Jet lag and sleep issues are the usual discomforts you’ll feel upon returning home from traveling overseas. If you have to go back to work on the following week, it can dreadful, especially if you didn’t give yourself enough time to recover. Getting back on your grind without sufficient rest beforehand can affect your performance, mood, and health.
Thus, we’ve gathered ways for you to get ample rest after a long period of globetrotting. Sit back and relax, and do any or all of these before facing reality again:
1. Stay Home to Recover from a Jet Lag
The time it takes to recover from a jet lag depends on the number of time zones crossed while traveling. Your body may quickly recover if you’ve only crossed one or two time zones, but anything beyond three can make you develop noticeable symptoms.
Symptoms vary per person and their general health, but sufferers usually experience fatigue, insomnia, constipation, diarrhea, nausea, anxiety, difficulty concentrating, and more. If you’re already sleep-deprived prior to going home, your jet lag may be worse.
To recover, get plenty of rest before flying back home, and also exercise and eat right. Being in a good condition will help your body cope better after landing.
Try to revert to your normal sleeping schedule ahead of your return flight as well. If your home is on the east side, sleep earlier so you wake by sunrise. On the other hand, if you’re coming home to the west, get at least an hour’s worth of sun exposure the moment you arrive.
Limit your alcohol and caffeine consumption, as they will disrupt your sleep and cause dehydration. Just stick to water while in the plane and after coming home.
2. Eliminate Stress Triggers Before Sleeping
After going home from traveling, it’s normal to experience a holiday stress hangover. This impedes you from falling asleep at night, but not if you get rid of your stress-triggers.
Stress-triggers are the electronic devices we commonly use all day, such as a smartphone. The blue light they emit inhibits the release of our melatonin, which is the hormone responsible for our sleep-and-wake cycle. Thus, put down your smartphone before sleeping, and avoid using them right after waking up, too. Just purchase an alarm clock, so you won’t be tempted to check your feeds first thing in the morning.
3. Remodel Your Bedroom
Prior to traveling, do a bedroom makeover so you’ll come home to a beautiful sleep sanctuary. As a globetrotter, you’d probably like a luxe or bed-and-breakfast aesthetic, so go for any of those.
Plan the new design that you want, and buy bedroom furniture online. Shop for new sheets as well, preferably crisp white ones to mimic a hotel’s look.
Sophisticated light fixtures are a must-have. Hotels usually have sconces or lamps on either side of the bed, so do the same. These light fixtures bathe your room in a warm, relaxing glow, setting the mood for a good night’s sleep. Just be sure to pick a bulb with a lower wattage, and in a soft color like pink.
Add more pillows to the bed, and lay down an appropriately-sized area rug on the floor to amplify the room’s coziness. Implement functionality as well by increasing storage, so your clutter can be out of sight. A tidy room will look more serene, thus making you rest and sleep better.
With healthy nightly habits and a hotel-like bedroom, you’ll surely have plenty of restful nights after traveling. You can go back to work feeling more energized, and be ready for your next adventure again.