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New Delhi, <keyword id="17522689" type="General" weightage="20" keywordseo="aviation-safety-regulator" source="Orion">Aviation safety regulator</keyword> <keyword id="6354787" type="General" weightage="20" keywordseo="dgca" source="Orion">DGCA</keyword> on Monday came out with revised Flight Duty Time Limitations (<keyword id="20111051" type="General" weightage="20" keywordseo="fdtl" source="keywords">FDTL</keyword>) norms for flight crew, entailing increased weekly rest periods to 48 hours, extension of night hours, and limiting the number of night landings to only two as against six earlier. These regulations have been instrumental in managing fatigue-related aviation safety risks for more than a decade now, an official statement said. <br /><br /> Airlines are required to comply with the revised norms latest by June 1, it said. <br /><br /> With a view to address and mitigate concerns on pilot fatigue through a data-driven approach, Directorate General of Civil Aviation (DGCA) collected and analysed extensive numbers of pilot rosters, along with pilot fatigue reports submitted by airline operators, it said. <br /><br /> Based on the study and analysis, some of the key areas inducing fatigue, such as maximum flight duty period, night duty, weekly rest period, flight duty period extension, among others, were identified, it said. <br /><br /> The revised FDTL regulations have been formulated after extensive data analysis and feedback from various stakeholders, including airline operators, pilot associations and individuals, as per the statement. <br /><br /> It also said the best practices in the world -- FAA in the US, and EASA in the <keyword id="19895384" type="General" weightage="20" keywordseo="european-union" source="keywords">European Union</keyword> -- have also been taken into consideration in amending the regulations, while keeping in mind the specific operating environment in India. <br /><br /> The revised regulations mandate increased weekly rest periods from 36 hours to 48 hours for flight crew, thus ensuring sufficient time for recovery from cumulative fatigue, it said. <br /><br /> Moreover, the definition of night has been amended and it now covers the period of 0000-0600 hours in the revised regulations vis-a-vis the period of 0000-0500 hours under the previous regulations. <br /><br /> This enhancement of one hour during the early morning will ensure adequate rest and also align the night duty period, which encompasses <keyword id="20111957" type="General" weightage="20" keywordseo="window-of-circadian-low" source="keywords">Window of Circadian Low</keyword> (WOCL) from 0200-0600 hours, the time during which the circadian body clock cycle is at its lowest in terms of alertness, the statement said. <br /><br /> Also, the revised regulations have taken into consideration different types of operations across time zones, the statement said, adding that the maximum flight time and maximum flight duty period for flight operations encroaching night have been restricted to eight hours' flight time and 10 hours flight duty period, respectively. <br /><br /> The number of landings has been limited to only two as against the maximum permissible six under previous regulations during night operations, thus enhancing flight safety, it added.

