Nothing can upset your sleep schedule quite like stepping on an airplane and jetting off to a foreign land — even if it’s for fun.

“All of us have an optimal period when our bodies want to sleep — typically around 11 p.m. to 7 a.m. This is called your ‘circadian window,’” says Charlene Gamaldo, medical director of the Johns Hopkins Center for Sleep . “And any time you travel, particularly across two or more time zones, it ends up wreaking havoc on your circadian window,” she says.

Whether you’re traveling for work or for play, here are a few tips to keep sleep disruption to a minimum.

Sleep strategically.

Three days before you’re scheduled to travel, begin moving your bedtime an hour earlier (or later, as appropriate) than you normally would. Add another hour the second evening, and a third hour on the third day. Gamaldo notes that it takes one day per time zone for your body to adjust, so planning ahead can help ease the transition.

Go with the local flow (usually).

After you land, try to sync up with the local schedule. “If you’re landing when people are awake in the middle of the day, that’s what you want to do, too. Sleep as much as you can on the plane,” she says. “If you’re going to be landing at night, do your best to stay awake on the plane and sleep at your destination.”

Abide by the two-day rule.

“If you’re going to be staying somewhere fewer than two days, try and keep to your own schedule. By the time your body adapts, it’ll be time to come home,” she says. In these cases, she suggests requesting that any obligations or meetings happen during the equivalent of your peak waking hours at home whenever possible.

Let there be light.

If your flight touches down first thing in the morning as you travel east, bring along a pair of sunglasses to minimize light exposure, Gamaldo suggests. It’s preferable to get maximal light exposure in the late morning and early afternoon, which shifts your rhythms closer to your destination’s time zone.

“The goal is to recalibrate the clock so that it’s closer to bedtime at your destination,” she says. If you’re traveling westward, which is less disruptive, aim for light exposure in the early evening. Eat outdoors or go for a walk to push your rhythm a bit later.

Move your body.

When you’re ready to begin the day, Gamaldo recommends taking a warm shower and heading outside for exercise to signal your body that it’s time to get going. “Increasing core body temperature is a trigger for your circadian rhythm,” she says.

Take melatonin.

Natural levels of the hormone melatonin typically rise about two hours before bedtime, preparing your body for rest. If you’re traveling, your body might need a little nudge. Melatonin is available as a nonprescription sleep aid in doses of up to 10 milligrams.

It helps your body produce natural melatonin at the appropriate time when your schedule is off-kilter. Gamaldo cautions that melatonin is not a cure-all for jet lag, however. Studies indicate that light exposure during the day is more effective for resetting your internal clock.

Whether you want to see the cherry blossoms or avoid the crowds, these are the best times to visit Japan.

A snowy getaway in Hokkaido, a beach vacation in Okinawa, or a photography trip to capture cherry blossoms in Tokyo — the best time to visit Japan depends entirely on what you want to do when you arrive.

As a country with a seemingly endless amount of activities and festivals on offer throughout the year, there really isn’t a bad time to visit. But if you’re interested in shrine-hopping in Kyoto, seeing the pink hues of cherry blossoms, or gazing at fall foliage, you’ll want to carefully time your visit. Here are the tourist seasons to be aware of when planning your trip.

• High Season: March to May and September to November
• Shoulder Seasons: June to August and December
• Low Season: January to March

Use this guide to find the perfect time for your dream trip to Japan.

Best Times to Visit Japan for Smaller Crowds

Travelers from all over the world come to Japan to admire the cherry blossoms, so it should come as no surprise that sakura season (late March to April) marks the busiest time for tourism. Domestic travelers also take advantage of Golden Week (a series of four national holidays in Japan) from the end of April to the beginning of May. You’ll want to avoid visiting during that time, unless you meticulously plan ahead, since trains, hotels, and sightseeing spots can often be overcrowded or booked out entirely. Stunning foliage tends to draw crowds in the autumn, especially when the leaves reach their colorful peak between mid-October and early November.

If you’re looking to avoid the crowds, plan your visit during the rainy season, which typically begins in June and lasts until mid-July. Though this period tends to be humid and drizzly, it’s one of the best times to enjoy the popular tourist spots without the crowds. Japan is also quieter between January and March, making it a perfect time to pair sightseeing with snow sports and onsen visits.

