Jet lag can be a challenging issue when flying across time zones taking away precious time from our holidays, which is why we put together this list of tips and tricks to get over jet lag.

1. Understanding Jet Lag

Jet lag is a disruption of the body’s circadian rhythm caused by travelling across three or more time zones. It leads to symptoms like sleep disturbances, daytime drowsiness, reduced performance, and gastrointestinal issues. The severity and duration of jet lag can vary based on factors such as travel direction, number of time zones crossed, total travel time, and your normal sleep schedule.

2. Realigning Your Circadian Rhythm

To overcome jet lag, you must align your body’s internal clock with the day-night cycle at your destination. Light exposure and melatonin play crucial roles in retraining your internal clock. However, the timing of these interventions is crucial, and improper use can worsen jet lag. Consider using light exposure and melatonin supplements to help adjust your circadian rhythm effectively.

3. Pre-Trip Adjustments

Planning ahead can significantly reduce the impact of jet lag. Gradually shifting your sleep schedule in the days leading up to your flight can help you adapt to the new time zone. Online resources and apps like Timeshifter can offer personalized strategies to minimize jet lag based on your travel details.

4. Minimizing Jet Lag Symptoms

While you may not fully recover from jet lag until your circadian rhythm adjusts, you can take practical steps to alleviate symptoms. Prioritize restful sleep before your trip, stay hydrated during the flight, and avoid excessive alcohol and caffeine intake. Opt for lighter meals to prevent gastrointestinal issues and consider exercising at your destination to align your circadian rhythm.

5. Naps and Sleep Aids

Quick naps can help combat daytime sleepiness due to jet lag, but keep them short and well-timed. Sleep aids like melatonin may assist with sleep deprivation caused by jet lag, but consult your doctor before using them to ensure safety and effectiveness.

6. Prepare for Jet-Lag Misery in Advance

Start preparing for jet lag before your trip by adjusting your sleep schedule in small increments.

7. Take Your Flight Seriously

Avoid red-eye flights whenever possible and try to sleep on the plane in accordance with your destination’s time zone.

8. Don’t Over-Schedule Your First Days

Allow yourself time to adjust to the new time zone and avoid scheduling important activities on your first day at the destination.

9. Seek Out the Right Kind of Light

Exposure to natural light, especially in the morning, can help regulate your circadian rhythm. Adjust your light exposure according to your destination’s time zone.

10. Make Your Sleep Space Extra Sleepy

If staying at a hotel, communicate your sleep needs to the staff to create a comfortable sleep environment.

11. When All Else Fails, Give In

Accept that jet lag may cause temporary fatigue, and be kind to yourself during the recovery process.

The Location of Bali and Tips for First-Time Visitors
Bali is the most famous of the thousands of islands in the Indonesian archipelago (more than 17,000). The busy island of over 4 million residents has been a tourist favorite for decades. It’s certainly the top destination in Indonesia. The wide beaches in the south and lush, volcano-dominated interior attract over 7 million foreign tourists in most years. Scores of Indonesians from other islands also take advantage of Bali’s beauty each year.

The Location of Bali, Indonesia

Bali is a 95-mile-wide (153 kilometers) island located in the Indian Ocean, just west of the tip of Java — the world’s most populous island and home to around 145 million people.
Bali sits at the very eastern tip of the Lesser Sunda Islands, a string of islands that include Bali, Lombok, Sumbawa, Flores, Sumba, Timor, and a collection of other archipelagos. Bali’s closest neighbor to the east is the island of Lombok, home to Mount Rinjani.

• Bali is located around 1,631 miles north of Perth in Western Australia.
• Bali is approximately 716 miles east of Jakarta, the capital of Indonesia.
• The small islands of Nusa Penida and Nusa Lembongan are located to the southeast between Bali and Lombok.

Why Is Bali so Famous?

Elizabeth Gilbert certainly pushed Ubud, Bali’s cultural heart, into the spotlight with her book “Eat, Pray, Love.” But before the book and film hit big in 2010, Bali was quietly pulling in backpackers, surfers, and travelers in search of beauty and holistic living on a budget.

