The True Staycation: How to Holiday in your Home Town

With the fluctuating currency market and uncertain climate, more holidaymakers are choosing to ‘staycation’ – taking a holiday in their home country. This can be a fantastic thing to do, after all, there are amazing places to visit and fun things to do all across the UK that are often forgotten about.

But how about taking your staycation one step further and actually taking a holiday in your home town? Take a week to get to know the surrounding area like a tourist would and you might find some amazing gems hidden close to home. It could even lead to some fun new activities for you when you return to normal life.

Here’s the best way to take a true staycation and see another side to the place you live.

Check into a hotel

staycation hotel

If you want to feel like a tourist, you should do what tourists need to do and the first step is to check into a hotel. Of course you might be able to enjoy your staycation from your own home but a hotel gives you a week of freedom from making your bed, cleaning and completing household chores – the stuff we take for granted on holiday.

Choose a small boutique hotel rather than a chain where possible, and remember to take any recommendations from staff on things to do.

Pick up a tourist guide

It’s likely that you’ll be able to pick up a tourist guide to your city – if there’s a tourist information office or something similar, they’ll probably be giving away free guides. Otherwise, buy a guide book or get articles online.

It’s almost guaranteed that you’ll find plenty of fun things to do that you had never really considered doing before. And don’t dismiss things outright; if they are popular but you have never done them, it’s worth giving them a try.

Try restaurants and bars you’ve never visited

Eating out is a must on your staycation; this is a holiday after all. You might be tempted to head out to all of your favourite restaurants, and there’s nothing wrong with doing this for a couple of nights. But save most of your meals for places that you’ve never experienced before.

It’s even worth going a little further afield to find brilliant restaurants and bars nearby. Scour sites like TripAdvisor to find some of the most popular places that you haven’t tried yet.

Visit a museum

visit a museum

When people go abroad they always search out the local museums to have a look round – but how often do you do this is on your home town? Well, when you’re on staycation, it’s the perfect time to do it.

Find a list of local museums and art galleries. You might be surprised by just how many there are that are close to you. Take the time to visit a couple during your staycation to sample the arts culture in your local community.

Watch a sports team

Another popular activity when on holiday is to go and watch a local sports team. So now is the perfect time to do the same thing in your home town.

Find out what sports teams play near you. There’s likely to be a hugely diversity of everything from lower league football, basketball, roller derby, polo and more. See which teams are currently playing and see if you can’t get along to a game. Once again, it’s a good idea to choose a sport you wouldn’t usually watch.

Enjoy a spa day

You don’t have to go to Sweden to get a Swedish massage. There are plenty of places where you can relax and enjoy a spa day. Check whether the hotel you’re checking into has a spa. If not, you can always find a local spa where you’ll find a huge variety of treatment options.

Take a class

Another great idea is to take a class in something. Whether it’s drawing, baking, photography or wine tasting, it’s fun to learn something new while you are on holiday. If you can, try to choose something that brings together local elements. This can be a brilliant way to gain a new perspective on the place that you live.

See Also: 4 Smart Ways to Travel The World For Free 

 

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Pierre Koenig’s Case Study House #21 (Bailey House) Goes on the Market

Case Study House #21 (Bailey House) by Pierre Koenig (8)

Occasionally, when a brand new and particularly unique house is built, stunning promotional pictures are taken so it can be put on the market and eventually sold. These photos show you every detail of the home and highlight the best features of each room. We find market photos especially impressive when they portray stunning open concepts in sunny areas, tempting us to save for our dream home or inspiring us..

More…

5 Great Energy-Boosting Alternatives to Coffee

You’re reading 5 Great Energy-Boosting Alternatives to Coffee, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

If you’re like me, you need to have that cup of coffee to help you get started early in the morning. Just imagine: a warm, steamy brew that gives off a gentle aroma while you take your first sip.

Coffee has been around for centuries, enchanting us with its miracle effect. Besides its stimulant effect, caffeine has also been linked to a reduced risk of heart disease, type 2 diabetes, and cancer.

But that same cup of coffee also has a dark side. Drinking numerous cups in a day can leave you feeling jittery during the day and restless at night. Over a period of time, you can develop caffeine tolerance, which means you need more caffeine to feel the same effects.

