5 ways to recover from travel fatigue

You must have probably heard of jet lag, a physiological condition that occurs after long-haul flights, usually when traveling east. Jet lag is caused by the de-synchronization of our body clock (or our circadian rhythm, to use the medical term). Symptoms may include sleep disturbance, reduced concentration, irritability, headaches, problems with digestion, and fatigue.

Perhaps the term ‘travel fatigue’ is not as familiar; yet, you may be more likely to experience this less specific concept. Travel fatigue can, of course, occur after long-haul flights; however, it can also follow a short-haul one, or a long train or car journey. It can essentially occur during or after any journey or holiday, which is quite paradoxical since holidays are meant to be relaxing.

Well… not for me! As I have rather limited time to travel (anything from a weekend to a couple of weeks max), I’m always trying to make the most out of this precious time. I have managed to make it work for me, so seeing and doing as many things as possible in as little time as possible is not as hard as it sounds. It is certainly enjoyable and worthwhile, albeit not quite relaxing. In other words, my holidays tend to be very active and intense (exhausting may be closer to the truth). Now add the fact that I usually sleep less whilst traveling than normal, as well as my nervousness when it comes to flying, I certainly need to relax and unwind when I return home.

Returning from a recent trip to Bergen (a few months after my famous 9-day holiday in Norway), I reflected on what helps me recover from travel fatigue. So, here are my 5 secrets that I have incorporated into my post-travel routine:

1. Listening to music

One of the first things I do when I get home is to turn the music on. I find that music helps me relax and unwind no matter how tired or stressed I am. Depending on my mood, as well as the time of the day, I listen to different genres: pop, country, and indie being among the usual suspects.

On that occasion, however, classical or jazz would be my preferred choices. Upon my return from Bergen, I actually listened to the CDs I bought from the Troldsalen chamber music hall at Troldhaugen, located right next to Edvard Grieg’s villa.

2. Lighting a candle

Inspired by my recent trips to Scandinavia, I have now decided to add an extra step to my post-travel routine: lighting a candle.

In The Little Book of Hygge: The Danish Way to Live Well Meik Wiking claims “no recipe for Hygge is complete without candles”. Even though Hygge, defined as “the practice of creating cozy and congenial environments that promote emotional well-being”, is regarded as a defining characteristic of Danish culture, the word actually originates from a Norwegian word meaning well-being. And although the Danes burn more candles per head than anywhere in Europe, the Norwegians are not far off behind. Candles are actually ubiquitous in Bergen, often called the rainiest city in the world. So, on this occasion, lighting a candle not only contributes to creating a cozy and relaxing atmosphere but it also nicely bridges my holiday with my return home.

3. A herbal tea

Now it’s time to head to the kitchen and put the kettle on. Herbal teas do not contain caffeine and are therefore ideal before bed. Sometimes called tisanes, they are rich in antioxidants and can have a number of (both physical and mental) health benefits. It is no wonder that they have been used as natural remedies for a variety of ailments for hundreds of years.

My favorite herbal tea is chamomile, renowned for its calming effects. Several studies actually suggest that it can help improve sleep and low mood. Passionflower and lemon balm teas can also help improve sleep, as well as reduce anxiety. These properties make herbal teas a great remedy for travel fatigue.

4. Soaking my feet

I would then prepare an Epsom salts bath to soak my feet. Epsom salts contain Magnesium Sulfate, which, when added to warm water, breaks down into magnesium and sulfate. When you soak your feet in an Epsom salts bath, these chemicals get into your body through your skin. This can help relax muscles and loosen stiff joints. When I go on holidays, I usually walk twice or thrice as much as normal (my normal being 10,000 steps a day), so once I return home, soaking my feet in an Epsom salts bath is such a relaxing thing to do.

5. Reading a book

Last but not least, whilst soaking my feet with a cup of tea and the classical music playing, I pick up a book to read (usually the one I had been reading on the plane). I find that this helps bridge the holiday with my usual routine (see going back to work) and makes this transition smoother than it would otherwise have been.

Be mindful, though, that reading on a laptop or a hand-held electronic device (a smartphone or a tablet) may have the opposite effect. These devices (but also TVs and gaming machines) emit blue light, which stimulates your brain and inhibits the production of melatonin, the hormone your body needs to sleep. For this reason, I would avoid checking or playing with my phone or working on my laptop within two hours before bedtime. I choose a printed book instead. On this occasion, I’m reading The Kefir Solution: Natural Healing for IBS, Depression and Anxiety by Shann Nix Jones.

Beyond travel fatigue

Now, this may be my post-travel routine; yet, it is by no means specific to traveling. It is a relaxation routine that I’ve recently introduced to my day-to-day life.

So, if you find yourself feeling stressed or tired at the end of a long day, go ahead and try out this routine.

Further reading

To get an idea of how I make the most out of my limited holiday time, check out my itineraries:

• Fjords & Jazz: Explore Norway in 9 days
• Island-hopping in the Cyclades in 2 weeks

To read about the health benefits of herbal teas:

• Chamomile
• Passionflower
• Lemon balm

The Kefir Solution: Natural Healing for IBS, Depression and Anxietyby Shann Nix Jones is a book about kefir and its health benefits (especially in connection with Irritable Bowel Syndrome, depression and anxiety). It also touches on other dietary, as well as lifestyle, changes, which have inspired me whilst writing this post (a review of this book will soon follow).

To read my tips on how to beat those post-holiday blues, check out my previous post.

To follow my travels around the world, simply subscribe to the Traveling Psychiatrist (just click on the menu on the left hand side).

Alex

(the Traveling Psychiatrist)