Taking a trip soon? Here are simple ways to protect your sleep from time zone changes.

It’s no secret that traveling can disrupt your sleep patterns. Sleep problems can multiply if you’re traveling long distances across multiple time zones, resulting in jet lag.

Jet lag isn’t just a made-up term frequent flyers use to describe being tired. It’s a real thing. The circadian rhythm is our internal clock, and it helps regulate when we should go to sleep and wake up. Changing your time zone affects the time you go to bed, and your body can become out of sync. According to the Mayo Clinic, common jet lag symptoms include:

• Fatigue
• Trouble falling asleep
• Headaches
• Difficulty concentrating
• Lack of appetite
• Stomach problems
• Mood changes

Don’t let jet lag ruin your travel plans. I’ve pulled together a list of tips to help you adjust to the new time zone quicker and save your sleep quality.

7 tips for combating jet lag

1. Start prepping before your trip

Making slight adjustments before entering the new time zone can lessen jet lag symptoms. To do this, you can gradually change your circadian rhythm to the new time zone by shifting the time you go to sleep and wake up. Typically, you want the changes to be minor, around 30 minutes at a time. Doing this the week leading up to your trip can help you bounce back quicker.

2. Live like the locals

When you change time zones, you want to adapt your activities as quickly as possible. Forget your old time zone; it means nothing to you now. That means eating and sleeping when you would normally, according to the new time zone, even if you wouldn’t usually sleep for another three hours. If possible, it’s also good practice to time your meals with local mealtimes.

Before taking off, act like you are already there. Set your watch to the correct time and sleep when you can. If you’re flying when you would be sleeping at your destination, try sleeping on the plane to avoid jet lag. Small changes in advance will make the later ones less drastic.

3. Hang out in the sunshine

Light is one of the most important ways your circadian rhythm determines when you fall asleep and wake up. As it gets dark, our bodies release melatonin to prepare for sleep. Spending time in the sun will help your body adjust to the new time zone by halting the natural release of melatonin. If you arrive at your destination during the day, don’t immediately duck into your hotel room — hang outside for a few hours and soak up the sun.

4. Make sure the room is ready for sleep

Sleeping in a new space can be challenging. To combat this, make sure the room you’re sleeping in — whether a hotel room or the spare bedroom of your grandmother’s house — is conducive to sleep.

Ways to make sleeping when traveling easy:

• Set the thermostat to a cool temperature to keep things comfortable all night. The best temperature for sleep is between 60 and 67 degrees Fahrenheit.
• Pack items from home to make it more familiar — a blanket, a white noise machine or your favorite pajamas.
• Try using a sleep mask to block out any light in the room.
• Make sure you’re sleeping on a comfortable mattress that suits your sleeping position and body type.

5. Avoid drinking caffeine (and alcohol)

The instinct is to reach for a cup of coffee to keep you going through the fog of jet lag, but it can actually make the situation worse. It’s not that you can’t drink it; you just need to be strategic about timing. If you arrive at your destination in the evening, drinking coffee or soda will make sleeping harder if it’s too close to bedtime. Avoid caffeinated drinks and alcohol a few hours before bed. Substitute those beverages with water to ensure you’re hydrated as dehydration can exacerbate the symptoms of jet lag.

6. Try melatonin

Our bodies naturally produce melatonin to help regulate our circadian rhythm. As the sun goes down, our body is flooded with melatonin, which makes us sleepy. Melatonin supplements can help you fall asleep more easily by jump-starting that process. Regarding dosage, 0.5mg is typically considered a lower dose, while 5mg is on the higher side.

7. Take a warm shower or bath

After taking melatonin, jump in the shower or soak in the tub to relax. Research suggests that taking a shower or bath can help you fall asleep faster. As you cycle through the stages of sleep, your body temperature naturally fluctuates a couple of degrees. Bathing helps that process along by cooling your body temperature. But not just any shower will do; you should aim for warm water about an hour and a half before bed.

If you are someone who loves to travel but often gets stuck with the planning, we are here to help. Follow these steps:

It’s not possible to see and experience the world in one lifetime. But that doesn’t mean you should not try. Travel exposes you to different cultures, traditions and experiences. Not to miss, you make beautiful memories along the way. But if you are someone who loves to travel but often gets stuck with the planning, we are here to help. Follow these steps:

Make your to-do list

The possibilities are endless when you plan to travel to a destination. A list of activities to look forward to and the required accessories for that makes the journey easy and relaxed. With a list, you will also be able to dedicate your time to things that are important to you.

Know the locals

Connecting with the locals will always be a big help. It will allow you to explore new and genuinely good places – local events or festivals. This will be a great way to learn more about the local culture and make friends. It will add to your experience.

