Many of us already live quite eco-conscious lifestyles. You might well have switched to a reusable coffee cup or taken public transportation instead of driving. You might well have avoided single-use plastics and switched to a green energy supplier. That’s all excellent, of course, and companies are finally changing their ways too. But one thing we must not neglect – and this is a huge one – is the influence of our travels.

When considering how to minimize our own carbon footprints, one of the simplest methods to reduce emissions is to fly less frequently. However, for individuals who desire to travel the world, there are methods to make travels more sustainable, such as where you go, what you carry, and how you choose to get there.

When possible, travel by land

Flights are the least sustainable mode of transportation since they emit greenhouse gases into the environment. A single return trip can emit more CO2 than certain countries’ populations produce in a whole year. It is unrealistic to expect everyone to stop flying entirely. So, many environmentally conscious travelers strive to minimize the number of flights they take each year. One way to begin is by substituting overland travel for short-haul flights. You may also lessen your effect by flying direct rather than connecting. Because the majority of emissions are emitted during takeoff and landing, a direct flight has a lower carbon footprint.

Get Creative And Eco-Conscious With Destinations

Finding local experiences, such as strolling around uncharted regions of your neighborhood or visiting museums in your city, is one of the most environmentally friendly ways of travel. Consider traveling a few hours to a beach or forest if you want to go a bit farther. Even a minor adventure can transport you to another universe. If you still want to go further, look for sites that are less visited and are not overcrowded. Popular towns might see a 70 percent increase in people during peak season, putting a strain on everything from infrastructure to the environment. Make your next vacation unique. Another alternative is to go to environmentally concerned countries. Many countries and towns are actively lowering their carbon footprints.

Pack Wisely

Reusable and zero-waste items help to minimize the amount of garbage that ends up in landfills. Sustainable items like these are becoming more widely available in our daily lives, so we should also incorporate them into our trip plans. Canvas bags, which allow you to avoid using plastic bags when shopping, and reusable cutlery and food storage containers are two examples of sustainable items that are beneficial while traveling. Zero-waste toiletries are especially ideal for packing when traveling. Bring a package-free shampoo bar, toothpaste pills, and a bamboo toothbrush with you.

Support The Local Businesses

There is no better way to express gratitude than to support local companies. After all, they are the individuals who are most directly affected by tourism. This includes shopping at markets, dining at family-run restaurants, and staying in guesthouses and B&Bs rather than large commercial hotels. Avoid major retail malls, government-run enterprises, and coffee shops prevalent all over the world if at all feasible. When you buy from a local business, your money is going back into the community that is welcoming you.

Avoid Single Use Plastics

Avoiding single-use plastic decreases pollution. Plastic bottles littered over beaches, parks, and rivers have become all too common in many tourist spots. Plastic trash poses a significant health risk to living species, particularly marine life. Following the sustainable trifecta (reduce, reuse, and recycle) may significantly aid in environmental preservation. Miniature shampoo, conditioner, and lotion bottles are a substantial source of plastic trash, particularly in small island nations. Try to refill and carry your own travel-size containers whenever feasible. If you must use the hotel’s little containers, always keep what’s left for your future vacation.

Use Public Transportation

Environmentally friendly than a cab or your own vehicle. This might include hiring a bike or scooter, walking, or utilizing public transportation. Public transportation is more than simply a mode of transportation; it is an experience in and of itself. Taking public transportation in a new place where you don’t know the language might be intimidating, but we can’t encourage it enough. Not only is public transit an ecologically friendly mode of transportation, but it also allows you to connect with and meet locals, as well as see “real life” away from tourist attractions and businesses.

Choose Slow Travel

Slowing down may be beneficial to the environment, as well as allowing you to fully appreciate every sensation and experience rather than speeding through them. The art of slow travel requires train travel. It permits you to visit off-the-beaten-path villages and places that you might otherwise miss if you traveled a straight route. Furthermore, it emits less carbon dioxide than other forms of transportation. Allowing a little extra time for the journey will allow you to discover more charm and character than you may find at more typical transport hubs, all while reducing your environmental effect.

