Millions of British travelers may lose up to two days of their vacation to a phenomenon dubbed the 'holiday sleep hangover,' according to a sleep expert. This fatigue, stemming from travel disruptions and anxiety, can linger long after the trip concludes.

New research indicates that 76 percent of Britons find their sleep affected by travel, with over 40 percent reporting that tiredness impacts at least the first day of their holiday. Data analyzed by the sleep technology firm Simba suggests that with nearly 18 percent of Britons planning trips abroad this summer, more than 23 million adults could experience this holiday-related fatigue.

Lisa Artis, Deputy CEO of The Sleep Charity, an organization partnered with Simba, attributes the 'holiday sleep hangover' to a combination of factors. These include early airport departures, altered routines, poor sleep during transit, unfamiliar hotel environments, and jet lag. She described it as a 'hidden physical and mental cost of modern travel,' noting that sleep disruption can begin before departure and continue after returning home.

Nearly 14 percent of the 1,000 UK adults surveyed reported losing at least two days of their trip to tiredness, while over 25 percent needed several days to recover post-trip. Almost a quarter (24.3 percent) even felt they needed another holiday to recover from the one they had just taken.

Artis suggests many travelers are already sleep-deprived before leaving home due to factors like travel anxiety, excitement, and early alarm calls. More than a quarter of respondents (26.1 percent) reported sleeping worse than usual the night before traveling, with one in five managing only three hours of sleep or less. Despite this, 17.6 percent of travelers arrive at their destination feeling completely drained, yet 19.2 percent continue to book very early morning or late-night flights.

To mitigate pre-travel sleep debt, Artis advises against forcing an early night before departure, as this can increase alertness and make it harder to fall asleep. Instead, she recommends maintaining a normal bedtime routine.

Travel itself further disrupts sleep, with nearly one in three Britons (29.9 percent) struggling to sleep on planes, particularly in seats with limited legroom.

Artis suggests choosing a window seat near the middle of the aircraft for fewer interruptions and less noticeable turbulence. She also advises avoiding seats near toilets and galleys. A window seat offers a place to rest one's head, and seats closer to the wings can provide a more stable experience for anxious flyers.

Airport drinks also contribute to travel fatigue. Almost one in five travelers (19.4 percent) reported consuming alcohol before or during their journey. Artis warned that higher alcohol content, particularly in spirits like vodka, gin, rum, and whiskey, can lead to greater dehydration. She recommended alternating alcoholic beverages with water to combat this.

Upon arrival, getting a good night's sleep remains a challenge for many. Over one in five Britons rarely sleep well on their first night away, with unfamiliar surroundings making it difficult to relax. Packing a familiar pillowcase from home, avoiding long afternoon naps, and exposing oneself to daylight soon after arrival can help the body adjust.

The impact of travel fatigue extends beyond the holiday itself. Nearly one in five respondents (18.3 percent) felt more exhausted during their first week back at work than before the trip. Over a quarter (27.5 percent) reported that travel-related tiredness affected them for at least two days after returning home.

Recovery time depends on the distance traveled and the number of time zones crossed, with eastward journeys generally requiring longer adjustment periods than westward ones. Artis emphasized that optimizing the sleep environment at home, with comfortable pillows and cooling sheets, can aid in re-establishing a normal sleep routine. She stated, 'Your sleep environment can help speed up recovery.' The goal, she concluded, is to provide the body with the best conditions to recover, ensuring holidays are refreshing rather than draining.