Should I take a buffer day (or two) after my trip?

If travel days reliably flare you, a buffer day isn’t indulgent—it’s how you keep the trip from stealing the week after.

• If you usually crash 24–72 hrs after exertion → take 1–2 buffer days.
• If you must return to work immediately → downshift your final 48 hrs on trip.
• If you recover fast and travel is short → optional, but still helpful.

Return-day load + unpacking + life snap-back is a triple-stack stressor. Buffer days de-stack it.

What if I can’t take time off? Convert your last day into a “soft landing day.”

Is a buffer day still part of the trip? For your body, yes.

How do I explain this to others? “This keeps me functional after travel.”

• Pacing literature shows delayed crashes after over-exertion; buffer days prevent rebound spirals.
• Energy conservation treats rest as treatment, not weakness.
• Micro-anchor (migraine): Post-trip sleep debt is a relapse risk — buffer protects you.
• Micro-anchor (OA/back pain): Return-day stiffness often peaks on Day 2; plan for it.