But what if it’s late in the day and you still crave that much-needed energy boost, minus the caffeine crash?

Here are 5 alternatives you should try the next time you need a lift:

1. Chai tea

Chai is a combination of black tea and numerous spices, such as cinnamon, cardamom, and cloves. With its soothing, calming quality, no wonder this tea is practically India’s national drink.

Serve with a dash of milk and a teaspoon of the sweetener of your choice. The creaminess of this drink will make your brain think you’re drinking coffee!

2. Lemon water

It might not seem like it, but a glass of warm lemon water is a simple way to help you feel alert and energized. The combination of lemon juice and water also helps digestion and promotes healthy skin.

There’ve been a number of times when I felt like drinking coffee, but a lemon wedge squeezed into warm water did the trick.

3. Yerba mate

Named the “drink of the gods” by indigenous South Americans, this popular brew provides a gentle and calm energy buzz without the negative effects of coffee. Yerba mate is rich with metabolism-boosting nutrients and antioxidants.

You can prepare yerba mate in a variety of ways – using the traditional mate cup, a coffee pot, or a French press, either hot or chilled.

4. Chicory coffee

This alternative is probably the closest tasting beverage you can get to coffee. Highly popular in New Orleans for its rich, slightly bitter taste, chicory root reduces inflammation and regulates blood sugar levels.

Steep a tablespoon of roasted chicory root in a large cup for several minutes, and top with almond milk and sweetener if desired.

5. Peppermint tea

With its minty taste, this tea is a refreshing choice any time of the day. The cooling sensation helps reduce pain and acts a natural breath freshener.

Peppermint leaves are fairly easy to grow outside. You can boil either fresh or dried leaves for a few minutes before drinking.

Use Your Energy Where It Matters Most

Are you ready to get closer to your goals? To take action, here’s a guide for you:

How To Get Anything You Want

This guide will help you to:

  • create a plan to help you focus on your most important goals.
  • find out how to find a feasible interest to pursue.
  • use a strategy included to overcome challenges and setbacks.

Ready to bring positive change to your life? Grab your free guide here (it’s free).

———

Melissa Chu helps people live better and make an impact through their work. You can download the free guide on how to set and achieve your goals.

You’ve read 5 Great Energy-Boosting Alternatives to Coffee, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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What Are You Hungry For? The Real Causes Of Overeating

We’ve all been there: we went through a lot of stress and sleepless nights because of our newborn and so we chose to comfort ourselves with a big bucket of ice-cream. Hectic schedules and taking care of our children can often make us feel like nobody understands our troubles or we simply don’t feel like talking about it.

When you experience a burn-out of any kind, it’s easy to form a habit of binge-eating in front of a TV. And then you fall into a vicious circle and feel terribly guilty after the third bag of chips.

Poor nutrition causes feelings of fatigue, depression, and nervousness. Overeating is a direct consequence of an unbalanced emotional state or a long-term unhealthy behavior. Most frequently, our bodies try to cope with constant changes in blood sugar levels and hormonal imbalance, making it harder for a person to be productive, focused, and lose weight.

What are you hungry for? Read on to find out what causes overeating and how to deal with it.

Stress is taking its toll

High stress levels are the most frequent reason for emotional overeating as we use food to cope with anxiety. Researchers from Harvard explained the connection between increased levels of cortisol and disbalance of insulin levels – and food cravings most people experience after going through a stressful period.

When we experience short-term stress, we’re likely to lose our appetites. But when we’re exposed to it on a daily basis, overeating becomes a system for coping. Low blood sugar caused by rigorous diets, skipping meals, or poor nutrition is the reason why your body craves high-fat and sugary foods.

See Also: 9 Ways We Can Reduce Our Stress Level 

Physical activity puts you back on track

do yoga

When we feel low or depressed, it’s most probably due to a drop in serotonin levels. This is caused by lack of sleep or when we exhaust ourselves with great amounts of work, without leisure time or activities that bring us pleasure.

Instead of reaching for comfort food for a quick fix, try committing to some sort of physical activity. Exercising releases serotonin which is responsible for maintaining an optimal sleeping cycle, regulating mood and appetite. It is also a great way to handle stress, promote good mental health, and make that “feel good“ feeling stick for a while.

