5 Reasons You’re Still Tired (Even After a Holiday)

You’ve just enjoyed a holiday whether its some lazy beach days or a relaxing staycation – so why are you still feeling exhausted? 🤷‍♀️ Many of us expect to bounce back from vacation full of vim and vigor, only to find ourselves yawning at 3 PM as usual. If that sounds like you, don’t worry: you’re not alone, and there are concrete reasons for that lingering fatigue. Being tired isn’t just about needing rest; often, it’s a sign of underlying imbalances or habits that a week off didn’t magically fix. Let’s unpack the five common reasons you might still be tired even after taking a break, and what you can do to get your groove back.

Your Sleep Routine Is Out of Whack

Holidays can throw off our sleep schedules. Maybe you stayed up late binging Netflix or dancing under the stars, and slept in without an alarm (no judgment – you deserved it! 😴🙌). Or perhaps you traveled across time zones and your internal clock is still adjusting. Poor sleep or irregular sleep times can lead to “vacation lag” that persists when you return to work. Even a few nights of inadequate sleep can significantly impact your energy, cognitive function, and mood. In one study, young adults restricted to 4 hours of sleep for just a week functioned like people decades older in terms of metabolism and alertness. The bottom line: If you’re not sleeping deeply and consistently, a holiday won’t cure your fatigue. To fix this, prioritize good sleep hygiene. Go to bed and wake up at consistent times (yes, even on weekends as much as possible), ensure your bedroom is dark, cool, and quiet, and avoid heavy meals or screens right before bed. It might also be that your holiday wasn’t as restful as planned – we often pack in activities or, if you have kids, you might be vacationing but not resting (chasing toddlers around a resort is joyful but tiring!). Consider scheduling a “buffer day” at the end of your next trip dedicated to pure rest at home. For now, make quality sleep a non-negotiable part of your routine and you should start seeing your energy improve.

You Might Have Hidden Nutrient Deficiencies

If you’re dragging yourself through the day with heavy limbs and frequent sighs, the issue could be something as simple (and fixable) as a vitamin or mineral deficiency. Two big culprits for persistent fatigue are iron and vitamin B12. Iron is crucial for transporting oxygen in your blood; when you’re low (anemic), everything can feel like climbing uphill. It’s common, especially in women (due to menstrual cycles). In fact, iron deficiency doesn’t just make you tired – it can also make you feel anxious or down. One study found people low in iron had significantly higher rates of fatigue, depression, and anxiety symptoms until the deficiency was addressed. Vitamin B12, on the other hand, is key for nerve function and energy production. If you’re vegetarian/vegan or don’t eat much meat, you could be low in B12 – and fatigue, brain fog, or low stamina are classic signs. B12 deficiency has been linked to mood disturbances as well, and research shows people with higher B12 levels tend to recover better from depression (it’s that important for the brain). Magnesium is another one: it helps your muscles relax and supports deep sleep, so low magnesium might leave you feeling restless and achy. What to do? Get some blood work done with your GP to check your iron status (ferritin levels) and B12 at least. These deficiencies are very treatable – through diet (eating more iron-rich foods like lean red meat, spinach, legumes, or B12-rich foods like fish, eggs, dairy) or supplements if needed. Don’t just self-diagnose and pop pills, though; getting confirmation via a simple test will guide you to the proper solution. Once you replenish what you’re lacking, you may find your “fuel tank” feels much more full.

3. Your Thyroid Is on Cruise Control (Sluggish)

The thyroid gland – a butterfly-shaped gland in your neck – is your body’s metabolism regulator. It releases hormones (T3, T4) that control how energetic (or not) you feel, among many other things. If your thyroid is underactive (a condition known as hypothyroidism, which is fairly common in women over 40 but can happen to anyone), your whole system runs a bit slow. Think of it like your body’s engine is idling when it should be revving. Symptoms include constant fatigue (no matter how much you sleep), weight gain or difficulty losing weight, feeling cold, dry skin/hair, and sometimes low mood. Even a slightly underactive thyroid can leave you feeling blah. On the flip side, an overactive thyroid can cause tiredness plus jitteriness – but that’s less common. There’s a strong link between thyroid function and how we feel mentally: research shows an underactive thyroid is associated with depressive symptoms, while an overactive thyroid can trigger anxiety. The only way to truly know is to test your thyroid hormone levels via blood test (including TSH, Free T4, and Free T3). If you suspect this, see your doctor. Thyroid issues are very treatable with medication and diet changes. Even if you don’t have a diagnosable thyroid condition, supporting your thyroid can help your energy: ensure you’re eating enough iodine (seaweed, seafood, dairy, eggs), selenium (brazil nuts, fish), and zinc (meat, pumpkin seeds) – these nutrients are needed for thyroid hormone production. Cutting back on excessive sugar can also help, as high sugar diets can throw hormones out of whack. Bottom line: a sluggish thyroid could be the hidden reason you’re tired, so it’s worth investigating if other causes don’t pan out.