Pick Eco-conscious Accommodations

Staying in eco-friendly lodgings decreases the environmental effect of tourism. From renewable energy generation to bio-architecture, eco-friendly hotels are concerned with environmental preservation and have a good impact on the environment. However, this is not the end of the story. Staying at eco-friendly tourism lodgings benefits the local economy as well. In reality, the majority of ecologically friendly hotels provide zero-kilometer, organic meals.

Respect The Wildlife And Animals

Seeing animals up up and personal is generally a delight for visitors who go overseas. This is why popular activities include visiting an elephant sanctuary, swimming with dolphins, and going on a safari. However, because animal interactions are such a sought-after event, there is plenty of room for animals to be exploited for tourist purposes. It might be difficult to determine which animal encounters are not exploitative. The best method to do due diligence is to conduct preliminary study. Choose observation-only excursions if you wish to encounter animals as safely as possible.

Visit Places That Need Your Help

Traveling to disaster-ravaged areas is another option to spend your hard-earned money. Volunteering in environmental and social programs that help restore shattered areas is another way travelers may assist. It helps the sector in focusing on long-term outcomes for disaster-affected areas.

Have a hard time falling asleep? You’re in pretty good company. One in three Americans don’t sleep enough, and 70 million live with chronic sleep issues like insomnia.

Acute or chronic insomnia can make it hard to fall asleep, stay asleep, or wake up at the right time. This common sleep issue can have a number of causes.

Here are some of the most common causes, along with a few strategies to help improve your rest.

Potential causes

The key to a better night’s sleep lies in understanding the cause of your insomnia.

1. Stress

Short-term insomnia, which might last a few days to a few weeks, often happens due to temporary life stress or a traumatic event.

“When we experience stress in our lives, particularly when it’s over a long period, it can lead to insomnia,” says Katherine Hall, a sleep psychologist at Somnus Therapy.

Stress can leave your mind and body on high alert, ready to jump into action. Of course, this isn’t conducive to falling asleep.

2.Travel

Many people have trouble falling asleep in a new environment, like a hotel or friend’s house. This tendency to sleep poorly in a new setting is called the first-night effect.

Researchers theorize that the first-night effect happens as a protective mechanism to help you stay safe while you rest.

Even in a familiar environment, long flights and jet lag can mess up your circadian rhythm and make it harder to fall asleep.

3. Food

Eating anything late at night goes against your body’s circadian rhythm, so late-night snacking can make insomnia more likely.

In particular, foods high in fat or protein may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to acid reflux or an upset stomach, at bedtime and while you sleep.

Aged cheeses, salami, pepperoni, and other foods containing tyramine can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What’s more, tyramine can trigger migraines, which could also keep you lying awake.

4. Exercise

High-intensity exercise just before bedtime can make it harder to fall asleep.

As you wind down in the evening, your body temperature drops to signal your brain that it’s time to rest. But aerobic exercise increases your brain’s activity level and raises your body’s core temperature, essentially waking you right back up.

Experts suggest keeping your pre-bedtime physical activity light or moderate — a walk, yoga, or stretches generally won’t mess with your sleep.

5. Medical and mental health conditions

Mental health conditions like anxiety, depression, and bipolar disorder could also make it harder to fall asleep, Hall says.

Obsessive-compulsive disorder ( OCD ) and posttraumatic stress disorder (PTSD) can also cause trouble with sleep.

Some research suggests, in fact, that half of all insomnia cases relate to anxiety, depression , or psychological stress.

Physical conditions that can contribute to insomnia include:

• Heart conditions
• Respiratory conditions, including COPD and asthma
• Chronic pain
• Hormone issues, such as an overactive thyroid
• Joint and muscle issues, such as arthritis
• Genital or urinary issues, including an enlarged prostate or urinary incontinence
• Neurological conditions such as Alzheimer’s and Parkinson’s disease

6. Medication

Certain prescription medications, recreational drugs, caffeine, and nicotine can also lead to insomnia.