Maybe it’s the breathtaking scenery or just the unique vibe that draws in travelers. While the rest of Indonesia is predominantly Muslim or Christian, Bali is a Hindu island. The unique architecture blends present and past, showcasing modern and ancient influences. And the blend is so seamless that sometimes telling the difference between a 500-year-old temple and a guesthouse built last year isn’t as easy as you’d expect!

Bali is considered one of the most romantic islands in the world and is a top honeymoon destination in Asia. Although the traffic-choked roads aren’t much of a turn-on, the lava-meets-sea coastline and rice terraces are indeed exotic eye candy. There are many hidden finds scattered around the island.

The volcanic soil provides a fertile landscape of rice terraces, rainforest, and flowers that are perpetually in bloom. Numerous artists and creative types have relocated to Bali to enjoy the healthy energy and fresh air. David Bowie even had his ashes scattered there in 2016. And despite a heavy dose of developments, upscale hotels, and golf courses, Bali still retains much of its original magic discovered decades ago by a small handful of travelers.

Perhaps one of the most enticing aspects of Bali is the level of luxury that travelers can enjoy on a budget. Gorgeous boutique hotels can be found starting at US $50 per night (maybe cheaper!). Spending just a little more yields luxury that would easily cost $200+ per night in other island destinations.

Bali may be paradise for some, but it doesn’t even come close to defining Indonesia as a whole. There are plenty of other inviting destinations farther afield. Unfortunately, the majority of international visitors to Indonesia see only Bali before returning home. Consider supplementing your trip to Bali with one of Indonesia’s other exciting destinations!

Things to Do in Bali

Aside from the usual trio of shopping, dining, and relaxing (all three are excellent on the island), Bali offers plenty of interesting activities.

• Try Surfing: Bali has been luring surfers since the 1960s. The lack of a reef and abundance of surf schools make Kuta Beach one of the most popular places in the world to try your luck as a newbie on a board. For pros, Uluwatu and other areas around the island offer more of a challenge.
• Visit Ubud: Once Bali’s green little hippie escape, Ubud’s reputation has spread widely, and so has its development — much the same fate that Pai in Thailand is suffering. Even still, the verdant rice fields, boutique shops, spas, and holistic healing centers are enough to lure people away from the beaches and into the hot island interior.
• Enjoy the Beaches: From the busy scene in Kuta with sunbathing and nightlife to more upscale and sophisticated resorts in South Bali, there’s a beach for everyone. Seminyak and Legian are wide, popular beaches, but there are plenty of other options away from the busy west coast.
• See the Interior: Lakes, volcanoes, rice terraces—the lush interior of Bali outside of Denpasar is enjoyable. Villages clinging to the slopes of active volcanoes and hot springs are options. Fortunately, Bali is small enough that day trips can be made to explore the rainforest without the need for an overnight stay. Grab a motorbike (Ubud is a central place to start) and go!
• Diving and Snorkeling: Diving in Bali is often cheaper than in Thailand and even more rewarding. Scuba shops and dive sites abound. Mantas and mola-mola (sunfish) regularly call into nearby Nusa Penida. The black sands of Amed on the northern part of the island lure divers who come to see the old USAT Liberty wreck and enjoy good shore diving.

Tips for Finding Flights to Bali

Denpasar International Airport (airport code: DPS), officially Ngurah Rai International Airport, is Indonesia’s second-busiest airport. Fortunately, the little airport was renovated in 2013 and expanded in 2018, making it both beautiful and more able to greet the many arriving passengers.

The airport serves as a hub for Garuda, Wings Air, Lion Air, and Indonesia AirAsia — four airlines with flights servicing all of Indonesia and Southeast Asia. Direct flights can be found from Europe, the Middle East, China, Japan, Australia, Russia, and other eastern hubs.

Inconveniently, there are still no direct flights from the United States to Bali. American travelers can get the best deals by first flying into Bangkok or Kuala Lumpur, then taking a budget “hop” down to Bali.

