Experts named the main factors of quality recovery on vacation

Vacation is traditionally perceived as a time of complete reboot: it seems that a change of environment and a lack of work tasks should automatically restore energy and clarity of thinking. However, a sudden change in the regime, an excess of impressions and a violation of the usual sleep schedule often lead to the opposite effect — a person returns feeling tired and distracted. ORMATEK experts and nutritionist, nutrition and healthy lifestyle specialist Maxim Obukhov told Izvestia on February 25 how to organize a vacation so that it really helps to recover.

One of the most common mistakes on vacation is an abrupt change in sleep patterns. Falling asleep late, getting up closer to noon, nighttime activities and regular alcohol consumption in the afternoon lead to a malfunction of the body's natural biorhythms. Even if the total duration of sleep increases, its quality may decrease.

"With a sudden regime change, the body needs time to adapt, so a person can sleep longer than usual, but at the same time feel tired. Alcohol and late meals can also impair overall recovery," Obukhov said.

In addition, irregular sleep and overeating can affect energy and concentration levels, so after resting, a person may feel lethargic and less productive. The specialist recommends adhering to a stable regime, going to bed and getting up at the same time. On average, an adult needs about eight hours of sleep, while women may need a little more time to recover.

According to ORMATEK experts, it is the quality of sleep that largely determines how effectively a person recovers on vacation. Spinal support and a well-chosen pillow make it possible to shorten the adjustment period and return to the usual rhythm faster.

"On vacation, people often underestimate the importance of a mattress and pillow. Even a few nights on a mattress that is too soft or hard can affect the quality of recovery. If the conditions differ from the usual ones, it is important to take care of additional support — for example, choose a suitable pillow. Many hotels today offer a "pillow menu", and it's worth using: a well—chosen model reduces muscle tension and accelerates the transition to deep sleep phases," ORMATEK experts said.

They also recommend paying attention to how you feel after the first night: discomfort in the lower back or neck, a feeling of sagging or excessive pressure on the shoulders and hips may indicate inappropriate surface stiffness. In such a situation, it is worth checking with the hotel the possibility of replacing the pillow or choosing a more comfortable option.

If you have chronic back pain, experts advise you to check the characteristics of the bed in advance when booking. Even a few nights on unsuitable support can increase tension in the muscles and prevent proper rest.

It is important not to give up the usual physical activity and training on vacation: for people who regularly exercise, an abrupt cessation of exercise can lead to a decrease in tone. Obukhov advised to reduce the intensity of training by no more than 20-40%. Light aerobic exercise, swimming and walking support metabolism and improve sleep, and changing the activity format — surfing, beach volleyball or tennis — helps the nervous system to switch.

The diet on vacation also often becomes less balanced: excess sugar and fats are combined with a lack of protein, which is necessary for the recovery of the body. According to the nutritionist, sufficient intake of protein and water helps maintain energy levels and accelerates recovery after exercise. He also recommends moderate consumption of sweets and alcohol.

The expert notes that nutrition also affects the level of dopamine, a substance associated with motivation and a feeling of vivacity. With a protein deficiency and an excess of sugar, energy levels may decrease, even if a person is formally resting.

But even following these rules does not always guarantee a full recovery if the sleeping place is uncomfortable. It is important to maintain the spine in its natural position — this reduces muscle tension and promotes deeper sleep.

According to experts, recovery on vacation depends not so much on the number of free days as on the quality of the rest. Attention to the regime, nutrition, activity and sleep conditions helps the body to adapt faster and save resources after returning to work.

Head of the Sleep Study.Professor Eduard Yakupov said on February 4 that chronic insomnia causes weight gain, anxiety, decreased libido and other consequences due to hormonal imbalance. All key hormones — cortisol, melatonin, insulin, testosterone, adrenaline — are part of a single neuroendocrine network, where failure of one link triggers a chain reaction. If the brain detects anxiety or lack of oxygen during sleep, it triggers an alarm. Cortisol rises sharply — exactly when it should be minimal. This becomes the trigger for the hormonal "domino effect."

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