Medications that can lead to insomnia include:

• Antidepressants
• Epilepsy medication, particularly felbamate
• Asthma medications including salbutamol, salmeterol, and theophylline
• Blood pressure medications, particularly beta-blockers
• Steroid medications
• Non-steroidal anti-inflammatory drugs (NSAIDs)
• CNS stimulants for ADHD and narcolepsy, including methylphenidate and amphetamine-based medications like Adderall

7. Sleep disorders

“Conditions like sleep apnea and restless leg syndrome also perpetuate insomnia,” says Dr. Nilong Vyas, a medical doctor at Sleepless in NOLA and medical review expert at Sleep Foundation.

• Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing up to 60% of people with the condition to struggle with insomnia, especially when it comes to falling asleep.
• Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in 38% of people with the condition.

8. Age-related changes in sleep

Sleep tends to become less restful as you age, and you might find yourself more sensitive to noise or environmental changes.

“People over age 65 experience less slow-wave, or deep sleep, so they’re more likely to be woken from their rest,” Hall says.

Children and teenagers, who need more sleep than other age groups, also often struggle with insomnia. One national study found that 72% of high school students and 57% of middle school students didn’t get enough sleep on school nights.

9. Poor sleep hygiene

Good sleep hygiene practices, like a consistent nighttime routine and calming environment, can help you feel rested.

On the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need.

Vyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like alcohol or caffeine before bedtime.

What to do about it

Adequate sleep is essential for a healthy body and mind, so it’s crucial for adults to find a way to get at least seven hours of sleep each night.

These three expert tips can help you fall asleep faster.

1. Establish a routine

Hall notes that consistency results in more restful and restorative sleep. “You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!” Hall says.

Setting your bedtime early enough to allow for at least seven hours of sleep can help you establish healthier sleeping habits and feel less rushed in the evenings.

That said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it’s best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep.

2. Limit screen time

Hall suggests the blurred line between work and rest often contributes to insomnia – especially if you work from home.

“It’s tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by 3 hours,” Hall says.

Even if your screen time isn’t work-related, you may want to consider removing TVs, computers, and smartphones from your bedroom and turning off electronics 30 to 60 minutes before bedtime — disconnecting can promote a better night’s sleep.

3. Keep it cool

A too-warm room can cause restlessness, so experts recommend keeping your bedroom between 60 °F and 67 °F.

One 2021 study suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your bedding and clothing play a role in restorative sleep.

Hall notes that sleeping naked is great for regulating your temperature while you sleep. “The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep,” Hall says.

Could it be a sleep disorder?

Vyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. “This is considered chronic insomnia and may need therapy or medication,” Vyas says.

Everyone has trouble sleeping sometimes, but chronic insomnia may indicate a sleep disorder.

Signs of a sleep disorder include:

• Frequently needing over 30 minutes to fall asleep at night
• Feeling tired during the day even after sleeping 7 hours the night before
• Noticing a reduced ability to perform your usual daytime activities
• Memory issues
• Struggling to control your emotions during the day

“Your primary care provider can make the right referrals, whether it’s for a sleep study, sleep center, or even an ENT,” says Vyas.

A specialist can diagnose and recommend treatment for your sleep disorders, such as light therapy, medication, a CPAP machine, and more.

Professional treatment for sleep issues

If your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life.

“If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away,” Hall says.

Unchecked insomnia can lead to chronic sleep deprivation and cause:

• Decreased performance at work and school
• Slower reaction times and a higher risk of car accidents
• Mental health symptoms like depression and anxiety
• Increased risk of long-term conditions like high blood pressure and heart disease

Your clinician may recommend:

• Cognitive behavioral therapy for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia
• Short-term use of melatonin or over-the-counter sleep aids
• Prescription sleeping medications

Insider’s takeaway

Getting more sleep often means getting treatment for the reason behind your insomnia, whether that’s stress, travel, or poor sleep hygiene.

“Many people assume if you’ve experienced insomnia, you will always have it, but that’s not always the case,” Vyas says.

What works for one person might not work for you, so it’s a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve.

Creating a travel video is a fantastic method to relive memories while also sharing your journey with others. Whether you’re working with a company or making the movie for your pleasure, you’re going to want the top-notch travel video. YouTube and other social sites are full of travel videos. Still, only a few of them make an impression on the minds of the people who watch them. It is possible to enhance your video-making talents while on the road by creating travel movies, and you may experiment with many new ways to record a spectacular video. For those of you who have no idea how to create an eye-catching travel video, we’ve put up a list of the ten most essential tips you need to know.

