'Bank holiday burnout' as Brits lose four hours of sleep over long weekend

Daily Mirror

25-05-2025

A poll of 2,000 adults found 42% feel pressure to make the most of the extra day off, losing an average of four hours of sleep compared to normal weekends
A staggering 9 out of 10 Brits have experienced exhaustion after a bank holiday weekend, with many people ending up more drained than when the break began.
According to a survey of 2,000 adults, 42% feel compelled to make the most of the extra day off, leading to an average of 4 hours' sleep loss compared to a regular weekend.
Moreover, almost 1 in 6 individuals (16%) attempt to cram as many activities as possible into the long weekend, resulting in 84% committing to social plans they can't get out of, wishing they'd made time for genuine relaxation instead.
Many try to maximise their time by squeezing in productive activities such as gardening (33%), cleaning and tidying (29%), and tackling overdue DIY projects (26%).
Research conducted by Premier Inn found that 94% of respondents compromise on sleep by either staying up late or rising early, or both, to fit in their bank holiday plans.
However, sleep experts warn that this creates "social jetlag", which mimics the symptoms of traditional jetlag. Approximately two-thirds of Brits - and almost 9 out of 10 Gen Z respondents - admit to having experienced this phenomenon after a bank holiday.
James Wilson, sleep expert for the hotel brand, also known as The Sleep Geek, stated: "We're all guilty of trying to pack too much into a long weekend.
"We tend to stay up later, wake up later, catch up on household chores, eat at odd times, and maybe drink a bit more than usual – all this throws your body clock off track, and you could end up with 'social jetlag'."
The research indicated that for bank holidays, folks favoured spending more time outdoors (23%), soaking up the sun (21%), or simply lounging about doing nothing (22%).
However, fewer individuals seize the chance to hit the beach for some R&R – only 17% plan a day by the seaside, and a mere 16% embark on impulsive trips.
Instead of unwinding, 60% confess to packing their itineraries too full – agreeing to engagements they aren't keen on (25%), rising early despite fatigue (25%), or travelling back late and ploughing straight into work the next morning (16%).
As such, 21% of employees feel they require an additional day off post-holiday, blaming the return to work (15%), inadequate sleep (16%) and the effort to appease everyone (15%) as the key reasons for their bank holiday burnout.
Moreover, when facing a compressed four-day working week, 14% worry about slipping behind on emails, 13% are anxious about tackling their to-do lists, and 12% are stressed over squeezing five days' workload into four, as revealed by the poll from OnePoll.
Other factors that contribute to restful sleep, according to the survey, include breathing in fresh sea air (30%), a more comfortable bed (30%), and a change of scenery (11%).
A spokesperson from Premier Inn stated: "We want to put the 'holiday' back into 'Bank Holiday'. We know how easily those extra Bank Holiday days can fill up with life admin like catching up on emails, running errands and cleaning the house, but it's essential to remember that it's supposed to be a holiday.
"Our sleep expert and research highlight the value of taking a proper, well-earned break – whether it's a mini-break to the coast, making time for a spontaneous getaway or just having a change of scenery.
"A change can be as restorative as rest and making time to pause the life admin and truly unwind will leave us feeling refreshed, recharged, and ready for the days ahead."
TOP TIPS FROM SLEEP EXPERT TO RECOVER FROM 'SOCIAL JET LAG'
1. Give yourself a break
If your sleep isn't great on Monday night, don't feel guilty about it. Having fun is vital for your mental health, and by simply accepting that Tuesday might be a bit tougher, you'll probably sleep better just by not stressing about it.
2. Get some sunshine
Exposure to natural light early in the day acts as a reset button for your body clock. Even 15-20 minutes during the day can make a significant difference. Do it as early as possible – especially on Tuesday – and keep it going all week.
3. Eat like your rhythm depends on it
Your circadian rhythm, or internal body clock, isn't solely dictated by light exposure – it's also affected by your eating patterns. Aim to consume your meals at consistent times from Tuesday onwards, and steer clear of heavy meals within three hours of hitting the hay.
4. Get moving, but don't push too hard
Physical activity is a boon for sleep, but timing is key. If you're feeling the effects of sleep deprivation and typically exercise in the early morning, perhaps give that 6am HIIT class a miss on Tuesday. Engaging in physical activity is beneficial, but consider swapping strenuous workouts for gentler options like a leisurely walk until your sleep pattern normalises.
5. Lay off the sleep tracker
While sleep trackers can provide valuable insights, obsessing over your sleep data (a condition known as orthosomnia) can actually exacerbate sleep issues. If you're already aware that your sleep quality might be subpar, fixating on a number that merely confirms your suspicions won't do you any favours. So, take the data with a grain of salt until your sleep schedule returns to its usual rhythm.