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Are we better rested after a holiday? Gallup survey of American holidaymakers suggests not.

According to a survey conducted by The Gallup Organisation, the majority of Americans return from vacation tired. In fact, more people said they were tired after they returned than before they left.

The Gallup survey - sponsored by Sanofi-Synthelabo Inc. - identified 'poor planning', 'late bedtimes' and 'unfamiliar' or 'uncomfortable' accommodations as some of the key reasons why people arrive home more tired than they were when they left from their trips and breaks. The survey revealed that 54% of respondents reported they returned from vacation feeling tired, including 19% who said they returned feeling either ‘very tired’ or ‘exhausted.’

"One would expect that vacation would dramatically reduce the number of people reporting tiredness, but instead there was an increase," said Dr. Roger Cadieux, clinical professor of psychiatry at Penn State University's College of Medicine. "Clearly, vacations are fraught with obstacles to sleep and relaxation, and the problems often begin before you leave home."

Before The Trip

The survey of 1,000 Americans who travelled on vacation within the past year identified multiple factors and behaviours that contribute to vacation-related sleep loss.

For example, results showed:

*56% packed either the night before or the day of the trip (46% and 10%, respectively)

Approximately one in three people (32%) went to bed at least two hours later than normal due to this lack of advanced planning

The morning of the trip, 54% reported waking up earlier than normal to get an early start

Of the survey participants who were employed at the time of their last holidays, 36% reported having to work harder or stay at the office later than usual in advance of their trip, and 26% reported losing sleep because of this increased job pressure

"Americans easily add to their sleep deficit before the start of their vacation," noted Dr. Cadieux. "As a result, they make it much more difficult to recharge their depleted batteries in the course of a single vacation."

Sleep Obstacles

During their holidays, many respondents disrupted their normal sleep habits. For example, travellers tended to stay up later than normal and wake up earlier than usual for a significant proportion of their vacation -- an average of five late nights and five early mornings for those who got to bed late or awoke early. Regardless of the length of their trip, the majority of travellers stayed up later than normal on at least one night. Approximately 22% of individuals on holiday for 10 to 14 days went to bed later than normal nearly every night.

"Limiting your time in bed is one of the most common ways to increase your degree of sleeplessness," said Cadieux. "A significant number of vacationers do not make sleep a priority on their trips."

Once in bed, 10% of respondents reported that they had trouble sleeping. The most commonly reported reasons for sleep problems involved unfamiliar or noisy surroundings (42%), uncomfortable bed or accommodations (37%), medical conditions, including indigestion and chronic sleep problems (20%), or worrying about work, financial, or family problems (9%). Women were approximately two times more likely than men to experience sleep problems while away from home.

Making Holidays Sleep-Friendly

According to Dr. Cadieux, there are a number of ways to improve sleep during your holidays and make trips more restful.

Travellers should consider the following:

Start packing several days before you leave. Select, fold, and put clothes aside if you're concerned about them getting wrinkled in your suitcase. Don't wait until the night before to decide what you're going to pack

Don't over-extend yourself before your holiday. Start refreshed. Plan to get several good nights of good sleep before leaving. If you regularly have trouble falling asleep or staying asleep, see your GP. A holiday will do little to correct a chronic sleep problem, such as insomnia. You'll only take it on the road with you

Make your accommodations as familiar and comfortable as possible. Pack comfortable clothes and your favourite pyjamas. If there's room in your suitcase, pack your own pillow. If you have back problems, ask hotel management for a room with a firmer mattress. If you're sensitive to noise, avoid accommodations on busy roads and opt instead for the quiet side street. Also, ask the reservation desk to put you in a room away from the clattering elevator or chattering ice machine

Eat and drink moderately. Overeating, particularly late at night, can negatively affect sleep by causing indigestion. Alcohol can also impact sleep. While it is often thought of as a sedative, alcohol actually may cause you to awaken in the later half of the night. If your sleep isn't restful, alcohol may be the cause. Skip the nightcap and see if your sleep improves!

Choose a vacation that you'll truly find relaxing. Survey respondents who visited family were most likely to return from their trip 'exhausted' (12%), while those who took a cruise were most likely to arrive home 'well rested' (30%). If you really need the rest, consider a trip that will provide optimum relaxation

Plan to get a full night's sleep. You don't have to sacrifice fun for sleep. You can conquer every monument, every museum and every sight as long as you get sleep and pace yourself. You won't sleep if you approach your holiday like a marathon

Stop worrying. Don't put work, family, or financial problems on the itinerary. You'll have more than enough time to address these upon your return. If you must work during your holidays, limit your efforts only to high-priority tasks. Don't allow yourself to get pulled into conference calls about the broken copy machine

*These survey results are based on a national (US) survey of 1000 telephone interviews with adults who were identified as having taken a holiday away from home in the past year.

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