Top Techniques for Creating Travel Videos that you must follow

1. Pick Your Destination

It’s great to go on unplanned trips, but if you’re planning on making a travel video to commemorate your journey, knowing where you’re going ahead of time is a big help! Before you depart, prepare a rough schedule of where you’ll be going and when you’ll be there so that you can plan accordingly.

Planning your final video using this information can help you prepare for your trip, as well as learn about the sights you’ll see on your way there. Use weather forecasts and images of each place to understand the types of shots expected while you’re there. When it comes to taking the perfect clips, the time of day is also quite important.

2. Pack your travel videos wisely

Following that, once you’ve determined the format you’ll be shooting in, it’s crucial to pick what kind of equipment you’ll be using. Many of them bring a slew of gear, including cameras, lenses, microphones, tripods, and SD cards. However, if you think about your travel plans with a clear mind, you will most likely realize that you do not require as much as you might assume.

3. Shoot wisely

Collecting as much as possible is fantastic advice because it provides you with a plethora of data to work from. A common misinterpretation of “shooting enough” is synonymous with “over capturing.” It is customary to begin making videos as soon as they get to their location. Recording unnecessary clips have no use other than to lengthen the time spent on video trimmer in post-production. Unnecessary shots are a waste of time since they merely slow down your editing process.
Instead of creating a video, you should concentrate on enjoying the natural beauty. Never forget that you’re on vacation to relax and enjoy yourself, not shoot a film. Keep a record of the memories and experiences you truly want to recall and cherish for the rest of your life. To get the most stunning movies, capture your videos when optimum lighting is usually early in the morning or around sunset.

4. Add Narrative to a Travel Film

Include narration in your story if you want to make it more engaging. Narration can be added in two ways: during your journey and after you return home from it. If you’d like your narration to appear in your video, be sure to talk or shoot yourself in the face when you’re recording or shooting. After the trip has concluded, adding a narrative is also an excellent chance to reflect on your vacation experiences. All that is required is the creation of a screenplay and the recording of it.

5. Carry a wide range of your shots

You must experiment with and variety the methods of capturing videos to maintain the viewers’ interest. Experiment with advanced features such as time-lapse photography, slow spinning, and shooting from a moving vehicle. Graphics and filters are also available during the editing process to give the final product a little glitz and glam. You must employ motion to convey enthusiasm and energy in the scene. Various techniques can be used to bring the video to life, including hyper-lapse, panning, and filming something that is already moving.

6. Editing a video of your trip

When the tour is complete, it’s time to settle down and go over the film you’ve captured. Concentrate on the scenes that stand out and eliminate anything that didn’t turn out as good as you had anticipated. Unless you captured something spectacular, the world doesn’t need to watch your hazy or shaky footage, so don’t bother sharing it. Following your decision on which clips to use, take a step back and consider the story you’re attempting to convey and how you may employ some of the tactics listed above to bring that tale to life in your video production. With the help of a video trimmer, you can put together your final travel video for editing to cut unnecessary parts & make it more attractive.

7. Add music to your travel videos

Choosing the right song for your epic journey montage is essential. Still, if you attempt to share your film on a public platform without first obtaining the necessary permissions, you may find yourself in legal trouble. Look for music free of copyright so that you and your friends can enjoy your video. This is music available for download and usage for free on the internet. Remember to give proper credit to the source!

8. Consistency is the essential factor.

Beginner filmmakers tend to be inconsistent, whereas professional videographers tend to be consistent. In general, the most successful trip video artists are dependable, which separates them from the competition. Consistency is essential when it comes to uploading travel footage. This is the most effective and only method of attracting attention and climbing the ladder of success. You could use an editor to polish your video and guarantee that it meets a particular level of professional quality and consistency throughout.

9. Watch a lot of travel videos.

Watching trip films is an excellent method to become acquainted with various pictures and be motivated to do something new. Watching trip videos might help you gain a different perspective on your video and provide new ideas for it. When it comes time to shoot, you will be able to incorporate all of your new ideas into something truly unique and spectacular.