Try yoga and meditation as they will increase your metabolism, help you tranquilize and relax, and become more aware of your body and its needs. Jogging and cycling are also great options, as well as power walking. Consider using a body tracker app to measure real progress and motivate yourself, as scales won’t reflect your success. Muscles weigh more than fat so you might be seeing higher numbers on the scale when in fact – you are stronger and fitter than before.  

Don’t eat your emotions

Over a longer period of time, overeating can shut off the hormone that signals when we’re full which is a certain path to obesity, a recent study has shown. By repeatedly consuming excess calories, our body becomes overwhelmed and so cells stop producing uroguanylin, responsible for telling us we’re full.

This can be regulated with a workout regime and mindful eating. By shifting your perspective gradually, you can start perceiving food as precious fuel for your body – not a way to cope with negative emotions.

Focus on your calorie intake and keep a food journal to control your portions. Analyze the reasons you feel the need to overeat.

Is it triggered by some emotionally heavy situation you’ve recently experienced? Do you feel the lack of love from your closest ones? By mapping out your problems, you can focus on handling them more effectively instead of using food as a substitute.  

Understand your body’s needs

healthy alternative

Your cravings are indicators of the nutritional deficiency your body is experiencing. Whether you feel like eating something sweet and creamy, or extremely salty – you’re most likely to reach out to simple carbs (i.e. plain sugar) as they penetrate your blood stream almost immediately, giving you a nice sugar rush or feeling of fullness.

However, there are healthier alternatives. If you’re craving chocolate, your body lacks magnesium. A healthy alternative to milk chocolate is raw cacao, fruits, nuts, or seeds. If you feel like eating bread or pasta, you need nitrogen which can also be found in high protein foods (e.g. fatty fish, meat, or beans). If you crave for salty foods, you need chloride and silicon which are best consumed with goat milk, nuts, and cashews.

When you consume too much sugar, your body gets addicted to it. Don’t cut off all the sugar at once but do it gradually: your body will go through withdrawal and it will be exhausting. Drink lemon water to get rid of toxins and increase your liquid intake.

See Also: 7 Healthy Foods That Will Fill You Up and Prevent Overeating

With effort and devotion, you can beat food cravings and ensure a healthier lifestyle for yourself. Your body is a temple so treat it with respect.

 

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Yoga and Health: From Better Mental Health To Improved Sleep Quality

Did you know that yoga and health are intertwined?

Although a spiritual practice at its core, the Western world views the ancient practice of yoga mostly through the lens of holistic healing. Even the National Institutes of Health classifies yoga as a form of Complementary and Alternative Medicine (CAM). But there is some truth to this because at the core of yoga philosophy is a focus on one’s health with the purpose of preparing the mind and body for enlightenment. Furthermore, the healing benefits of yoga are now widely recognized within the medical community thanks to a growing body of research confirming the yoga’s healing power.

Most of these studies found that yoga prevents stress-related diseases and improves overall health and well-being. Considered a holistic practice, yoga is said to heal the mind, body, and soul. Whatever ailment you may be suffering, yoga can help you without any risk of side effects.

If you need more convincing on why you should start practicing yoga, here are a couple of the health benefits yoga provides.

Better mental health

yoga mental health

According to an article published in the International Journal of Yoga, mental health problems such as anxiety and depression are one of the most common reasons why people seek alternative treatments such as yoga.

Yoga seems to be just as effective, if not better, like medication and talk therapy in relieving the symptoms of mental illness. The reason for this being that yoga helps one relax by downregulating the hypothalamic–pituitary–adrenal axis (HPA axis) which is, almost without exception, overactive in people with mental disorders.

Put simply, yoga helps one achieve tranquility of the mind, greater levels of well-being, relaxation, improved self-esteem, lowered irritability, and a positive outlook on life, all of which are lacking in people with anxiety and depression. The mood-boosting benefits of yoga are also long-lasting and become permanent aspects of one’s outlook on life.

Reduced stroke and heart attack risk

Chronic stress is now recognized as a major contributing factor for atherosclerosis, a condition which increases a person’s risk of stroke and heart attacks. But yoga does not solely reduce your risk of stroke via stress relief.

The deep breathing and stretching during yoga practice are known to help thin the blood and as such reduce your risk of blood clots. Twisting poses wring out the venous blood in internal organs, and this allows oxygen-rich blood to reach these organs once the twist is released.

