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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. And almost one in six (16%) try to fit in as many activities as possible into one long weekend.

As a result, 84% have found themselves engaged in a social plan they can't get out of, wishing they'd made time to actually relax instead. Many try to make the most of their time by cramming in productive activities like gardening (33%), cleaning and tidying (29%), and finally tackling long-postponed DIY projects (26%).

The research, commissioned by , has found that to fit in their bank holiday plans, 94% will sacrifice sleep by either going to bed later or getting up earlier - or both. But according to sleep experts, this creates "social jetlag", which mimics the symptoms of traditional jetlag.

With two thirds of Brits - and almost nine in 10 Gen Z respondents - admitting they have experienced this phenomenon after a bank holiday. Sleep expert for the hotel brand, James Wilson - also known as The Sleep Geek, said: "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 study found that when it comes to what they would prefer to do with their bank holidays, more time outdoors (23%), lounging in the sun (21%), and simply doing nothing (22%) were among the most popular.

However, fewer people take the opportunity to venture further afield for some relaxation - only 17% spend a day at the beach, and just 16% go on spontaneous getaways.

Instead of relaxing, six in 10 admit to overloading their schedules - agreeing to plans they didn't really want to make (25%), waking up early despite feeling exhausted (25%), or travelling back late and heading straight into work the next day (16%).

As a result, 21% of workers feel they need an extra day off to recover, citing going back to work again (15%), not sleeping properly (16%) and trying to please everyone (15%) as the most exhausting parts of the long weekend.

And on returning to a four-day working week, 14% are concerned about falling behind on emails, 13% feel worried about their to-do list, and 12% feel stressed about cramming five days of work into four, according to the survey conducted by OnePoll.

It also emerged factors which contribute to more restful sleep include fresh sea air (30%), a more comfortable bed (30%) and a change of scenery (11%).

A spokesperson for Premier Inn said: "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 important 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."

1. Cut yourself some slack

If your sleep isn't great on Monday night, don't feel guilty about it. Having fun is important 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. Soak up the sunshine

Getting some natural light early in the day is like a reset button for your body clock. Even 15-20 minutes during the day can make a huge 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 isn't just driven by light - it's also influenced by when you eat. Try to eat your meals at regular times from Tuesday onwards, and avoid heavy meals less than three hours before bedtime.

4. Move your body, but don't overdo it

Exercise is brilliant for sleep. but timing matters. If you're sleep-deprived and usually exercise early, maybe skip that 6am HIIT class on Tuesday. Moving your body is great, but swap high intensity workouts for something gentler like a walk until you're back in sync.

5. Put the sleep tracker down

Sleep trackers can be insightful, but if you already know sleep might not be brilliant, staring at a number telling you what you already feel isn't going to help. In fact, obsessing over your sleep (known as orthosomnia) can make it worse - so take the data with a pinch of salt until things are back to normal.