By the end of the academic year, most of us are counting the days until we can get a little R and R—and it’s no wonder, considering the intellectual, emotional, and physical demands of teaching. Between class prep, administrative duties, needy students, and relentless grading, summer can—and should—be a time to rest, relax, and recover, so that we can recommit to our jobs come fall.

Too often, however, we end up using our summers to catch up on research or writing. We meet with colleagues to compare notes and occasionally grouse when we should actually take vacation time much more seriously.

Science backs this up, and it all has to do with stress. Stress builds up over the course of the year and can be so toxic that it impedes the body’s ability to resist infection. It can even lead to poor digestion, anxiety, depression, and irritability. Sound familiar?

Multiple studies show that vacations ease stress by removing us from the people and environments that cause that stress. Getting away from it all breaks your usual pattern and allows you to rejuvenate yourself. Research indicates that vacationers come home with fewer headaches and backaches. Taking time off even appears to prevent heart disease, heart attacks, and death from a cardiac-related event. Better sleep is yet another result of vacations—because vacations change up our habits, they reset our sleeping patterns, so we sleep better when we return home.

Aside from physical reasons to stop and smell the roses, research shows that taking time off actually improves productivity back at work. Constant working at peak capacity (or close to it) ironically hinders us from doing our best work. The Boston Consulting group found that employees who vacationed were happier as well as more efficient workers than their counterparts who stayed home. Frequent vacationers tend to remain at their jobs longer, too, the researchers found.

One of the problems with vacations, however, is that they often become another source of stress. The following pointers can help your vacation do what it’s supposed to.

1. Plan ahead. Research your destination so you can choose activities and reserve tickets.
2. Know laws and regulations. Be aware of other countries’ laws and regulations. Learn your rights about airline-related issues, too.
3. Enjoy yourself. Let go of guilt about leaving home and those who aren’t with you.
4. Check e-mail…if you must. Many people feel stress about the pile-up of unanswered mail when they return home. If you’re one of them, check your e-mail when you’re away. It’s better than worrying about it.
5. Try new activities. Challenges that take you out of your comfort zone will help you feel replenished.
6. Plan for contingencies. Bring medications, sunscreen, extra glasses, and whatever you need to feel comfortable while away.

As teachers, we don’t work traditional hours. We can be responding to student e-mails at midnight on a Sunday or preparing a lesson at 6 a.m. for a 10 a.m. class. Summer is the time for us to take advantage of time away from the academy, so that we can return fresh and ready for the next batch of students.

So, happy summer!