Back to work: 7 tips to regain your energy and sleep well
After several weeks with a more relaxed routine, waking up without an alarm and having more time for yourself, returning to your usual work routine can be a shock to the body.
Earlier wake-ups, notifications first thing in the morning, back-to-back meetings, cognitive load… The body and brain suddenly have to get back into a rhythm they had put on hold.
The result? Fatigue, difficulty concentrating, irritability… and sometimes disrupted sleep.
The good news? A few simple habits can help you regain your energy.
Help your body readjust
After several weeks of vacation, your body clock may have developed new habits: later bedtimes, later wake-ups, less structured days…
To avoid the shock of returning to work, gradually bring your bedtime and wake-up time forward in small steps, either a few days before or after your return. The goal is to give your body time to readjust without creating additional sleep debt.
Try to maintain regular sleep and wake times, including at weekends. Your body clock functions better when it has consistent cues.
Our tip: prioritise consistency over sleeping in to help your body naturally regain its energy.
Avoid the “snooze” trap
We’ve all postponed our alarm in the hope of getting a few extra minutes of sleep. Yet repeatedly snoozing your alarm can fragment the final minutes of your sleep and increase that groggy feeling when you wake up, known as sleep inertia.
Our tip: set your alarm for the time you actually need to get up and, whenever possible, avoid repeatedly hitting snooze. A few extra minutes of sleep won’t make up for accumulated sleep deprivation.
And if you consistently need the snooze button to get out of bed, the problem may not be your alarm… but simply a sign that your body isn’t getting enough sleep.
Make time for a power nap during your day
Does your workplace have a rest area or power nap chair? Make the most of it! These spaces are designed to help you take a genuine break.
A 10- to 20-minute power nap can help restore alertness, concentration and energy for the rest of the day.
If your workplace doesn’t yet have a dedicated space, find somewhere quiet, put your phone on silent, set an alarm and give yourself permission to take this moment.
Our tip: make power naps part of your routine at the first signs of fatigue. A short break can help you recover and get back to work more effectively. 15 minutes of recovery is better than an hour spent fighting fatigue.
Bring Physical Activity Back Into Your Routine
Walking, cycling, yoga, swimming, Pilates, mobility exercises… Getting back into physical activity gradually allows you to get your body moving again without adding unnecessary fatigue. Regular physical activity can also contribute to better-quality sleep.
And why not use this back-to-work period to try an activity you’ve been interested in for a while? September can be a great opportunity to break out of your routine and set yourself a new goal.
Our tip: focus on consistency and choose an activity you genuinely enjoy. This is often the best way to make it a lasting part of your daily routine.
Take care of your digestion
What you eat and when you eat it can play a role in the quality of your sleep.
Opt for a balanced, varied and easy-to-digest dinner, avoiding particularly rich or heavy meals. Ideally, allow 2 to 3 hours between dinner and bedtime to give your body enough time to digest before the night.
Also pay attention to your caffeine intake. Coffee, tea and energy drinks can remain active in your system for several hours. It is best to limit caffeine at least 6 hours before bedtime.
In the evening, choose a warm, caffeine-free drink to help your body gradually wind down: chamomile, lemon balm, verbena, linden…
Create a bedtime ritual
After a day filled with demands and constant stimulation, your brain cannot always switch instantly from “work mode” to “sleep mode”.
To make this transition easier, create a comforting evening ritual that you can repeat regularly:
- Read a few pages to gradually let go of thoughts from the day.
- Spend a few minutes breathing or relaxing to release tension.
- Step away from screens and notifications to reduce stimulation before bedtime.
The goal is to repeat a few simple habits that allow your body to slow down and recognise that the day is coming to an end.
Conclusion
Returning to work doesn’t have to mean feeling exhausted. After several weeks with a different routine, your body simply needs time to find its bearings again.
By gradually reintroducing regular sleep schedules, physical activity, recovery breaks, balanced meals and a relaxing evening ritual, you can create the right conditions to regain your energy and improve your sleep.
And above all, remember: recovery is not wasted time. It is what allows you to stay fully focused, available and effective throughout the day.