Tired of jet lag? These pro tips will have you feeling fresh on arrival.

The modern world of international travel comes with a peculiar challenge that can derail even the most seasoned travellers: jet lag. As our bodies struggle to align with new time zones, we often find ourselves fighting fatigue, mood swings and disrupted sleep patterns.

However, recent research suggests that with the right approach, we can significantly reduce these effects and adapt more quickly to new time zones. Jet lag occurs when rapid travel across time zones disrupts our circadian rhythm—the body’s internal clock that regulates our sleep-wake cycle.”

As Dr Sarah L Mednick, Sleep Researcher and a cognitive neuroscientist at the University of California in Irvine stated, “Our circadian rhythms are finely tuned to our environment and when we travel across time zones, we essentially disrupt this delicate system. Understanding how to navigate this disruption can make all the difference.”

While this disruption affects everyone differently, the impact tends to worsen with age. The good news is that we can implement strategic interventions to minimise jet lag’s effects by understanding the science behind our body’s timing system.

The direction matters

Varun Shetty, Co-Founder, Director and High-Performance Coach at Invictus Performance Lab, shared, “One crucial factor in managing jet lag is travel direction. Eastward travel typically poses a greater challenge than westward travel. This asymmetry exists because most people find it easier to stay awake later than to fall asleep earlier. When travelling east, you’re essentially asking your body to compress its natural day, while westward travel extends it.”

The power of pre-travel preparation

For eastbound flights, Varun Shetty suggested, “Preparation should begin at least two days before departure. The key is to gradually shift your wake time 30-45 minutes earlier each day. This adjustment should be accompanied by immediate exposure to bright light upon waking, early caffeine consumption, and morning exercise within 60 minutes of rising. These three elements—light, caffeine, and physical activity—work together to shift your internal clock.”

Dr Phyllis C Zee, a leading expert in circadian rhythm research, emphasised this and noted, “Preparing for a trip isn’t just about packing bags; it’s about preparing our bodies for a smoother transition into new time zones. Simple adjustments to sleep and light can significantly lessen the impact of jet lag.”

Varun Shetty revealed, “Westbound travellers face an easier adjustment but can still benefit from preparation. The strategy here involves delaying daily routines by 30-45 minutes, including wake time, caffeine intake, and exercise. Additionally, exposure to bright artificial light in the evening helps prepare the body for later bedtimes.”

The temperature minimum: Your circadian navigation tool

Varun Shetty highlighted, “A critical yet lesser-known factor in combating jet lag is understanding your temperature minimum—the point in the 24-hour cycle when your body temperature is at its lowest. This typically occurs about two hours before your natural wake time. By managing light exposure around this crucial period, you can effectively reset your internal clock.”

He advised, “For eastward travel, seek bright light exposure one to two hours after your temperature minimum (based on your home time zone). Conversely, for westward travel, light exposure should occur one to two hours before your temperature minimum. This timing is critical—getting it wrong can worsen jet lag symptoms rather than alleviate them.”

Strategies upon arrival: Adapting faster

Once you have reached your destination, certain practices can accelerate adaptation as per Varun Shetty –

• Align Meal Times: Following the local meal schedule helps regulate your body clock. Fasting for 14- 16 hours before your first meal in the new time zone can also aid adjustment.
• Use Portable Light Devices: When natural sunlight is unavailable, bright light therapy devices (5,000-10,000 lux) can mimic daylight to help reset your circadian rhythm.
• Block Blue Light in the Evening: Wearing red-lens glasses or using apps that filter blue light can promote melatonin production, aiding restful sleep.
• Engage in Regular Exercise: Morning physical activity in your new time zone reinforces your body’s alignment with local time. Even a short walk can positively impact your circadian adjustment.

Busting jet lag myths

Reaching for a glass of wine or pop a sleeping pill during your flight might be tempting but these quick fixes often backfire. Varun Shetty explained, “Alcohol can leave you dehydrated and disrupt your sleep, making recovery harder once you land. Sleeping pills, on the other hand, can cause grogginess and throw off your internal clock even more. Instead, keep it simple—stay hydrated, get the right amount of light exposure, and incorporate small activities like stretching or walking to ease the transition into a new time zone.”

Making jet lag a thing of the past

Varun Shetty concluded, “Jet lag doesn’t have to put a damper on your travel plans. By tapping into the science of your body’s internal clock, you can take proactive steps to feel energised and ready, no matter where you land. Small adjustments, like managing your light exposure, timing your meals, and using travel-friendly tech, can make a world of difference.”