Similarly, inverted poses help the venous blood in the lower extremities go back to the heart and into the lungs where it is oxygenated. Yoga postures that increase heart rate can also provide aerobic-like benefits to the heart muscle, strengthening the heart and with this reducing the danger of stroke and heart attack.

Greater flexibility and strength

Stiff joints, sore muscles, and poor function biomechanics are today’s common complaints that tend to get worse with age. Regular yoga practice can help prevent age-related decline in flexibility and strength.

This is simply because yoga postures help gets your body through a whole range of movements that inevitably lead to greater flexibility and muscle strength. One of the main reasons why people develop arthritis with age is simply limited and repetitive movements that lead to muscle atrophy and joint cartilage wasting.

Yoga can help with other age-related problems as well such as osteoporosis, cognitive decline, hormonal imbalances, and even urinary incontinence. Because incontinence can result from weak pelvic floor muscles, yoga postures that strengthen the pelvic floor can provide much relief just like Kegel exercises for men and women.

See Also: 13 Yoga Trends To Immerse Yourself In On Your Journey To Health & Happiness

Improved sleep quality

sleep quality

According to the Centers for Disease Control and Prevention’s (CDC), as much as 1 in 3 US adults are not getting the sufficient amount of sleep. This is rather concerning considering that sleep disorders increase a person’s risk of systematic disease, mental illness, and even cancer.

One of the main reasons why people of today seem to have trouble sleeping is an overactive nervous system. Yoga calms the central nervous system by helping you turn your senses inward which inevitably bring you into a relaxed state of mind – something that is crucial for quality sleep.

A study that was published in Alternative Therapies in Health and Medicine even found that older adults practicing meditative yoga for 12 weeks reported better overall sleep quality, reduced anxiety and depression, reduced fatigue, greater vitality, and improved sense of well-being.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Stronger immune system

One of the strongest side effects of chronic stress is a weakened immune system. On the other hand, the stress-reducing benefits of yoga are known to lead to overall greater vitality by strengthening immune system functioning.

Our immune system protects us from pathogenic diseases but also from cancer, autoimmune disorders, allergies, and general disease-susceptibility. Because stress leads to the suppression of the mechanisms that control the immune system such as T-cell production, our risk of becoming ill increases.

Yoga can help keep us disease-free thanks to the stress-relief it provides but also by improving blood flow to vital organs, establishing hormonal balances, and making us more attentive to our health by increasing our awareness.

Conclusion

In today’s hectic world, stress is taking a toll on our health and well-being. Reducing your stress levels can make a big difference for your health, but this seems to be easier said than done.

Thankfully, the ancient wisdom of yoga that’s over 3000 years old has provided us with the secrets to keeping our mind’s at ease during the most stressful times. But the gentle stretching and deep breathing in yoga also help us stay healthy throughout life.

Yoga postures improve flexibility, joint health, and cardiovascular functioning. The result is no more aches and pains. Yoga also strengthens our immune system which research shows is important not just for fighting viruses, but also for preventing cancer and chronic illness.

In short, yoga as a holistic practice treats our body as a whole and provides healing from within. Practicing yoga will provide you with more health benefits than you can count.

 

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A Guide to the Basic Anxiety of Life

By Leo Babauta

Underlying much of what we do is an uncertainty, an anxiety, a fear, doubts, dissatisfaction …

And we react to these anxieties, dissatisfaction and uncertainty in so many unhelpful ways: we seek distraction, we eat unhealthy food, we procrastinate, we get caught in a cycle of anxiety and unhappiness, we lash out at others, we dwell in our loneliness, and then we get in denial about it all.

If we could learn to deal with the basic anxiety of life, we would have much more ease and less struggle.

The Anxiety Underneath Our Problems

On Twitter, I asked people to share a problem they’d like me to write about … the problems were all very difficult, but the basic anxiety of life was the undercurrent to all of them.