Don’t do the usual

We understand that you would want to visit the historical and famous places but what would add to the experience is to explore less-visited places. This stands true when we talk about food – always try lesser known restaurants. Talking to the locals will help in exploring the other side of the city.

Pack lightly and efficiently

Another important pointer is to pack lightly if you really want to enjoy the trip. You don’t want to waste time lugging around a heavy suitcase or backpack when traveling. You just need to pack carefully.

Depend on technology

Gadgets can be your best friend – You can explore new places, find locations, and research about sites, with just a click.

Whether you are traveling for a week or a month, these tips can help make your journey more memorable and enjoyable.

With these practical tips, layovers can be easy to navigate and can even be something you may start looking forward to as you travel!

Stuck in transit? No problem! Long layovers can be a drag — or they can be the unexpected highlight of your journey. But your transits don’t have to be a mere dull stretch between two points. Whether you’re eating your way through an airport, squeezing in a quick workout, or exploring a new city, you’re already halfway to your next great transit story. With the right mindset (and a few insider tips), you can make those hours between flights not just bearable but genuinely fun. Whether you’ve got four hours or fourteen, here’s how to transform your layover into an experience — full of fun, relaxation, and maybe even a little indulgence.

Here Are 8 Things To Do During A Long Layover:

1. Don’t Just Wait Around — Plan Ahead

The key to a killer layover is preparation. Before your trip, research the airport and its surroundings. Does it have a spa, a swimming pool, or fancy lounges? Are there express city tours or a nearby must-visit cafe? Jot down your options so you’re not frantically googling “things to do at Doha Airport” at the last minute. And don’t forget to check if you need a visa to leave the airport, especially for longer layovers.

2. Get Lounging Like A Pro

Airport lounges aren’t just for first-class flyers anymore. Many allow you to purchase a day pass, giving you access to comfy seating, free food, and, most importantly, showers. Trust us, a hot shower and a plate of fresh food feel like a five-star experience after hours in economy seating. Plus, lounges are perfect if you need to catch up on work, charge your devices, or just enjoy some quiet time.

3. Hit The Gym Or Spa

Been sitting for hours on a plane? Shake off the stiffness with a gym session if your airport has one. Major hubs like Singapore Changi and Munich Airport have fitness centres where you can break a sweat. Prefer something less intense? Many airports now offer spas where you can treat yourself to a massage, mani-pedi, or even acupuncture. A little self-care can do wonders for your mood before your next flight.

4. Take A Mini City Break

If your layover is six hours or longer, why not head out and explore the city? Many airports offer quick transit options, so you can tick off major attractions in a few hours. For example, if you’re in Istanbul, you can marvel at the Hagia Sophia and sip Turkish tea along the Bosphorus. Just be mindful of traffic and leave plenty of time to get back through security.

5. Go On A Foodie Adventure

Airport food doesn’t have to mean sad sandwiches and overpriced crisps. Many airports have upped their game with gourmet restaurants, craft beer bars, and even Michelin-starred dining. For example, Tokyo-Narita Airport offers incredible sushi, while Schiphol in Amsterdam boasts an impressive cheese selection. Treat yourself to a mini culinary tour — you’re on holiday, after all!

6. Shop Till You Drop

Duty-free shopping is the perfect excuse to splurge on luxury skincare, electronics, or that bottle of whisky you’ve been eyeing. But it’s not just about the big brands — some airports have unique shops selling locally made goods. Think handmade chocolates in Zurich or alpaca wool scarves in Lima. Even a quick window-shopping session can help kill time.

7. Take A Nap — Comfortably

If sleep is what you need, do it in style. Many airports now have dedicated nap zones with reclining chairs or even sleep pods for hire. Some, like Doha’s Hamad International Airport, offer free sleep spots with dim lighting and cosy chairs. Catching a few Zs in a peaceful setting beats nodding off on a plastic bench any day.

8. Spend Time With A Good Book Or Show

Whether you prefer reading, binge-watching, or gaming, a long layover is a prime time to dive into something entertaining. Carry a book or download your favourite series, audiobooks, or a new podcast before your flight. Pair that with a comfy corner and a good coffee, and suddenly, those hours won’t seem long at all.

So, next time you see a long layover on your itinerary, don’t groan. Think of it as a chance to add an extra layer to your travel experience. Who knows? You might just start looking forward to them!

Ferries and resorts fill up during summer when crowds reach Sardinia to make the most of its dreamy coastline. But turquoise waters are just part of the allure. Ancient traditions blend with diverse landscapes on Italy’s second island, where stretches of fine sand and soaring cliffs surround a mountainous interior covered in Mediterranean scrub.

Whether you are planning a road trip, a through-hike or a tour in search of the hidden coves that dot the rugged coast, keep these things in mind as you plan your Sardinian holiday.