For frequent travellers—whether jetting off for work or a dream vacation—managing jet lag isn’t just helpful; it’s essential. These simple, science-backed strategies can help you leave jet lag behind and focus on enjoying both the journey and the destination.

As thrilling as the destination may be, it is important to be aware of some essential dos and don’ts before planning your trip to Sri Lanka.

Sri Lanka, often referred to as the ‘Pearl of the Indian Ocean’, is a treasure trove of diverse landscapes and rich cultural heritage. Whether you are drawn to its ancient Buddhist temples, mesmerised by the golden sunsets on its pristine beaches, enchanted by the aroma of its tea fields, or eager to explore its lush forests teeming with wildlife, this island nation promises an unforgettable experience. However, to truly immerse yourself in the beauty and culture of Sri Lanka, it is essential to be aware of some key travel tips.

Here Are 10 Invaluable Tips To Help First-Time Visitors Navigate Sri Lanka:

1. Get a local SIM card

Most foreign networks do not work in Sri Lanka, and you do not want to waste time searching for a signal. Purchase a local SIM card at the airport and top it up with enough data for your internet needs.

2. Use specific bank ATMs to save money

Keep in mind that many Sri Lankan ATMs charge a fee for withdrawals. However, Bank of Ceylon and Commercial Bank ATMs typically do not charge these fees, making them a better option to go for.

3. Carry cash everywhere

Many establishments, especially in beach towns like Mirissa, do not accept credit or debit cards. It is always wise to carry sufficient cash, even if you are in a city like Colombo.

4. Be aware of tuk tuk scams

Avoid tuk-tuks without meters, and be cautious of drivers who offer to take you to popular attractions, spas, or stores. Several travel experts explain that these tuk-tuk drivers often receive commissions from these places, which may inflate your final bill. Instead, use the PickMe app, Sri Lanka’s own ride-hailing service, or Uber, which is available in major cities.

5. Go north for peace

The Northern Province, once off-limits to tourists, is now open and ideal for those seeking a less crowded experience. It has yet to be overrun by large resorts or mass tourism, offering a more authentic and peaceful getaway.

6. Take the train for affordable travel

Trains are one of the most cost-effective and scenic ways to travel between cities. A train ride through the picturesque town of Ella is a must – it takes you past tea plantations, forests, waterfalls, hills and iconic bridges.

7. Choose your travel season wisely

Many believe December to April is the best time to visit Sri Lanka, especially the southern beaches. However, from May to October, the East Coast offers sunny weather and fewer crowds. Off-season travel can also mean lower prices and a more relaxed atmosphere.

8. Pack for the climate

Sri Lanka is hot year-round, with places like Colombo and Galle experiencing temperatures up to 37°C and humidity over 90%. Pack lightweight, breathable clothing. If you plan to visit highland areas like Nuwara Eliya, bring a sweater and a raincoat – nighttime temperatures can drop below 10°C.

9. Learn about poya days

Buddhists in Sri Lanka observe every full moon as poya day. On these public holidays, most places shut down, and the sale of alcohol is prohibited. It is best to check the calendar before making bookings.

10. Respect customs at religious sites

When visiting religious places like mosques, Hindu temples, or Buddhist temples, remove your shoes and cover your shoulders and knees. In some Hindu temples, men may be required to remove their shirts. Always follow the signs and respect local traditions.

Sri Lanka, with its breathtaking landscapes and rich cultural heritage, offers an unforgettable experience for every traveller. Whether you are exploring ancient temples, savouring local cuisine, or soaking in the beauty of its beaches and tea fields, Sri Lanka promises memories that will last a lifetime.

Whales are some of the most mystical and lovely mammals of the ocean. Their acrobatics they have left adventurers awestruck! The attractive element of most of these huge critters of the sea is that they like to travel! They discover deep seas going across many nations around the world and mesmerize venture enthusiasts with their sense of fun and sheer attention!

Whale watching long beach has turned into a popular sea venture, with lots of enthusiasts of the ocean world trying their good fortune to spot various types of dolphins at a close viewpoint. There are lots of sites on the planet exactly where whales are seen and at a detailed distance, and as mentioned previously, they take a trip in line with the season. This specific write-up has enrolled the best places to seize even the uncommon species of whale around the world.

