Suffering Cognitive Fatigue? Here's How To Stay Sharp As You Travel

Workplace stresses, personal worries and the general information overload of the 21st century all tend to deplete our mental energy. Over intense or extended periods of strain, your reaction times seem to slow down, decision-making feels more difficult and it's hard to concentrate even on simple or enjoyable tasks such as reading for pleasure. Sometimes known as "brain fog", the technical term for this sensation is cognitive fatigue.
 

While travel might promise the rest and relaxation that comes with breaking from routine, it can also make things worse by adding jet-lag, sleep disruption and related exhaustion to existing strains on your mind and body. And when that happens, you don't feel alert enough to feel the benefit of a holiday, or perform as you should on a business trip. So, let Novotel guide you through the science of executive function, with gentle suggestions for navigating through brain fog into clearer conditions.

Medical writer Mary West describes the problem as a "deterioration in the ability to think effectively and maintain focus". Age and health can be major factors, and certain physical or psychiatric conditions are strongly linked to cognitive fatigue. Recent years have seen increased attention on cognitive fatigue, with various studies proposing a number of possible causes:
 

• Chronic stress and "burnout" caused by overwork can trigger an excess of the hormone cortisol, which inhibits mental clarity.
• Diet and hydration play an important role, as a lack of water or sufficient nutrients will impair brain function.
• Information overload is considered a powerful contributor to the problem, especially as more of us feel required or pressured to receive and respond to emails and text messages, or check news alerts and updates through the day.
• Screen time such as video games or streaming TV shows have negative effects through over-stimulation. Use of phones and other electronic devices at night can also lead to sleep deprivation, memory issues, reduced attention span, mood swings and a mental tiredness sometimes called "digital fatigue".

If addressing the above causes of cognitive fatigue can help you work more efficiently and relax more effectively at home, that goes double for when you're extra-tired or stressed while travelling. Here are our best tips for maximising cognitive function on the go.

Once you're already lost in brain fog it can take a while to emerge, so the best policy is to steer away from triggers as early as you can. Health professionals recommend taking certain steps before a long flight, a packed day of sightseeing, or a full slate of meetings and assignments on a business trip.
 

• Plan: Drawing up itineraries and schedules can feel like more work, especially if you're going on holiday, but it also provides a sense of order that allows your mind to rest ahead of time.
• Simplify: Whether travelling for work or business, try not to take too much on, and resist the temptation to cram each day with appointments and activities for the sake of "getting more done".
• Exercise: This sound advice extends to mind as well as body. Gym workouts, long walks and yoga sessions are great for releasing endorphins and balancing cortisol levels, but you can also amplify those positive effects with breathing exercises and mindfulness techniques such as meditation.
• Sleep: Prioritise healthy sleep above all else, especially before travel and on the first night of a trip. Eye masks, earplugs and a night-time digital detox can make a big difference, and don't be afraid to go to bed early if you need a clear mind the next morning.

A new environment can be highly stimulating, combining unfamiliar sights, sounds and languages that can overwhelm the brain. Between excursions to visit famous landmarks or meetings with local clients and colleagues, it's a good idea to take short breaks and brief moments to yourself until your mind adjusts to these new experiences. Some ideas to help with mental resets:
 

• Napping: Studies show that even a micro-nap of 5 to 15 minutes improves cognitive function, while longer naps may cause initial grogginess but boost your brain's performance over several hours.
• Going dark: If sleep is not possible, take a few minutes to dim the lights and switch off electronics to absorb a little darkness, which reduces sensory input to enhance focus, consolidate memory and improve cognitive function.
• Slowing down: Resist the temptation to rush from point to point on your itinerary. Proceed slow and steady, and concentrate on one thing at a time, which reduces the cognitive load placed on the mind and memory, helping you feel more alert and less distracted

Nutritional science tells us that certain foods can help prevent or reduce cognitive fatigue by providing stable energy, reducing inflammation and supporting brain function. As you're travelling, choose a variety of food to make sure you're getting a healthy supply of the nutrients you need. Many of these essential foods appear on Novotel menus across France.
 

• Fatty fish like salmon, mackerel and trout are rich in omega-3 acids that actively help increase blood flow to the brain to enhance cognition and memory.
• Blueberries, strawberries and blackcurrants are packed with flavonoids that relieve oxidative stress and ease communication between brain cells. Studies have shown that berries even help delay "cognitive ageing".
• Kale, spinach, broccoli and other leafy greens supply vitamin K, folate and lutein, all of which boost brain function and slow memory decline.
• Eggs are a key source of choline, which the brain processes into the neurotransmitter that regulates mood and memory – the perfect excuse to eat those French crêpes and omelettes!
• Dark chocolate, a favourite in France, combines flavonoids, caffeine and antioxidants to maintain a steady blood flow to the brain while boosting your mood and enhancing your focus.

Novotel's Longevity Everyday philosophy promotes the wellness of all guests, from rest and exercise to healthy and sustainable dining. Hotel menus favour nutrient-rich, plant-forward eating, and chef Alfie Steiner is among the expert collaborators of the Novotel 37 Collective, helping "to put more plants on plates around the world". At properties across France, your guest experience is designed to help you feel great throughout your holiday or business trip.
 

At Novotel Clermont Ferrand for example, you can maximise mental energy through combining deep relaxation with healthy activity. There's an outdoor pool, jacuzzi and solarium onsite, while the surrounding countryside offers golfing, hiking and even paragliding adventures around the volcanoes of Auvergne.
 

A sea-view suite at Novotel Deauville Beach lets you breathe in the restful breeze from the Atlantic, while the panoramic restaurant and bar terrace below serves fresh sushi – rich in omega-3 to help your brain process all this new sensory input.
 

Novotel Narbonne Sud is primed for business with seven conference rooms and a coworking space, while the restaurant serves all the right breakfast foods and regional dishes to help ensure optimal brainpower. In your free time, replenish in the pool or stroll the parkland grounds.
 

Cognitive fatigue doesn't have to diminish your travel experience, and every Novotel stay is tailored to the needs of a healthy mind and body. Looking for more travel tips? Check out our articles on proper hydration and syncing your circadian rhythms.