Tips to Reset Your Sleep Schedule After Traveling

Reset Sleep After Travel

Travel can mess up your normal rhythm of life, especially your sleep schedule! Crossing a few time zones can disturb your inner sense of time, meaning your body is in Europe at midnight while your mind is still in the United States in the early afternoon! You may feel groggy, imbalanced, even nauseated.

Here are some tips to get back on a normal sleep schedule after traveling!

Start Adjusting Before Your Trip

There’s no sure-fire way to avoid jet lag, but one of the best ways to reduce its effects is to get on the local time schedule before you leave. A few days before your flight, start to go to bed closer to the destination’s time zone.

If it’s five hours later where you’re headed, go to bed an hour or two later, and wake up the next day an hour or two earlier. Doing this for just two or three days can give your body a much-needed boost on arrival.

Get Back Into a Routine Once You Return

Your body loves its habits—so start a healthy habit early by getting into a regular routine. Wake up at the same time, eat lunch at the same time, go to bed at the same time. Give your body biological cues to feel hunger or sleepiness.

Chill Out

Be kind to your body—relax an hour or two before sleep. Turn off electronics such as T.V.s, cell phones, e-readers, tablets, and laptops. Listen to soothing music. Stretch out the kinks with some yoga. Take a long bath (this is my favorite thing after a long plane ride!).

Work Out

Speaking of stretching, try working out! Exercise is fantastic for sleep. Not only does it burn fat and build strength, it tires your body so you can enjoy a deep and restful sleep. Just be sure to exercise in the morning or early afternoon—the closer to bedtime, the more disruptive exercise can be.

Montmorency Tart Cherry Juice

Drink Montmorency Tart Cherry Juice

It’s a little-known fact that these little cherries may improve the quality of your sleep. The cherries are a natural source of melatonin, which promotes the efficiency and duration of sleep and reduces chances of insomnia—nobody wants that after arriving home from a long trip.

Try a glass of Montmorency tart cherry juice every morning and night before sleep for a few weeks, and you’ll see improvement.

Keep Your Mornings Bright & Evenings Dark

Light and darkness are cues to your body when it’s time for alertness and when it’s time for sleep. Take actions to reset your body’s clock. In the morning, encourage your brain to wake up with open windows, bright lights, or a walk in the sunshine.

As for nighttime? I already mentioned turning off your laptop right before sleep; dimming the lights in the room will also help.

Eat Dinner Early

Your stomach also responds to routine. Eat dinners between 6:00 p.m. and 8:00 p.m. A large late-night meal can disrupt your daily rhythm. Your body also stores more fat with a midnight meal. Avoid these risks altogether and keep your suppers to an earlier hour.

Naptime

Naps can be a blessing on a long travel itinerary. You may find yourself nodding off at various intervals—on the airplane, in your taxi, during the first moments after you’ve checked into your new hotel.

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My tip: keep these naptimes brief.

An optimal time is about 20 minutes—your body gets a break but doesn’t get bogged down with sluggishness. Keep it short and sweet, and there will be no chance that your body is fooled into thinking that naptime equals new sleeptime.

This article was written in partnership with the Cherry Marketing Institute. For more information on the research and science supporting the health benefits of tart cherries and delicious cherry recipes, visit the Choose Cherries website. As always, opinions expressed here are entirely my own.

My Favorite Post-travel Essentials!

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How to Prepare to Travel to Europe for the First Time

first travel to europe

In the minds of millions of Americans, a trip to Europe is an unmissable experience to live at least once in a lifetime. There’s nothing quite like the old continent for many reasons.

Visitors will be able to learn about centuries if not millennia of history and culture while on holiday, stay at some of the finest hotels in the world and dine at traditional Italian and French restaurants (just to name a few European cuisines that have earned global prestige.) They will explore famous European cities that have always sparked the imagination of Americans and sunbathe on idyllic Mediterranean beaches.

But when it comes to planning the first trip to Europe, many may feel confused. After all, Europe is a large and diverse continent where you can find different climates, cultures, and landscapes. In this article, we’ll help you clear some of your doubts and you’ll learn about:

  • How to prepare for a trip to Europe in advance
  • Money facts you need to know about Europe
  • What to pack for Europe

How Far in Advance Should You Plan a Trip to Europe?