Each one has an external problem, with the undercurrent of anxiety, fears or uncertainty underneath the external problem. Let’s take a look at a few:

  • Feeling of being left out, lack of belonging: We can all relate to this feeling of not belonging. Externally, the problem is not finding people you connect with, not having that connection in your daily life. But on top of that, we add the anxiety/dissatisfaction of feeling like we’re left out and don’t belong. This is normal, but it’s good to notice.
  • Finding your passion, optimizing potential: The external problem is that you are in a job you’re not passionate about. On top of that is the anxiety/dissatisfaction of not finding that passion, of feeling like we’re not optimizing our potential. We can all relate to this too!
  • Headaches cyclicly prevent me building a career and paying my way properly, affects my self worth hugely: The external problem (bad headaches, leading to career and financial problems) is very real, and not easy to deal with. But on top of that, we have anxiety about it all, and we add self-criticism (most of us do this, right?), self-doubt, and a downgrading of our self-image.
  • That phase of anxiety before big changes occur: The external issue is that we’re facing a big change, and then because it’s a situation filled with great uncertainty, we feel anxiety about it.
  • Beginning/purchasing self improvement books/classes/plans and not using them: The external problem is not finding the time or energy to use materials you’ve bought, but we add to that an anxiety about ourselves not living up to our potential, not taking advantage of opportunities, not doing what we hoped we’d do. I think we can all relate to this.
  • Addiction to social media, videos and cell phone: The external problem is the distractions that keep pulling our attention. But the anxiety is that we feel addicted and feel something is wrong with us for not being less distracted. In addition, the addiction is probably a coping mechanism for dissatisfaction with the moment in front of us, or anxieties in other parts of life.
  • PTSD — Post Trump Stress Disorder: A lot of people are coping from dissatisfaction with the political scene right now, no matter what your views on the president might be. There’s the external situation of what’s going on, and then we add our dissatisfaction, anxieties about uncertainty, frustration and anger.
  • Sometimes feel helpless & empty for a reason I can’t identify. Only time makes that go away but I feel that time was wasted: There’s probably an external situation that’s causing a feeling of uncertainty, anxiety, dissatisfaction and/or helplessness. But the real problem is the feelings about it all, the uncertainty and anxiety about it all, and the anxiety about wasting the time it takes to get over it.
  • Getting over breakups: The external problem (end of a relationship) is overshadowed by the pain, dissatisfaction, anxiety that follow the breakup. We might have frustration and anxiety about wanting it not to have ended, about not wanting to be alone, about how we feel about ourselves after being dumped, about how the other person acted.

I think we can all relate to these problems, to not only the external situation but the reactions that we have.

There’s a fundamental anxiety and dissatisfaction that runs through the human condition, about whatever we’re experiencing in life, about other people and about ourselves.

So how do we deal with it all?

Where Does Basic Anxiety Come From?

It’s good to start by recognizing why we have this basic anxiety. It’s caused by:

  • Uncertainty about life, about the current situation, about people
  • Wanting certainty, stability when life isn’t stable or certain
  • Dissatisfaction with the above facts — which is also dissatisfaction with our situation, ourselves, and others

If you sit right now for 5-10 minutes and just pay attention to your breath, you’ll likely notice the fundamental anxiety … it results in wanting to stop paying attention to the breath, wanting the meditation to be over, wanting to get on with the tasks of life, wanting distraction, thinking that the exercise is stupid, wanting to think about problems you have.

But instead of running from this anxiety, instead of getting away from it into thinking about problems or getting out of the meditation … what if we just stayed with it and paid attention to it?

If we can get in touch with this fundamental anxiety that we suffer through in life … we can start to work with it.

Learning to Deal with This Basic Anxiety

Instead of running from the anxiety, instead of trying to cope by using distractions, food, shopping, alcohol, drugs … we’re going to find the courage to face it, with a smile.

Here’s how to work with it:

  1. Face the physical feeling. Drop out of the story that’s spinning around in your head, that’s causing the anxiety. Instead, just be mindful of how your body feels. What does the anxiety feel like, and where in your body is it located?
  2. Stay with it & be curious about it. Don’t run, just stay with the physical feeling. Instead of rejecting it and wanting it to stop, just open up to it and see it with curiosity. What does it feel like? Does it change? What kind of reaction does your mind have to the feeling?
  3. Smile at it. Develop a feeling of friendliness towards the physical sensation of this anxiety. See it as one of the fundamental realities of your existence, and learn to be friends with it. See this as a chance to work with something that will be with you for your entire life, an opportunity to get comfortable with this discomfort. If you can do that, you’ll need your coping mechanisms a lot less.
  4. Open to a bigger space. Our normal way of relating to this feeling is wanting to reject it, because we’re stuck in a small-minded, self-centered way of seeing it (I say this without judgment, it’s just something we do). Instead, we can start to touch the wide-open space of our minds, like a big blue sky, not a small space but expansive. In this open space, we can hold the anxiety like a cloud against the backdrop of the blue sky, but not be lost in the cloud. We can see the anxiety but also see that like a cloud, it’s temporary, it’s not that solid, it’s not all-encompassing, and it’s just floating by. This wide-open space of our mind is always available to us.

