Don't forget travel insurance!

International travel offers vacationers a variety of once-in-a-lifetime experiences, but it can come with a few notable challenges. For one, long flights can leave travelers feeling jet lagged and groggy, which can really put a damper on their first few days in a foreign land. To help you start your vacation on the right foot, consider these helpful tips for combating jet lag:

Adjust your sleeping schedule in advance

Travelling across multiple time zones in a single flight can seriously disrupt your internal clock, which is why many vacationers experience daytime fatigue and difficulty sleeping when they first arrive. The best way to combat jet lag is to pre-adjust your daily routine to match your intended destination, as this can help sync your body's circadian rhythm with an unfamiliar time zone.

Coordinate your exposure to natural light

Light exposure plays a crucial role in the regulation of your sleep schedule and is directly associated to the release of melatonin, a hormone that manages the body's sleep-wake cycle. Soaking up a lot of morning sunlight can help you adjust to an earlier time zone if you're heading east, while evening light can prepare you for your westward travels.

Drink plenty of water before and during your flight

Flying at high altitudes for a prolonged period of time can cause dehydration, in part due to the dry air pumped into the cabin. This can worsen the symptoms of jet lag, leading to dizziness and nausea. Be sure to drink plenty of water at the airport and ask your flight attendant for a refill if you start feeling dazed.

Avoid alcohol and caffeine

While you may be tempted to order a hot coffee or a cocktail during your flight, these beverage choices can make it even harder to adapt your sleep schedule to a new time zone. They can also lead to dehydration if you aren't drinking enough water, which may further amplify your jet lag.

Schedule your arrival for late afternoon or early evening

Depending on your destination, it may be a good idea to schedule a flight with a late-afternoon arrival to keep yourself from taking a midday nap. While a few hours of sleep may be rejuvenating after lengthy air travel, resting too long can exacerbate your jet lag and disrupt your time-zone adjustment.

Pack Travel Insurance

You can’t prepare for everything, so remembering to pack a travel insurance plan through Travel Guard is important. Travel Guard’s travel insurance plans can provide coverage for medical expenses and emergency medical attention. Travel Guard’s assistance services can also go to work on your behalf re-booking flights and hotels, finding lost luggage and more. To find out more call 800.851.0048, visit www.travelguard.com, or ask your travel advisor/agent.

Hailed as one of the best destinations for low-cost European vacations, the Balkan Peninsula is home to a variety of unique travel experiences that span across several countries, including Albania, Montenegro, Bosnia, Croatia and more. Travelers can explore popular hotspots on the shores of the Adriatic Sea, such as the medical city of Dubrovnik and the Savina Monastery at Kotor, or take a trip inland to Montenegro's Durmitor National Park, a UNESCO World Heritage site. The region's breathtaking landscape features scenic beaches, lush forests and pristine mountain chains, making it a perfect summer destination for backpackers and adventurous sightseers.

“My wife and I were enjoying a vacation to Barbados when she became ill. After a couple of trips to the clinic in Barbados we decided to cut our trip short. Travel Guard took care of everything they said they would in a very timely manner. I have used Travel Guard many times and I would highly recommend them to everyone!”

-  Gary Y