Booking a tour is much easier but many travelers appreciate how much more rewarding it can be to plan your European vacation independently. Of course, there are many factors that you will need to take into consideration when coming up with a timeline for your travel planning — how long you are planning to stay for, your budget, etc.

However, most agree that the most comfortable time to start thinking about your holiday is around 6 months in advance:

  • 6 months before leaving: Think of where you’d like to go, buy some guidebooks and read travel blogs. Look for a place to rent if you intend to spend more than a couple of weeks in the same location
  • 3 months before leaving: Book your flights (between 3-4 months in advance is the ideal time to find the best fares). Get your documents in order, since your European travel authorization will be directly linked to your passport. If you still don’t have one, draft your itinerary
  • 2 months before leaving: This is when you get serious about hotel and transport reservations. You don’t want the best prices to be gone
  • 1 month before leaving: Make a realistic assessment of your budget situation so that you will know exactly how much you will be able to spend per day. Get travel insurance and figure out how much luggage you will need

Will I Need a Visa for Europe?

From November 2023, American citizens will need a travel authorization in order to visit Europe. Fortunately, this will not take the form of a traditional visa but rather an electronic travel permit called ETIAS (Electronic Travel Information and Authorization System) that will grant entry into the Schengen area.

The ETIAS visa waiver will allow American travelers to enter Europe visa-free. No need to visit a European embassy or consulate in person, since ETIAS can be obtained entirely online in minutes.

Applicants will need to submit some basic information, enter their passport details and answer a few questions on their travel plans, and pay for the ETIAS application fee. Within a few business days, they will receive their approved ETIAS visa waiver via email. Some applications may take longer, especially if the application form is lacking information.

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That is why you will not need to worry about the European visa far in advance. As long as you allow for the processing time, the ETIAS authorization can be an item on your travel checklist for the last weeks.

How Much Cash Should I Bring to Europe?

Money is always a worry for travelers. You do not want to be left without it in a foreign country with weeks to go before your flight back.

The main currency within the European Union is the euro. However, some EU countries decided to keep their own currency other than the euro and some countries that are within the European continent are not part of the EU (and therefore, could not adopt the euro).

  • Countries that use the euro are: Austria, Belgium, Cyprus, Estonia, Finland, France, Germany, Greece, Ireland, Italy, Kosovo, Latvia, Lithuania, Luxembourg, Malta, the Netherlands, Portugal, Slovakia, Slovenia, and Spain
  • Countries in Europe that do not use the euro are: Albania, Belarus, Bulgaria, Croatia, Czech Republic, Denmark, FYR Macedonia, Moldova, Hungary, Iceland, Liechtenstein, Poland, Norway, Romania, Russia, Serbia, Sweden, Switzerland, Ukraine, and the United Kingdom

Travelers do not need to carry a lot of cash with them while in Europe. Most European establishments will accept cash and you will easily find ATM machines. Carrying cash with you is a much higher risk as it exposes you to robberies and pickpocketing. Withdrawing a lot of money before traveling is also not ideal — you’re almost guaranteed to find better rates locally than at home.

What Should I Buy for a Trip to Europe?

If you are an experienced traveler, you may already know what works for you. Here is some packing checklist advice for Europe:

  • Wheeled suitcase or travel backpack. Of course, one is lighter and better organized, the other is easier to carry around. It all depends on your travel style. If you plan to move much, remember that European cities almost always feature cobblestones and long-winded staircases
  • Clothes. Remember that European weather can be unpredictable so even if you go during the summer, make sure to bring a few long-sleeved shirts with you
  • Plug converters. Power outlets vary from country to country in Europe. Instead of buying a converter every time you change country, making sure to get a universal one while you’re still back at home will save you time and hassle
  • Safety padlocks and good wallets. Thieves are at work in major tourist destinations. Bringing a small padlock and investing in a good wallet or money bag will grant you peace of mind.
  • Medicines. In case you’ll need them, you’ll of course be able to visit a pharmacy in Europe. However, bringing your prescription medications, vitamins, and health-related products with you will make things easier

Christine D. Garey

Christine D. Garey is a journalist and content creator with years of experience in international relations and border regulations. As travel becomes increasingly frequent and democratized, particularly in the Schengen Area, Garey’s writing helps travelers make smart decisions when planning their trip to Europe.