Best Times to Visit Japan for Good Weather

Japan, while not especially large, is surprisingly varied when it comes to weather. Frigid winters at the northernmost tip of Hokkaido make the subtropical islands of southern Okinawa seem worlds away. The rainy season typically runs from early June to mid-July throughout most of the country — Tokyo included — except in Okinawa where showers begin in early May. Meanwhile, in Hokkaido, summertime brings mild temperatures and blue skies.

If you aren’t hitting the ski slopes, March to May and September to November are generally considered the best times to visit the country for pleasant weather. That’s when travelers can find the iconic cherry blossoms that seem straight out of a postcard, or, on the other hand, vivid autumnal leaves. During these seasons, rainfall is minimal, skies are clear, and temperatures are mild, ranging from 50 to 70 degrees Fahrenheit most days.

For those not averse to heat and humidity, summer brings a different tempo to Japan. It’s a time of year perfect for exploring nature — ideally, somewhere cool up a mountain or as far north as possible. The lusciously cooler climes of Hokkaido are heaven in the summer, with rainbow-bright flower fields and countless outdoor activities, from hiking to horseback riding.

In the winter, the northernmost prefecture of Hokkaido is undeniably the best place to ski or snowboard, but areas outside of Tokyo, such as Niigata, are only a Shinkansen ride away and boast great alpine resorts. Those who prefer the warmth would do best to fly south to Okinawa during the winter for a more subtropical climate.

Best Times to Visit Japan for Lower Prices

Japan has a reputation for being a pricey destination, but there are times of year when it’s less expensive to visit. During the low season, between January and March, you may be able to find deals on airfare and hotel rooms. Prices tend to spike during the holiday season, especially around the New Year, so it’s best to avoid the beginning of January if you’re trying to save money.

Costs rise again in late March and April for the peak cherry blossom season and remain high throughout the spring and summer. For your best bet of scoring reasonably priced accommodations while also enjoying mild weather, aim to visit in September or October.

Best Times to Visit Tokyo Disneyland

Spring and autumn are generally the best, most temperate times of year to visit Tokyo Disneyland. It’s worth avoiding weekends and national holidays — particularly Golden Week, which is one of the busiest periods at the theme park. The extreme heat in July and August can make it difficult to enjoy outdoor attractions. On the other hand, the temperatures rarely exceed 50 degrees in January and February, making those months less popular.

The period from mid-September through the beginning of December offers a combination of pleasant weather, thinner crowds, and seasonal entertainment. Spooky decorations and fall-themed events can be enjoyed in the weeks leading up to Halloween. Starting in November, the theme park celebrates the holiday season with its Christmas at Tokyo Disney Resort programming, which includes magical parades, characters in festive costumes, and heart-warming decorations that help offset the chill in the air.

Best Time to Visit Japan for Cherry Blossoms

If you’re hoping to time your visit to Japan with the peak cherry blossom season, bear in mind that the bloom dates vary depending on the weather. The cherry blossom front — meticulously studied and broadcasted across the country — edges its way up, starting at the southernmost tip of Japan as early as January. The best times for cherry blossoms in Kyoto, Tokyo, and the surrounding regions are often from the last week of March to the first week of April. And for more northerly cities such as Sapporo? Don’t expect to see any pink at least until May.

Best Times to Visit Japan for Food Lovers

Japan is a great destination for food lovers year-round — but it’s also seasonal. So, if you have a favorite Japanese cuisine or ingredient, it’s worth finding out when to visit to avoid missing out completely. Summertime treats include light, cool sōmen noodles, kakigōri shaved ice, and delicious unagi (eel); autumn is heaven for matsutake mushrooms, sweet potatoes, and sanma (Pacific saury); winter is all about warming nabe hot pots, citrus fruits, and kaki (persimmon); and spring goes hand in hand with sea bream, takenoko (bamboo shoots), and sakura mochi rice cakes.

Worst Times to Visit Japan

While there’s no bad time to visit Japan, some months are worse than others, depending on your goals. If pleasant weather is a priority, avoid the rainy season, which typically runs from early June to mid-July throughout Japan (except in Okinawa, where it begins in May). This period is often preceded by extreme heat and humidity, with cities such as Tokyo and Kyoto being especially unbearable during the peak summer months of July and August.

Those looking to save money and avoid crowds should steer clear of Golden Week, which runs from the end of April to the beginning of May. This is when many domestic travelers take their holidays, so expect higher prices, less availability at hotels, and larger crowds.