But there is good news: Bali’s airport is located only one mile from Kuta — the most popular tourist beach on the island. Unless you begin your trip in Ubud, you could be out of the airport and on a beach within an hour or less of landing!

The Best Times to Visit Bali

The weather in Bali is pleasantly warm throughout the year, but like most places in Southeast Asia, the annual monsoon can put a damper on island fun.

Heavy rains in the winter months can chop up beach days. Expect the worst rain between December and March. The “shoulder” months just before and after the rainy season are often good times to enjoy the island and avoid some of the crowds.

Bali is driest and busiest during the summer months between June and August. Unfortunately, this is also when large numbers of travelers who want to escape winter in the Southern Hemisphere make a beeline for Bali. If you travel during these times, you’re going to have to share the island!

If Bali in summer is too busy for your tastes, consider popping over to one of the nearby Gili Islands in Lombok.

Planning your first business trip away from your toddler? These tips will make the experience less stressful for your family.

For many people, traveling for work is a perk of the job, letting you explore the world while taking a break from the office. But for those with young children, it can feel like more of a downside. Business trips can mess up your family’s daily routine, and they might also prompt separation anxiety in your little ones (or yourself).

Gearing up for your first business trip away from your toddler? These tips will help make the experience less stressful for your family, whether you’re gone for a weekend or a month.

Decide When to Tell Your Kids

When should you share the news of your upcoming trip? The timing depends on your child’s age and temperament. Toddlers and preschoolers don’t understand the concept of time, and some elementary-age kids may still have trouble differentiating five days from one week, so it’s best to give them only a couple of days’ notice, says Stephanie Mihalas, Ph.D., a licensed psychologist and founder of The Center for Well-Being in Los Angeles.

Young children tend to get overly anxious about parents leaving, so shorter time frames reduce the length of worrying, she explains. Older kids and tweens are more independent, so you can let them know at least three to four days ahead of time.

Share Details About the Business Trip

Tell your child when you’re leaving, where you’re going, what you’ll be doing, how they can contact you, and when you’ll return. Young kids may not understand what Monday or August 20th means, so mark your departure and return dates on a colorful calendar. Tell them to cross out one day each morning when they wake up, and you’ll be home on the day with the star.

Help them understand where you’re visiting by showing photos, pointing out the location on a map, or researching it on the Internet or in a book. Let them know who will be taking care of them while you’re away, and whether they’ll stay home or go elsewhere, like Grandma’s house.

Stick to Daily Routines

On the homefront, keep things as close to normal as possible. Having a parent away on business is already difficult, so it’s best not to make any additional changes that will disrupt kids’ lives, says Rochelle Harris, Ph.D., a pediatric clinical psychologist at Children’s Mercy Hospitals and Clinics in Kansas City. If your child is staying with a babysitter or family member, leave detailed instructions on bedtimes, feeding, schedules, and any other necessary information to keep things consistent.

Leave Reminders for Your Child

Giving a child something that belongs to the absent parent, such as a T-shirt or a photo, will keep their presence in the home and might reduce separation anxiety, says Dr. Harris. Leaving surprise notes will also help: Put them in easy-to-find places, like a toy chest, lunch bag, backpack, or a favorite shoe. And because bedtime can be especially stressful, Dr. Harris suggests recording yourself reading a book so the child can play the video during storytime.

Avoid Tough Goodbyes

Sneaking away, prolonging the departure, acting anxious, or displaying guilt can make “goodbye” even more challenging, says Dr. Mihalas. To make parting easier, she recommends giving your child a hug and kiss and saying, “I love you. I can’t wait to see you when I come back, but I know you’re going to have a good time.” Then leave.

Check In During the Business Trip

On your first business trip away from your toddler, touch base with them (and their caretaker) every day. Daily chats allow kids to hear your voice and gives everyone time for updates. Your family could also bond by playing games or watching TV shows online.