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Tips to Reset Your Sleep Schedule After Traveling

Reset Sleep After Travel

Travel can mess up your normal rhythm of life, especially your sleep schedule! Crossing a few time zones can disturb your inner sense of time, meaning your body is in Europe at midnight while your mind is still in the United States in the early afternoon! You may feel groggy, imbalanced, even nauseated.

Read Post  Using A Cell Phone In Europe Made Easy and Affordable

Here are some tips to get back on a normal sleep schedule after traveling!

Start Adjusting Before Your Trip

There’s no sure-fire way to avoid jet lag, but one of the best ways to reduce its effects is to get on the local time schedule before you leave. A few days before your flight, start to go to bed closer to the destination’s time zone.

If it’s five hours later where you’re headed, go to bed an hour or two later, and wake up the next day an hour or two earlier. Doing this for just two or three days can give your body a much-needed boost on arrival.

Get Back Into a Routine Once You Return

Your body loves its habits—so start a healthy habit early by getting into a regular routine. Wake up at the same time, eat lunch at the same time, go to bed at the same time. Give your body biological cues to feel hunger or sleepiness.

Chill Out

Be kind to your body—relax an hour or two before sleep. Turn off electronics such as T.V.s, cell phones, e-readers, tablets, and laptops. Listen to soothing music. Stretch out the kinks with some yoga. Take a long bath (this is my favorite thing after a long plane ride!).

Work Out

Speaking of stretching, try working out! Exercise is fantastic for sleep. Not only does it burn fat and build strength, it tires your body so you can enjoy a deep and restful sleep. Just be sure to exercise in the morning or early afternoon—the closer to bedtime, the more disruptive exercise can be.

Montmorency Tart Cherry Juice

Drink Montmorency Tart Cherry Juice

It’s a little-known fact that these little cherries may improve the quality of your sleep. The cherries are a natural source of melatonin, which promotes the efficiency and duration of sleep and reduces chances of insomnia—nobody wants that after arriving home from a long trip.

Try a glass of Montmorency tart cherry juice every morning and night before sleep for a few weeks, and you’ll see improvement.

Keep Your Mornings Bright & Evenings Dark

Light and darkness are cues to your body when it’s time for alertness and when it’s time for sleep. Take actions to reset your body’s clock. In the morning, encourage your brain to wake up with open windows, bright lights, or a walk in the sunshine.

As for nighttime? I already mentioned turning off your laptop right before sleep; dimming the lights in the room will also help.

Eat Dinner Early

Your stomach also responds to routine. Eat dinners between 6:00 p.m. and 8:00 p.m. A large late-night meal can disrupt your daily rhythm. Your body also stores more fat with a midnight meal. Avoid these risks altogether and keep your suppers to an earlier hour.

Naptime

Naps can be a blessing on a long travel itinerary. You may find yourself nodding off at various intervals—on the airplane, in your taxi, during the first moments after you’ve checked into your new hotel.

My tip: keep these naptimes brief.

An optimal time is about 20 minutes—your body gets a break but doesn’t get bogged down with sluggishness. Keep it short and sweet, and there will be no chance that your body is fooled into thinking that naptime equals new sleeptime.

This article was written in partnership with the Cherry Marketing Institute. For more information on the research and science supporting the health benefits of tart cherries and delicious cherry recipes, visit the Choose Cherries website. As always, opinions expressed here are entirely my own.

My Favorite Post-travel Essentials!

Primary Sidebar

Hi! I’m Kiki, a California native, who left my career in corporate finance to become a world traveler. Since then, I’ve traveled to over 70 countries and have knocked some big adventures off my bucket list.

Subscribe

Join over 1 million people and get exclusive travel tips, giveaways and more!

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Source https://www.etias.us/how-to-prepare-travel-europe-first-time/

Source https://www.theblondeabroad.com/tips-to-reset-your-sleep-schedule-after-traveling/

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