1. Plan for at least a week to visit

Stretching for approximately 270km (167 miles) north to south, Sardinia may appear small on the map, but covering each province could take weeks if you want to see all the island has to offer. From exploring the ruins left behind by the ancient Nuragic civilization to diving into marine reserves dotting the coast and visiting wineries in the hilly interior, you’ll feel rushed if you plan to squeeze everything in just a few days.

Take at least a full week to travel beyond the highlights and organize each leg of your itinerary in advance if you are visiting in the high season, as many of the most popular destinations are likely to be fully booked months in advance.

2. Avoid crowds and high prices by traveling during the shoulder season

Traveling to Sardinia in July and August means facing the infamous Italian peak holiday season – this is not just the hottest time of the year, but also the period during which most Italians flock to the coast for their annual holidays. Expect crowds and peak pricing on everything from ferry tickets to hotels and car rentals.

Visiting before or after the summer will make your trip to Sardinia much more enjoyable. The island is sunny for much of the year, and the swimming season can start as early as April and runs until October. By avoiding peak summer months, you’ll also have access to affordable accommodation and the chance to move around spontaneously, without too much planning.

3. Don’t underestimate the heat

The heat is not to be taken lightly. Global warming is hitting Sardinia especially hard and record temperatures have been registered year after year – in late July of 2023, the eastern coast of the island surpassed 48°C (118°F), with a high risk of forest fires affecting much of the dry interior.

July and August are the warmest months. If you are visiting during this time of the year, it’s best to avoid hiking or cycling in the middle of the day. Needless to say, always carry plenty of water.

4. Fly or book a ferry to get to Sardinia

Sardinia is well-connected to mainland Italy and many European destinations, thanks to three airports – Cagliari, Olbia and Alghero – located on three corners of the island. Cagliari, Sardinia’s capital, is the main entry point, but Alghero has long functioned as Ryanair’s main Sardinian airport, offering frequent low-cost flights year-round.

Flying is not the only way of getting to Sardinia. Ferries depart from the ports of Livorno and Piombino in Tuscany, from Civitavecchia (near Rome), from Naples and from Palermo, allowing you to take the slow trip across the Tyrrhenian Sea to Sardinia’s eastern coast. Main operators include Moby, Tirrenia, Grandi Navi Veloci and Grimaldi Lines. You may also continue onto Spain by taking the ferry connecting Porto Torres with Barcelona, or by heading north to Corsica.

5. Driving is the best way of getting around, but there is a shortage of rental cars

Sardinia has a decent rail network, and buses go where trains can’t. Yet, traveling by public transport is slow and doesn’t allow access to more remote areas, where you’ll find many of the island’s natural wonders.

Traveling to Sardinia by ferry means you can take your vehicle with you from mainland Italy. Still, it’s worth comparing the prices of sea transport with those of car rentals, especially if you are visiting in the high season when ships fill up and ticket prices increase significantly.

If you choose to rent a car on arrival during the high season, book in advance. In recent years, Sardinia has experienced a shortage of car rentals, due to a combination of the global ship shortages, the effects of the pandemic on the local economy and the island’s recent growing popularity.

6. Be ready to speak (or listen to) different languages

Sardinia is not just geographically diverse, it’s also linguistically rich. While Italian is spoken everywhere, the local language is Sardinian, a neo-Latin tongue that has been officially recognized as one of Italy’s minority languages and declared endangered by UNESCO. But Sardinian is not the only language spoken by the 1.6 million people living on the island – head northwest to the area of Alghero, and you’ll hear people speak a version of Catalan, a remnant of Spanish domination in the 16th and 17th centuries.

7. Choose between wilderness or hyper-luxury

In the late 1950s, a development project backed by a group of large foreign investors began transforming the rural area of Gallura into one of Italy’s most luxurious holiday destinations. The Costa Smeralda, a 50km (31 mile) stretch of coastline in the northeastern part of the island, is now home to hotels where rooms cost thousands per night, exclusive nightclubs and restaurants, a yacht club, golf courses and dreamy villas hosting international VIPs.

The publicity received by this corner of Sardinia often overshadows its wilder heart, best experienced through long-distance hikes that cross the island’s majestic landscapes. Pack a tent and a sleeping bag to tackle multiday trails such as Selvaggio Blu, considered one of Sardinia’s most challenging treks, or the Grande Traversata del Supramonte, running along the Supramonte mountain range in the eastern part of the island.

8. Take it slow and experience Sardinia on two wheels

Bike tourists have long loved Sardinia for its low traffic and coastal roads. This has become even more noticeable in recent years as large investments have been put toward improving existing cycling paths and creating new routes for travelers who enjoy exploring on two wheels. Most cities now have bike rental services and the network of dedicated lanes is growing year after year, allowing both locals and visitors to travel safely and sustainably at a slow pace.