That said, you should avoid incessant calling, which could make the separation harder for kids and frustrate your partner. Also, if your kids can contact you anytime, you’ll likely receive calls for every little thing.

Spend Time Together When You Return

After a long week of meetings, you probably can’t wait to get home and relax. But “when kids haven’t seen you for a while, they want to share everything that’s happened, see what souvenirs you bought, and hear about your trip,” says Dr. Mihalas.

Dr. Mihalas recommends spending at least 15 to 20 minutes with kids when you arrive home, giving hugs and kisses and catching up. Then you can have some downtime by saying you need to shower, unpack, or go for a walk after being on an airplane for so long.

By spending time with your child first and making the transition a natural one, your kid won’t take your desire for space personally. Moreover, making your return as positive as your departure means they’ll be less anxious next time you travel.

A flexible mindset — and proper preparation — can help parents and children make the most of a food-focused trip.

If, like me, you’re a parent who enjoys a fancy dinner out while traveling, you have no doubt faced this dilemma: either leave the kids in a hotel with a babysitter you’ve only just met, or schlep them along. I’m here to advocate for the schlep. And that’s despite the fact that my two children aren’t the best companions at a pricey multicourse meal.

My wife and I choose to live on this edge because, sometimes, we can’t miss a certain restaurant. Sure, the artistry behind a perfectly plated dish may be lost on our little ones, but my five-year-old still talks about a “gelato cake with a cherry” from one of the many Roman trattorias we dined in last year. I’ll admit I have no recollection of that particular dessert, but I’m grateful that she will remember it forever.

Now that our kids have met more sommeliers than the average elementary schooler, here are a few of the lessons we’ve learned — and some tips from other parents — on making the most of eating out while traveling.

Rethink big-city dining.

Not long ago, restaurants in major European capitals had a reputation for being very kid-friendly, says Daniella Hunt, an American who runs Mirabilia Urbis Tours in Rome. These days? “Many restaurants here have gotten clinically precise about getting you in and out,” Hunt says of the new no-lingering paradigm. Instead, she recommends saving those big nights out for when you visit smaller cities — places like Orvieto or Trieste — where restaurants still dote over young children.

Skip the kids’ menu.

North Carolina’s High Hampton Resort is one of a growing number of venues scrapping this old-fashioned concept. Executive chef Scott Franqueza puts forth a more thoughtful “family menu,” with elevated versions of classic dishes. The chicken tenders are brined and soaked in buttermilk; for the fish-and-chips, he uses the day’s catch, whether that’s grouper, snapper, or wahoo. “When a parent takes a bite to see if a dish is too hot,” Franqueza says, “we want them to want another.”

Dress (and act) the part.

Even the simple step of putting on a dress or a collared shirt can help signal to children that a meal out is a special experience — and calls for special behavior. For our family, preparation also includes grabbing a couple of fresh coloring books and having a well-timed pre-dinner snack. (We also make a point of visiting the bathroom upon arrival, so everyone can enjoy sitting down together.)

Once in our seats, there’s a quick discussion about what might happen if someone crawled under the table and pulled on a tablecloth. Laughs ensue about the potential chaos, but the point is made.

Find middle ground on phones.

Many families turn to screen time as a way to find peace at mealtime. But Rick Simone, the president of Federal Hill Commerce Association, in Providence, Rhode Island, has reached a compromise with his four kids. When at a restaurant, he’s okay with the kids using their phones until the meal arrives. “But as soon as the food drops,” Simone says, “everybody automatically knows it’s time to put phones away.”

Rethink menu speak.

For us, creative rewording goes a long way. Our son loves soup, so at a restaurant, we might pitch him on a root-vegetable curry by calling it “coconut carrot soup.” Or, we might say that butternut squash is “basically a sweet potato” to encourage him to try something new.

Don’t forget.

A few little things can make a big impact: a crumb-catching bib for toddlers was a lifesaver for us when our kids were younger. These days, we ask for a corner table — or even better, one on a patio — where our family can have more room and avoid any tsk-tsk glances from other diners.