Restoring Your Circadian Rhythm Starts with Sleep Hygiene
Vacations often disrupt sleep patterns due to late nights and irregular schedules, throwing the body’s circadian rhythm out of alignment. This disruption is a primary cause of post-vacation fatigue. While it may be tempting to sleep excessively to combat tiredness, doing so can worsen fatigue. Instead, aim for a consistent 7–8 hours of sleep per night to gradually realign your body’s internal clock. Avoid sudden overexertion, as it can further strain the body. Stimulants like coffee, alcohol, and smoking should also be avoided, as they interfere with restful sleep.
Extended travel by car or plane can lead to discomfort in the lower back, neck, and shoulders, a condition sometimes called “spinal fatigue syndrome.” This isn’t just simple stiffness—it’s the result of accumulated stress on the spine, causing tension in surrounding muscles and ligaments. To alleviate this, try massaging the affected areas with a warm towel or soaking in a hot bath to relax tense muscles.
Dr. Dongwoo Park, an orthopedic specialist at Miraebon Hospital, advises, “For those whose bodies feel stiff after long drives, regular stretching to loosen the ligaments and muscles around the spine is beneficial. Massaging with a warm towel or soaking in a hot bath can also provide significant relief.”
Combatting Muscle Soreness with Hot-Cold Therapy and Stretching
Activities like swimming, hiking, or adventure sports during vacation can lead to muscle soreness within 24–48 hours. Staying sedentary or lying down for prolonged periods can exacerbate stiffness, so gentle movement and improved circulation are critical. Hot-cold therapy is particularly effective for recovery. Soak in warm water (around 104°F or 40°C) for 10–15 minutes, then switch to cool water for 1–2 minutes,
repeating the cycle 2–3 times to reduce muscle fatigue.
A brisk walk can also work wonders. Walking in sunlight for about 30 minutes promotes blood circulation, helps realign the spine, and boosts mood, effectively combating post-vacation lethargy. According to Dr. Park, “Short rests can help muscles relax, but prolonged sleep or lying down can stiffen the muscles around the spine, reducing flexibility and increasing sensitivity to pain.”
Stretching Smartly to Avoid Overexertion
Stretching is one of the most effective ways to relieve post-vacation fatigue, but it must be done carefully to avoid injury. Overzealous stretching can worsen discomfort, especially for those experiencing wrist or ankle pain after intense activities like swimming or water sports. Instead of massaging these areas, apply a cold compress, wrap them with a bandage, and seek a medical evaluation to rule out underlying issues.
Lower back pain when standing up after sitting for long periods often stems from poor posture. To prevent this, sit with your lower back against the chair’s backrest and your hips positioned deeply in the seat. When standing, lean your upper body slightly backward, pause for 3–5 seconds, then move slowly to minimize strain.
Specific stretches can target spinal fatigue. The “chest-opening stretch” involves pulling both arms downward while drawing the shoulder blades together and gently tilting the head back. Perform this for 10 seconds, five times, to relieve tension in the neck, shoulders, and lower back. Another effective move is the “hip stretch,” where you pull one knee toward the opposite shoulder for 15 seconds, repeating five times per side. This helps correct pelvic imbalances and relaxes tight lower back muscles.
Moving Forward with Mindful Recovery
Post-vacation fatigue is common, but with the right approach, you can quickly regain your energy and adapt to daily life. The key lies in balanced movement rather than excessive rest. By prioritizing proper sleep, targeted stretching, and mindful recovery techniques, you can shake off lethargy and ease back into your routine. Start listening to your body today—begin with a few simple stretches and take it one step at a time.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