Looking to soak up the sun on an easy-to-reach beach in Thailand? No problem. From unspoilt islands and temple towns by-the-sea to luxury resorts brimming over with high-end spas, here are the best beach destinations near Bangkok. All can be reached in less than half-a-day by road, rail or quick ferry hops.

1. Koh Chang

Koh Chang is the best of the islands reachable by land in less than a day from Bangkok. It’s got a forest-covered, waterfall-drenched interior, bays edged by fine beaches and scores of seashore hotels for all budgets and bags, from backpacker-basic, fan-cooled rooms to chic-shack barefoot luxury. It’s a bit of a trek: five hours by car to the ferry port, a 45-minute sea crossing (boats hourly 6am-7:30pm), and a transfer to your hotel. Worth it? Oh yes.

2. Navy Beach

Pattaya may be the closest beach resort to Bangkok, but it’s teeming traffic and tawdry nightlife puts many tourists off. The secret is to do Navy beach (known locally as Had Sai Kaew), 20 minutes’ drive beyond. Divorced from the hubbub, it’s secluded and serene, surrounded by tropical forest and lapped by gentle turquoise waves. There are no hotels and only a scattering of simple seafood restaurants. Rent a scooter (easy in Pattaya town) and come early in the day before the tours arrive.

3. Hua Hin

On the Gulf of Thailand, two and a half hours’ drive from Bangkok, Hua Hin is certainly a tourist destination. But Thais live and holiday here, too, as they have since the king made it his number one vacation spot in the 1920s. If you get all beached out, Hua Hin has great nightlife, with bars in walking distance of some of its nicest shores. The same applies to the handful of colourful, diverse markets, all within walking distance or a short tuk-tuk ride from the sea.

4. Pattaya

All high-rise condominiums, resort hotels, and one-too-many shopping malls, Pattaya is also one of the biggest sex capitals in Thailand, with massage parlours lining the streets, elbowing for space with go-go bars. That said, you can escape this bustling city by disappearing to one of its nearby islands, including Koh Lan or Koh Pai, otherwise known as Bamboo Island. Just be aware that it can take two or three hours to get to Pattaya first, depending on traffic.

5. Puek Tian Beach

Given the appeal – rolling hills dotted with ancient temples and royal palaces, honeycombed with Buddha caves – it’s a wonder that Phetchaburi province is so under-the-radar. Bangkok’s in easy reach (less than two hours by car; more slowly by train) and the coast is empty. Puek Tian is the best beach – if only for the bizarre statues of mermaids, turtles and a giant sea goddess, striding out of the waves, teeth bared, covered with votive flowers.

6. Bang Pu Beach

Believe it or not, there are tourist-free beaches within hours of Bangkok. In the western province of Prachuap Khiri Khan, Bang Pu is a tranquil half-moon, framed by mountainous capes and home to a tiny fishing hamlet. There are a handful of hotels and the surrounding mountains, protected as a national park, trill with birdsong from more than 355 distinct species. Bangkok is little more than three hours away by car, or a more comfortable four hours by train, via Hua Hin.

7. Koh Samet

It’s one of our favourite islands in Thailand: the water is crystal clear, delicious seafood is abundant and, uniquely, it doesn’t get overrun with tourists come the weekend. Getting here takes between three and five hours, depending on traffic. Bear in mind that the journey involves an hour-long ferry ride from Ban Phe to Ko Samet. You can also get a speedboat, which is obviously far pricier. While you’re here, check out one of the best watering holes on the island: Ploy has evening fire shows and large buckets of booze for a fair price.

8. Pranburi

30km (17mi) or so south of Hua Hin by bus or train, you come to the fishing town of Pranburi. It’s laid-back and most definitely off the tourist track, and so is refreshingly free from throngs of foreigners. The handful of resorts and hotels here – whether luxury, boutique or bargain – are low-rise, discreet and spread out comfortably along Pranburi’s beautiful beaches. That means privacy is guaranteed as you wade into the transparent waters of the Gulf of Thailand before drying off and perfecting your tan.

The Philippines is a budget-friendly destination by default, attracting backpackers and budget travelers all over the world. Still, it doesn’t stop international travelers from looking for more ways to stretch their travel funds even further. The key to travel in the Philippines on a budget is to travel like a local. International travel bloggers who fell in love with the Philippines made it possible to spend less there. Here’s how you can spend less on your next trip to the Philippines as well.

