How to Build Real Rest Into Your Travel Plans

Last Updated: January 29, 2026 by Michael Kahn. Published: January 29, 2026.

Have you ever come back from a trip more exhausted than when you left? In fact, there are even articles on the phenomenon on sites like Psychology Today, discussing why it is not you, what real rest looks like, and how you can recover from a vacation that leaves you more drained than before you left.

But before you get to that point of needing tips to recover, how about you plan a trip that allows you to do what you want, but also build rest and recovery in as standard too?

And the best thing is you don’t need to make massive changes, just some tweaks to your plans to get the best of both worlds.

Leave Space Between Activities

The simplest way to put more rest into your vacation is to leave yourself some space between different activities.

Diving from breakfast into sightseeing and into transport, then right into dinner, and repeat, is a surefire way to exhaust yourself.

Now, if you need to do this for one or two days for logistical reasons, that can’t be avoided, fair enough, but as much as you can, build rest around each activity or full day by having nothing booked.

A good idea is to book activities earlier in the day when everyone is feeling good and refreshed, then use the late afternoons or evenings to wind down and relax.

If you can’t do that, extend the time between activities, leave an extra hour to meander at a slower pace to get to where you need to be next, don’t pre-book everything, and let the empty gaps direct you.

Not only will you reduce the overwhelm, but you’ll also be more present for those things you do actually end up doing.

Bring Small Restful Activities With You

Rest isn’t always lying down or having a nap or doing nothing at all, although all are valid options. If these aren’t for you, though, then why not take some activities from home with you? Don’t rely on whatever happens to be around; be intentional when packing and take things you know you need to help you relax.

It might be a book or two you’re reading; you might prefer to take puzzle books you sit and fall into during a quiet afternoon. It can be downloading your favourite movies to watch wherever you are, listening to podcasts or downloading those too. It might be a new book, a journal, or opening a daily crossword on your phone to check in and get the brain engaged for a while.

It doesn’t actually matter what you do as long as it relaxes you and helps you restore some calm and balance.

Slow Down Meals and Evenings

Meals shouldn’t be treated like fuel stops when you’re travelling. Sure, there is a time or two when you’re grabbing a bite to eat on the go, but when you can, stop, sit down, and enjoy the meal. Be it breakfast, lunch, or dinner, choose only one if you have time constraints and avoid rushing what you eat or the time you allocate for the meals.

Savour it, soak in the atmosphere, linger a bit longer, have an extra drink, and simply exist without having an agenda or trying to squeeze one more thing in.

These small cues signal to your body that it’s safe to slow down for a little while and turn off the high-alert mode that’s getting you to where you need to be.

Use Travel Time as Downtime

The travel part of your vacation isn’t something you need to endure. You don’t need to distract yourself from it or wish it away. You can use it as downtime before and after your trip, where possible.

Whether it’s the train journey home, the car ride to the airport, the flight, or boat transport, use them as natural pauses on your travels. You don’t need to be occupied the entire time; you should simply treat these parts of the trip as times when you unwind, slow it down, and take a deep breath, especially if you have a packed itinerary ahead of you.

Watch the scenery out the windows, watch a film on your phone, read a book, or listen to calming music. It’s irrelevant how you spend your time relaxing; the important part is that you do it.

Protect Your Sleep

The last thing you want to do on your trip is to wait until you’re physically exhausted before you get some sleep. Burning the candles at both ends is what leads to you needing a break post-vacation.

Let’s be honest, when you go away, the first thing that takes the hit is your sleep. You don’t need to replicate your home sleeping routine exactly, but you do need to be mindful of the sleep you get and ensure you’re getting enough to let your body wind down, break down the day’s activities, and recuperate.

In reality, this looks like being honest about how many late nights you can actually handle. It’s knowing how long you need to sleep each night and knowing when to call it a night, even if no one else is. Plus, the more sleep you get, the more rested you’ll be and the more present you can be on your trip.

Have Low Energy Activities Booked In

A simple rule that works for a lot of people when they go away is to book in some low-energy activities. You need at least one for the trip. This way, you’re still doing something, but you don’t need to overexert yourself. It’s for enjoyment, not achievement.

It might be sitting in a random cafe with no place to rush to, spending the evening in a new restaurant and enjoying the view, wandering around the local area, taking in a show, people watching, etc. Again, it’s not the activity itself; it’s the effort it requires from you.

Because when every activity is high energy, you’ll never really rest and relax, and that’s the whole point, isn’t it?