4. Blood Sugar Highs and Lows Are Zapping You

Do you ride the blood sugar rollercoaster? 😵🎢 This is a huge energy killer for many of us, especially if we indulged over holiday on more sweets, refined carbs, or cocktails than usual. Here’s what happens: you down a sugary drink or a big bowl of pasta -> your blood sugar spikes, giving you a quick burst of energy (and often a mood lift) -> your body pumps out insulin to shuttle that sugar into cells -> your blood sugar then plummets, and crash! You’re left feeling wiped out, shaky, irritable, or craving more sugar/coffee. These rapid swings strain your body and can absolutely leave you feeling more tired after a vacation full of treats, because your poor system is trying to rebalance. That 3 PM zombie phase at your desk could well be the result of a high-carb or sugary lunch. Not only does sugar wreak havoc on energy, it can also mess with your mood; people often report feeling flat or anxious after a sugar crash. One classic example is the “holiday food coma” – ever felt like napping immediately after a big sugary brunch or a couple of pancakes with syrup? That’s the spike-and-crash in action. The solution is to stabilize your blood sugar. You can do this by always pairing carbs with protein and healthy fat, and opting for high-fiber “smart carbs” instead of refined ones. For instance, trade a pastry for some wholegrain toast with avocado and egg. Include protein at every meal (to slow sugar absorption). Snack on nuts or Greek yogurt instead of candy. And if you do have something sweet, try having it after a balanced meal, not on an empty stomach – it will soften the blood sugar spike. Also, watch the caffeine and alcohol: too much coffee can cause crashes later, and while alcohol might help you fall asleep, it often worsens sleep quality, leading to grogginess the next day. By eating in a more balanced way – lots of veggies, adequate protein, high-fiber grains, and less added sugar – you’ll keep your energy on a more even keel. No more wild swings means no more sudden energy nosedives.

5. You Haven’t Truly Recovered from Stress or Burnout

Here’s a big one that a short holiday often can’t fix: chronic stress and burnout. If you’ve been pushing yourself for months on end – demanding job, family responsibilities, always “on” – you might be running on adrenaline and cortisol (stress hormones). When you do finally stop for a vacation, you might actually feel the exhaustion you’ve been suppressing hit you like a truck. (Ever notice you often get sick right after a big project or once you finally relax? That’s your body downshifting and saying “okay, now I’ll show you how worn out we really are.”) Burnout isn’t cured by just a weekend away when the underlying causes (like workload, mental strain, emotional exhaustion) are still present. Without addressing those deeper stressors, even vacations can leave you feeling tired. Maybe on holiday you physically rested, but didn’t get mental or emotional rest. For example, if your vacation was full of socializing when what you truly needed was quiet solitude, you might come back still emotionally drained. Psychology experts note that rest needs to match the type of fatigue you have – whether that’s physical, mental, emotional, or social fatigue. So ask yourself: what kind of tired am I really? If it’s mental fatigue from constant decision-making and problem-solving, you might need breaks that involve zero decisions (a day where you don’t plan anything, perhaps). If it’s emotional fatigue (say, caring for an ill family member or dealing with big feelings), you might need the help of a therapist or a good heart-to-heart with a friend, plus activities that fill you up emotionally. If it’s just pure physical tiredness, maybe a massage or simply more sleep is the cure. Often, it’s a mix of all of the above. Combatting post-holiday tiredness might require integrating new habits into your daily life: micro-breaks during the workday, a 10-minute meditation in the morning, stretching in the afternoon, protecting one evening a week as “me time,” etc. Think of it as bringing a bit of vacation zen into your everyday routine. Remember, burnout isn’t fixed by one holiday if your normal life is burning you out. Sustainable energy comes from sustainable habits and boundaries. So while that holiday was a good start, consider it feedback: your body is telling you it needs more. More recovery, more regularly. Don’t wait for the next vacation – weave bits of recovery into each day.

Feeling tired after a holiday is surprisingly common, and it doesn’t mean your vacation “failed” or that there’s something wrong with you. It usually means there are some foundational health and lifestyle factors that need attention. The great news is that each of these reasons for persistent fatigue is fixable. Address your sleep, fuel your body with the nutrients it’s craving, check in on your hormonal health, balance your blood sugar, and make space for true rest – not just once a year, but as a routine. You’ll be rewarded with more stable energy levels and better overall mood. Instead of needing a vacation to prop you up, you can feel more refreshed between vacations too!

Take it one step at a time. Maybe this week you focus on getting to bed by 10 pm. Next week, you add an iron-rich food to your daily diet or finally book that doctor’s appointment for a check-up. Small changes truly add up (see our post on “Simple Shifts, Powerful Results” for inspiration on that). And if your fatigue persists despite these tweaks, don’t hesitate to seek out a healthcare professional to dig deeper – sometimes chronic fatigue can have other medical causes that deserve attention.

Most importantly, be kind to yourself. Modern life is fast and demanding, and it’s okay to feel tired. Listen to those signals and use them as motivation to care for yourself. You deserve to feel vibrant and energized – and with a bit of detective work and self-care, you will get there. Here’s to you bouncing back with more energy than ever! 🚀