hence we often wake up feeling less refreshed if we have had more than a glass or two close to bed time.’
She explained having some downtime during your break also helps everyone to unwind.
‘Factoring in some downtime is very important. Incorporate adequate downtime into your holiday – some time to do nothing and just “be”,’ she said.
‘It may be time to read a book, sit on the beach, play with the children, paint a picture, or simply sit down and have some great conversation and laughter with family or friends.
‘Of course factoring in plenty of time for sleep is important. Why not take the opportunity to have a few nice sleep ins or extra naps.
‘Also taking a break in natural environment is typically more refreshing than in a city.’
For many of us, settling back into the old routine doesn’t come easy. And we know all too well the sinking feeling that comes with our first day back in the saddle (stock image)
She said having a consistent bed time over the break was ideal.
‘But the most important thing is to give your mind and body a break, and give it adequate time for quality rest and relaxation,’ she said.
‘The more relaxed you are, the more likely you are to have good quality deep sleep. Deep sleep helps us to feel truly rejuvenated.
‘If we are sleeping too lightly, we can still wake up feeling tired.’
For those struggling to fall asleep over the holiday, Ms Winnel recommended doing some exercise during the day to ‘wear you out’ or simply ‘switch off’ at bedtime.
‘Some time in nature also helps us to relax and get into a good rhythm,’ she said.
She said the biggest factor disturbing people’s sleep today was ‘stress’ and the ‘racing mind’.
‘Many people today are not sleeping well because of their busy minds, stress levels and imbalances in their nervous systems,’ she said.
If you notice the same exhaustion after returning to work, Ms Winnel suggested changing things up for your next vacation (stock image)
‘I have so many clients who follow all of the “rules” – they eat the right foods, go to bed at the same time every night, don’t use screens before bed and still can’t sleep.
‘It is important to notice what thoughts you are taking to bed with you.
‘Instead of mentally writing your to-do list in bed, or catatrophising about what people may be thinking about you, begin to tap into your imagination in bed.
‘You can make up a nice story in your mind or do a nighttime relaxation.’
And if you notice the same exhaustion after returning to work, she suggested changing things up for your next vacation.
‘If you have a pattern of coming back from your holidays exhausted or sick, it may be time to consider changing the type of holidays you are having,’ she said.
‘If you are energized, going travelling may be great for you.
‘However, if you are feeling exhausted before the holidays, it may be time for a vacation with plenty of rest and relaxation time.’