Conclusion

Creating a trip film that captures the viewer’s attention might be difficult. Everybody is different, so you don’t know what the people in the audience like and don’t like. Here are some of the best ideas for creating your next travel video. When watching travel films, you’ll notice a clear arc that leads to a place of mental peace.

Summer jeans are officially trending! Here’s some tips and tricks to follow if you’d like to wear denim in the warmer months without getting a sweat on, as explained by style experts

If the idea of wearing jeans in summer leaves you in a sweat, you’re not wrong. Sure, it’s much more comfortable to throw on a floaty dress or have your legs on display in a pair of light and airy shorts, but for those cooler nights when the temperature dips, it’s always a good idea to have your trusty denim on hand.

What’s more, despite the scorching heat, it appears that many Brits aren’t as ready to bare their skin just yet, with House of Fraser reporting that searches for ‘summer denim’ have spiked by 264% over the last month.

If this sounds like you, don’t fret. Luckily, there are tons of ways to wearing denim during the summer months. From thinking about the fit and style of your jeans to the fabric weight, the brand has shared some handy tips so you can continue to wear your favourite denim pieces all summer long.

Don’t go for raw denim

It may seem obvious, but to survive the summer in your denim, style experts from House of Fraser suggest ditching your winter jeans in favour of a lightweight style, which they say “can actually feel better than some khakis and chinos in the summer as denim is actually a fairly breathable weave compared to tight cotton.”

‘’Don’t try to make your raw and heavy-duty denim that you slip into in winter work for the summer. You’ll just be left feeling uncomfortably hot and stiff. It’s important to change up your denim thickness with the season.”

To do this, they recommend taking a look at what your denim weighs, explaining: “It’s usually on the external or internal label of your jeans and like most textiles used in clothing, denim is measured in ounces.”

“Most denim jeans usually use cloth that weighs between 12 and 16 ounces per yard, but for a pair that promise to be more comfortable in the summer look for styles that are 12oz and under,” they add.

Do Lighten Up

Whilst indigo and black jeans may be your go-to all year round, for summer, the brand recommends opting for lighter shades of denim, revealing that “whilst white jeans may seem like an impractical choice, in summer they are the perfect neutral base to style alongside bright colours.”

“Unlike black, they reflect the heat, rather than absorb it and are the perfect choice to keep your cool,” they add. However, if white isn’t your thing, the brand says that there’s softer shades you can opt for, such as ecru or more colour alternatives like green or lilac – tapping into the colour block look that’s trending this season.

Do get Distressed

Although ripped jeans may feel very 70s punk-rock, it’s actually a great option if you want to keep cooler in the warmer weather. “Over the years we’ve seen the over-the-top ripped, torn and slashed jeans, but this season we’ve established them as a trend where less is more,” House of Fraser style experts explain.

“Having reined it back in, distressed jeans with a couple of slashes between your knee and pocket liner are a great look to wear in summer thanks to that bit of extra ventilation it provides”.

They continue: “When styling distressed jeans in summer just remember not to over-accessorise and keep the look minimal. A fool-proof formula for an off-duty denim summer look? Distressed jeans, a crisp white tea and some sandals.’’

Don’t Tighten Up

There’s nothing worse than throwing on your favourite skinny jeans in summer only to be left all hot and bothered later in the day. To keep things cool, the brand says to “retire them for good” in favour of more forgiving fits, claiming that ‘’super-skinny and spray-on jeans have been on their way out for a while”.

“Skin-hugging denim traps your style as much as your sweat. Opt for straight, relaxed, mom or wide-leg jeans and let your skin breathe in the warm weather. Balance the silhouette with a tucked-in or tighter fitting top.’’

Don’t Go Full Length

If you don’t want to show off your legs in a mini skirt or a pair of shorts this summer, it doesn’t mean you have to go for a full-length pair of jeans. These days, there’s tons of cropped styles that are practical yet fashionable.

Another option is to roll up your jean cuffs says House of Fraser’s style experts. “Having a little bit of ankle on show by rolling up your jean cuffs will not only balance out the outfit nicely, but will surprisingly help cool you down,” they explain.