Cape Cod, Massachusetts

Cape Cod in Massachusetts, perfectly located at the Atlantic Ocean, is encompassed by beautiful seashores on 3 sides. This tends to make it a good option to have the most enchanting whale watching adventure! These Atlantic seas are dwelling for finback, minke, as well as humpback fish. On top of that, Cape Cod Sea features a 99% rate of success with regards to whale spotting! You can easily view these types of huge inhabitants of azure spy-hopping, appearing, or breaching. Most organized excursions guide you through the Stellwagen Bank National Sea Shelter, which is the preferred feeding surface of these types of whales.

Los Cabos, South America

The astonishing local climate of Los Cabos in South America is more than enough to catch the attention of vacationers throughout the year. On the other hand, there’s also another fascination that draws vacationers, that is the massive humpback fish that travel from the frosty waters of Canada and Siberia in the direction of Los Cabos. These types of whales travel over 7,000 miles to live in the nice and cozy waters of the ocean of Cortez as well as Baja Los Angeles. Gray whales are generally witnessed in the trivial lagoons with San Ignacio, Ojo de Liebre, as well as Magdalena Bay. These marvelous critters of the sea arrive just as the visitor season reaches a good all-time high, which is throughout the months of March through May.

Azores, Portugal

The particular 9 Portugal island destinations that comprise the Azores, found in the center of Atlantic, is a remote location, but have a large number of species of fish that whales like to eat. There are far more than 30 species of whales and dolphins that can be seen here. Specifically, the sperm whale, as well as short-finned aviator whale, are more frequently witnessed splurging in these seas. Out of the 9 volcanic island destinations, Pico, Sao Jorge, as well as Faial is one of the finest whale watching places with an above average whale-spotting rate. Visit here for a supreme experience with whale watching throughout the months of May through October. If you can get fortunate, you might also see the rare North bottlenose whale within the Azores!

Traveling often comes with its fair share of stress, and it usually begins long before you even set foot in the airport. From deciding what to pack to choosing the right outfit and ensuring everything goes smoothly, this article covers all the travel tips you need to make your journey as hassle-free as possible.

Choose the right outfit for the airport

Opt for something practical and easy to walk in. It’s best to skip high heels and flip-flops, since they can be tricky to move quickly in during an emergency and may even pose challenges for other travelers.

High heels, in particular, have the added downside of potentially triggering metal detectors due to the nails in their construction. Meanwhile, open-toed shoes like flip-flops aren’t the most practical choice, especially if you plan to use the airport restroom.

When traveling, wearing light layers is a smart choice. Temperatures can shift dramatically between outdoors, the airport, and the plane, so having clothing you can easily add or remove ensures you stay comfortable no matter the changes.

Choose clothing that fits properly—avoid anything too tight or overly long. Ill-fitting clothes not only make traveling uncomfortable but can also pose safety risks. For instance, overly long pants could cause you or someone else to trip in an emergency, which is the last thing you’d want during your journey.

Protect yourself from pickpockets

When you’re in busy places, stay alert and pay attention to what’s happening around you. Keep your bag or purse in front of you where you can see it, making it harder for anyone to access it without you noticing. Carrying a backpack on your back or letting your bag hang loosely at your side can make it an easy target for pickpockets.

Get into the routine of double-checking all your belongings, including your pockets and bags, before leaving any spot—be it a hotel room, a taxi, or a café. This simple habit can save you the trouble of leaving something important behind.

If you’re worried about losing your belongings during a trip, it’s best to leave valuable or expensive items at home. Instead, pack items that you aren’t afraid of losing, or consider purchasing inexpensive alternatives for your travels. This way, you can enjoy your trip without the stress of keeping track of costly possessions.

Unexpected situations can arise, so it’s a good idea to increase the chances of recovering any valuable items you bring along. Attach a small note or tag with your contact details, such as your phone number or email address, to the item. This simple step could make it much easier for someone to return it to you if it gets misplaced.

Pack smartly

If packing for trips always feels like a challenge, packing cubes might just become your new best friend. They keep your belongings tidy and organized while saving space compared to tossing everything into one big heap in your suitcase.

Ironing clothes while traveling can be a hassle, so it’s a smart move to pack wrinkle-resistant clothing. This way, you save yourself the stress of hunting for an iron or dealing with creases in your favorite outfit during your trip.

Plan a capsule wardrobe for your trip to keep things simple and efficient. Even if your journey lasts more than a few days, you likely don’t need duplicates of everything. A well-curated capsule wardrobe is not only practical, but leaves room for any shopping you might do while traveling.