Seat Sales

Thanks to airline seat sales, even young professionals in the Philippines can afford to travel internationally. When flying to the Philippines, pick a budget airline carrier and stay tuned for seat sales. Filipinos will also tell you about piso fare, a budget airline’s seat sale with cheap air tickets that is highly anticipated by young budget travelers in the Philippines.

Avoid the Travel Rush

The general rule of traveling is to travel off-peak and during weekdays. Avoid traveling during April and May when school is out, as well as during Christmas break; in the Philippines, this break lasts from December 20th–January 3rd. If you are trying to save money, you should also avoid traveling there during Holy Week, the Chinese New Year and during a festival. Hotel rates increase by 100% and management requires you to stay for at least two nights per booking.

Pick Cheaper Places

Cebu, Boracay and Palawan are must-visits, but don’t stay too long if you are on a budget. Explore outside these key cities, and visit unseen destinations and smaller towns where it is cheaper to travel. Check out underrated destinations in the Philippines; they are also cheaper to travel around.

Use Public Transport

Skip Uber or taxis. Don’t bother renting a van either. Ride jeepneys, buses, tricycles—motorcycles with side cars—and motorcycles called habal-habal. Ro-ro, or “roll-on/roll-off”, ships have partner buses in major terminals for cheaper inter-island travel. Air-conditioned buses provide comfort from the Philippines’ humid climate, but if you want to save more, try the regular buses.

Take Overnight Buses

If your destination takes at least 6 hours, save from your lodging budget by taking the last bus that is scheduled for that day. For example, travel time from Manila to Ilocos Norte takes at least 9 hours by bus. Take the last scheduled bus, such as one that leaves at 7pm, and sleep in the bus. When you wake up, you will already be in your destination. Freshen up upon check-in.

Stay in Pension Houses

Europe and other Asian countries have hostels for cheap accommodations, but you seldom see them in the Philippines, or they are just not labeled this way. Pension houses are like bed and breakfasts in the Philippines. They are cheap and range from $5–$10 per night. Some cheaper hotels also have dorm-style rooms for even lower rates.

Eat like a Local

You don’t have to eat street food every single time. There are cheap fast-food chains all over the Philippines, including Chowking (Chinese food) and Jollibee; even Justin Trudeau likes Jollibee. When at a mall, find the food court or food hall for cheap alternatives. Check online for the best restaurants in a city, and you’ll find local favourites that are also budget-friendly. When you travel in smaller towns, look for diners known as karenderias.

Buy Supermarket and Convenience Store Food

Don’t be afraid to stock up on food essentials, especially breakfast food and drinks, rather than eating out or going to a cafe for a caffeine fix. Also, buy San Miguel Light from the grocery store, where alcohol is cheaper. 7-Eleven stores have been sprouting up in towns and provinces. From these stores, you can buy cheap sandwiches and rice meals.

Carry Smaller Bills and Coins

The Philippines is a cash country, and credit cards are mostly reserved for bigger cities and major destinations. If you want to travel cheap, then you have to bring cash. Local currencies can be tricky, but try having small denominations of Philippine pesos. This approach will come in handy when you try to haggle.

Look for Travel Buddies

Transportation costs and accommodation can eat up your travel budget, especially when you charter a motorboat or a tricycle. You can save money if you temporarily travel with a group rather than solo. Minimize your expenses by working with other tourists you meet along the way, and split up the total fare or accommodation expenses.

Enjoy Free Attractions and Rides

The Philippines has plenty of free attractions, adding to its reputation as a budget-friendly destination. There are plenty of open spaces in the country like parks and boulevards to hang out at or to mingle with locals, and where you can take advantage of photo opportunities. Museums and government owned attractions like national parks only require small entrance fees as well. Even in the capital city of Manila, there are free attractions to see that include free shuttle services.

Befriend the Locals

Filipinos are known to be hospitable and ready to help strangers. Don’t hesitate to ask for directions or instant travel recommendations. If they like and trust you, they might open their homes for you to stay, especially during the Christmas season and special events. While traveling to the Philippines during holidays can be pricier in some aspects, you may save money during this time by befriending locals. Some locals will be happy to give you a tour around their hometown, saving you from paying for a tour guide.