5 reasons why you feel so tired during your days off and how to fix it

Fatigue: The incessant buzz of emails, back-to-back meetings, and constant screen time during the workweek can overload your senses and exhaust your mind

Ah, the weekend — a time for relaxation, rejuvenation, and… exhaustion? It's not uncommon to find yourself feeling utterly drained when your much-awaited days off finally roll around. While weekends are meant for recharging, many of us end up feeling more fatigued than refreshed. If this sounds all too familiar, you're not alone. Here are a few reasons why you might be feeling tired during your precious week-offs and practical tips to turn things around.

1. Accumulated sleep debt

Routinely sacrificing sleep on workdays accumulates a significant sleep debt, which you aim to repay over the weekend. But attempting to catch up on lost sleep by oversleeping can further disrupt your body's natural sleep-wake cycle, resulting in grogginess and fatigue.

Solution: Prioritise consistent sleep. Aim for seven to nine hours of quality sleep each night, including weekends, to reduce the need for catch-up sleep. Establish a relaxing bedtime routine and create a sleep-conducive environment to ensure restful nights.

2. Overstimulation during workdays

The incessant buzz of emails, back-to-back meetings, and constant screen time during the workweek can overload your senses and exhaust your mind. The brain works overtime processing information, often leaving you mentally drained even before the weekend begins.

Solution: Practice mindful breaks during work hours. Stepping away from screens, practising brief meditation, or taking short walks can help recalibrate your mind. Set boundaries by scheduling periods of uninterrupted focus to prevent overstimulation.

3. Poor nutrition and hydration

Indulging in irregular or unhealthy eating habits during weekends can contribute significantly to feeling lethargic. Whether it's consuming excessive caffeine, alcohol, or junk food, these dietary choices can impact your energy levels and leave you feeling sluggish.

Solution: Focus on balanced meals and hydration. Ensure your weekend diet includes a variety of nutrients from fruits, vegetables, whole grains, and lean proteins. Stay hydrated by drinking enough water throughout the day to support your body's energy levels.

4. Lack of physical activity

Paradoxically, lazing around all weekend might seem like a great way to recharge, but it can actually contribute to feeling more tired. Without regular physical activity, your body might struggle to maintain energy levels and end up feeling more lethargic.

Solution: Incorporate light exercise into your weekend routine. It doesn't have to be an intense gym session—try a leisurely walk, yoga, or any activity you enjoy. Physical movement can help boost circulation, improve mood, and elevate energy levels.

5. Social jet lag

The term "social jet lag" refers to the misalignment between your body's internal clock and your social schedule. Drastically altering your sleep and waking times on weekends to fit social engagements can confuse your body, mimicking the symptoms of jet lag.

Solution: Maintain a steady sleep schedule. While it's tempting to stay up late and sleep in during weekends, try to stick to a consistent sleep routine, adjusting by no more than an hour or so, to minimise the effects of social jet lag.