This should be your #1 health priority while on vacation
When it comes to staying healthy on vacation, most of us think first about squeezing in a workout or hunting down a smoothie bar. Don’t get me wrong, you can absolutely do that. But what if the best thing you could do for your body was simply… sleep?
Vacation is often the only time we have to break away from our long list of daily responsibilities and truly rest, and maximizing your sleep during this break can unlock major health benefits—no gym or green juice required. Deep, quality sleep helps with body recovery, resets key hormones, and boosts your daily energy levels. If you’re looking for a realistic, low-effort way to support your health this summer, making sleep a priority might be your golden ticket.
1. Body Recovery: Your Muscles (and Mind) Need It
Deep sleep is when your body does most of its repairing work. During non-REM (slow wave) sleep, your muscles recover from daily wear and tear, tissues regenerate, and your immune system strengthens. Even if you’re not working out on vacation, just walking more, sightseeing, or hauling luggage can take a toll. And mentally, after months of go-go-go routines, your brain finally has a chance to reset. Studies have shown that deep sleep plays a crucial role in clearing out brain toxins and consolidating memory, which may help reduce brain fog and improve clarity when you return.
2. Hormone Reset: Balance Your Stress and Hunger Signals
Chronic stress and poor sleep go hand-in-hand, but vacation can be a rare chance to break that cycle. During deep sleep, your cortisol (stress hormone) levels naturally decrease, helping your body calm down and recalibrate. Sleep also regulates hunger hormones like leptin and ghrelin, which control your appetite and satiety. That’s why, when you’re well-rested, you’re less likely to experience intense cravings or overeat—something that can be extra helpful when you're surrounded by vacation treats. Simply sleeping in might help your body restore the internal balance it’s been craving.
3. Energy Levels: Start Fresh Without the Crash
There’s nothing worse than feeling sluggish while you’re trying to enjoy your trip. Deep sleep is your natural energy booster. Unlike caffeine, which offers a short-term fix, good sleep provides sustainable energy by restoring your nervous system and recharging your brain’s alertness circuits. A solid 7–9 hours of quality rest each night can make your days more enjoyable, whether you’re hiking a mountain trail or lounging on the beach. Plus, well-rested travelers tend to be more patient, present, and able to roll with the unexpected (like a missed connection or a change of plans).
Best Practices: Give Yourself Permission to Slow Down
One of the best ways to prioritize sleep on vacation is by simply not overbooking yourself. It can be tempting to fill your itinerary with back-to-back tours, early morning reservations, or nonstop activities—but too much stimulation and too little downtime (likely why you need the vacation in the first place) can leave you drained. Instead, aim for a more balanced approach: leave space for naps, quiet mornings, or spontaneous plans. If you're traveling with others, consider setting expectations ahead of time by stating your top two or three tourist activities you want to prioritize, and then letting the rest of the time be for casual exploring or relaxing. Let your family or travel partners know how much (or how little) you want to do so everyone’s on the same page. Protecting your rest isn’t lazy—it’s smart. After all, the goal is to come home refreshed, not needing another vacation to recover from this one.
Bon Voyage!
So if you’re heading out on vacation soon, consider making sleep your travel MVP. Let go of the pressure to stick to a perfect workout or eating routine, and instead give your body the deep rest it deserves. You might come back not just refreshed, but genuinely healthier. Here’s to recharging well, sleeping deeply, and soaking up every minute of your summer getaway. Sweet dreams and safe travels!
P.S. If you’re maximizing your sleep and still want to snag a workout while on your trip, I can help you by programming a quick, travel-friendly workout tailored specifically to your goals & destination. Book a 30 minute online or in-person session with me here.