It’s that simple, and yet it’s not always easy. Sometimes the anxiety we feel is small, just a bit of tightness in our chest once we investigate it. But sometimes it’s quite big, a looming depression or a manic energy that we just can’t tolerate. So face it in small doses, just for a minute, just for a moment. Then let yourself run. Continue to work with it in small, tolerable doses until you start to trust that you’ll be OK if you face it and smile at it.

Once we start to touch on this anxiety, face it with courage, stay with it like a good friend would … we start to realize it’s not so bad. It’s just something that comes up, like a ripple in a pond, like a breeze in a field, and it will go away. We don’t need to panic, we don’t need to run, we can relax, invite it to tea, and see that nothing else is required. Instead, we stay, we give it love, and see that this place of uncertainty we’re in is absolutely perfect as it is.

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5 Ways To Avoid Bringing Bedbugs Home From Your Vacation

You’ve probably heard, ‘Don’t let the bedbugs bite!” But that’s easier said than done. You really can’t stop the pesky little blood suckers from biting and leaving you with itchy reddish welts.

If you’ve gone on vacation, you can only hope that the hotel you billeted into is bug-free or that no bedbug took up temporary residence in your clothes or luggage. Otherwise, you’ll end up bringing home a little bloodsucker souvenier from your two-week vacation. Unfortunately, it’s all too easy to unknowingly infect your home with bedbugs after a bout of traveling.

But don’t fret since there are ways on how one can avoid bringing bedbugs home. Here’s how.

Pack for protection

travel luggages

A plastic trash bag or a sealable plastic container will help your clothing and your luggage bedbug-free. Cover your luggage with a large plastic trash bag to keep the bugs from entering your suitcase.

Store your belongings safely

If you want to put your clothes in the hotel drawers or clothes cabinet, sealing it in a plastic bag or container will help you make sure that no bedbugs hide in your fashionable ensemble. And if you are putting them back inside your luggage, make sure to inspect your clothing that no critters are hiding away. Also, always keep your luggage close at all times.

Head straight for the bathroom

hotel bathroom

The least place that bedbugs hide and dwell is the bathroom, especially the bathtub. So, directly bring your luggage in the bathroom to avoid those little critters. In case you will leave your suitcases in the room, make sure they are placed in sealable plastic containers that are closed at all times.

Play detective

Once you arrive in your hotel room, inspect all crevices of the room, especially your bed. Check the bed, under the covers, and even pull back the beddings.

If needed, remove all pillowcases and check the seams and crevices. You may think this is a bit extreme especially since enjoying your vacation should be your top priority. However, taking a few minutes to play detective and being meticulous in checking your bed, beddings, pillows, pillowcases and headboards will help you make sure that you won’t get bitten and suffer from bites later on.

See Also: 10 Things You Never Knew About Bed Bugs 

Teach kids hotel protocol

Teach your kids how to pack properly for protection, store the luggage in the bathroom and to check the beds and beddings inside and out, including the headboard’s creases and crevices.

Following these tips will surely help you avoid bringing home bed bugs as well as teach your kids some useful and practical life skills. But in case you suspect that some critters still managed to get into your luggage, directly store away your suitcases in the basement or put it in a large plastic trash bag and leave it inside your car outside. The heat of the sun can kill bedbugs for good.

More so, it is best to unpack your clothing, used or not, directly to the washing machine at 120 degrees temperature or more. Also, make sure to spin it dry since this will ensure that you are killing all bed bugs and its eggs.

To further make sure that you are protected, take the time to read up on our bedbugs protection plan. This way, our post-vacation plan won’t be wasted on killing and disinfecting your home with these bloodsucking critters.

 

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