Want to Sleep Through Your Vacation? Psychologist Warns It Could Be a Bad Sign

The initial days of a vacation often bring not rejuvenation, but exhaustion and sleepiness, according to psychologist U. Juodytė. She explains that the nervous system does not switch off instantly, and the first days are typically spent transitioning from work mode. Many people return to unfinished tasks mentally, check messages, and struggle to enter a restful rhythm. This phenomenon, Juodytė notes, raises questions about the quality of work-life balance throughout the year, potentially signaling accumulated fatigue, inadequate daily recovery, and excessive workloads.

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It is normal that it takes a few days to disconnect – the nervous system does not switch instantly just because you turn on an automatic reply in your email. The first days of vacation are often dedicated to switching over, as we mentally return to unfinished tasks, check messages, and find it harder to transition into a restful rhythm. However, such data also raises questions about the quality of work and rest throughout the year. They can signal accumulated fatigue, insufficient daily recovery, and excessive workload.

Juodytė elaborates that intense work creates psychophysiological activation, which should normally subside after hours. However, prolonged high demands, stress, or constant availability prevent full recovery. Consequently, during the first vacation days, individuals may experience sleep deprivation, physical tension, emotional exhaustion, or attention fatigue. The body mobilizes during work, and the fatigue becomes apparent only when the pressure eases. This issue is exacerbated by a lack of genuine rest in daily life, where constant stimuli keep the mind and body in a state of perpetual alertness. This becomes the norm, making it difficult to reduce internal tension, relinquish control, or stop thinking about obligations even when rest is available. Vacations, in this context, simply highlight the underlying problem.

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Intense work causes psychophysiological activation, which under normal circumstances should decrease after work. However, if the workload, stress, responsibility, or availability continues for a long time, recovery does not happen completely. Then, during the first days of vacation, a person may experience sleep deprivation, physical tension, emotional exhaustion, or attention fatigue. While work was required, the body mobilized, and when the workload decreases, that's when fatigue is felt.

To mitigate this, Juodytė recommends proactive holiday preparation. This includes documenting unfinished tasks, delegating responsibilities, setting realistic deadlines, and clearly communicating unavailability to teams. This approach reduces the "cognitive open window effect." Establishing digital boundaries, such as disabling work group notifications or removing work email from easy access, is also crucial. Employers are also adapting, with Deimantė Astrauskė of "Alliance for Recruitment" observing a significant shift. Employee well-being is now viewed as a business sustainability issue, as tired or burnt-out employees are less productive and creative. Post-pandemic, more organizations prioritize work-life balance, mental health, and rest quality.

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When there is almost no time in the day without stimuli requiring attention, the psyche and body remain in a state of constant alertness and response. This state eventually becomes normal, so even when the opportunity to rest arises, it can be difficult for a person to reduce internal tension, let go of control, or stop returning mentally to their commitments. I think that holidays simply highlight this problem.

Astrauskė confirms that the common need for over a week to disconnect from work should not surprise employers. Many employees still operate on a work schedule during the initial vacation days, checking phones and thinking about projects. True disconnection takes time, indicating that short breaks are often insufficient for full energy restoration. Companies are realizing that genuine rest is impossible if employees remain engaged with work. Some firms encourage disabling work notifications or limiting access to communication channels, as a manager's availability can pressure the team to remain accessible. Prolonged fatigue is now a primary driver for job searches, highlighting the critical need for effective rest and recovery strategies.

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A few days before the holidays, it is worth writing down the most important unfinished tasks, delegating responsibilities, agreeing on realistic deadlines, and clearly informing the team when you will be unavailable. This reduces the so-called cognitive open window effect. Digital boundaries are no less important – turn off work group notifications, remove work email from easily accessible places, or agree that you will only be contacted in exceptional cases.