Aviation regulator raises weekly rest periods for flight crew to 48 hours

<ul class="summary-list"><li>Your <keyword id="1759596" type="ENTERTAINMENT" weightage="60" keywordseo="circadian-rhythm">circadian rhythm</keyword> affects a lot more than just <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword>.</li><li>The 24-hour cycle also affects when you're best suited to go on dates and have sex.</li><li>Some people feel energized by having morning sex, while others prefer doing it before going to sleep.</li></ul><p>Mackenzie Sweeney needs a solid 90 minutes to wake up in the morning, but her partner is never on the same groggy page.</p><p>When Sweeney, a productivity coach, crawls out of bed around 7:30AM, her husband is already wide awake and working. Their mismatched morning energy levels could cause tension in a relationship, but Sweeney happens to specialize in planning her day around natural highs and lows.</p><p>The 24-hour cycle that wakes you up in the morning and makes you tired at bedtime - known as the circadian rhythm - is not the same for everyone. Scientists have identified four distinct <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084759/">chronotypes</a>, or patterns of alertness and tiredness.</p><p>Sweeney makes TikTok videos about planning the ideal day for your chronotype under the handle <a href="https://www.tiktok.com/@the.productivity.coach?lang=en&amp;is_copy_url=1&amp;is_from_webapp=v1ebapp=v1">@the.productivity.coach</a>. She spoke to Insider about how to navigate <keyword id="6367193" type="UNKNOWN" weightage="60" keywordseo="dating">dating</keyword> and sex according to your natural sleep and wake cycle.</p><h2><strong>Different chronotypes can be compatible as long as you communicate</strong></h2><p>The <a href="https://www.insider.com/how-to-have-most-productive-day-based-on-sleep-schedule-2021-5">four chronotypes</a> are often described as four different animals: lion, bear, wolf, and dolphin.</p><p>Sweeney told Insider she's a bear type, which means she lives by the sun and is generally slow to wake up. She said her husband is an early-to-rise lion type, so he's usually up by 6 AM and feels tired by dinnertime.</p><p>This doesn't mean the couple is incompatible, but they have to communicate when they do and don't feel mentally present, since those times don't always line up.</p><p>"A lot of tension in relationships comes from not syncing up and knowing when the best times to communicate are," Sweeney said.</p><h2><strong>Go on dates during your peak communication time</strong></h2><p>Each chronotype has peak times for communication, creativity, and deep work throughout the day, Sweeney said. Although you can date outside of your communication window, you're best prepared to flirt when you're at that peak.</p><p>Most people reach their communication peaks after their <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3475279/">stress hormone, cortisol,</a> has leveled out for the day. For bears and wolves, this happens around 4 to 6PM, Sweeney said.</p><p>"When your cortisol is a little bit lower, essentially you're not critiquing as information comes in," Sweeney said. "Because imagine if you were to sit down with a date, and all you're doing is critiquing. You're not going to enjoy yourself."</p><p>The communication peak is also a great time to meet new people if you're casually dating, Sweeney said. Conveniently, happy hours are usually scheduled around 5 o'clock.</p><p>Not all chronotypes feel chattiest in the afternoon. Lions are the most communicative a couple hours after breakfast, so they might be fading by happy hour. Dolphins actually have an upside down circadian rhythm, which means their deep focus time aligns with other types' social peak.</p><h2><strong>Sex can either help you wake up or put you to sleep, depending on your type</strong></h2><p>One benefit of being an early rising lion is that you can "pretty much have sex at any time of day and be able to fall asleep afterwards," Sweeney said. Because lions are up so early, they exhaust most of their cortisol in the first two thirds of their day and generally go to bed early.</p><p>Other types - specifically bears who are cisgender women - might have a harder time <a href="https://www.sleepfoundation.org/physical-health/sex-sleep">falling asleep right after sex</a>, since their body temperature needs 30 to 90 minutes to cool back down.</p><p>Sweeney said bears and wolves are best off having sex first thing in the morning. Both types are slow to wake up, and an orgasm may be exactly what they need to start the day.</p><p>"Sex pulls all of the blood to the vital organs, and with an orgasm you get all of these happy hormones - <a href="https://www.insider.com/happy-hormones">serotonin, dopamine, oxytocin</a> - that kickstart your day in a way that you cannot create in a cold shower," she said.</p><p>Dolphins may prefer having sex in the evenings for a couple reasons: as insomniacs, they don't have the best associations with going to bed, and sex can help change that. Additionally, having sex 60 to 90 minutes before bedtime will cue their body temperature and cortisol to drop before they go to sleep.</p><p>Whether you're having sex in the morning or night - and with another person or by yourself - it's a great way to increase serotonin and make yourself less reactive to stress, Sweeney said.</p>

How to choose the ideal time for dates and sex based on your sleep cycle

<ul class="summary-list"><li>Seasonal affective disorder (SAD) is a form of depression that usually occurs around wintertime.</li><li>Symptoms of seasonal depression include sleeping more than usual, feeling sad, and fatigue.</li></ul><p>Seasonal affective disorder (SAD) — also known as seasonal depression — is a form of clinical depression that comes on usually starting in the fall and continues throughout winter. </p><p>It's pretty common for your mood to shift during winter. For example, studies show that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5138072/" target="_blank" rel="noopener">1 to 10%</a> of the population experience SAD.</p><p>Here's what you need to know about SAD and how to fight it.</p><h2>Symptoms of seasonal depression</h2><p>The <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">symptoms</a> of SAD are largely the same as general depression and include:</p><ul><li>Sleeping more than usual</li><li>Feeling sad most of the time</li><li><a href="https://www.insider.com/guides/health/mental-health/how-to-focus" target="_blank" rel="noopener">Difficulty concentrating</a></li><li>Weight gain</li><li>Feeling fatigued or low energy</li><li>Lower interest in usual activities</li></ul><h2><strong>1. Try light therapy</strong></h2><p><a href="https://www.insider.com/guides/health/mental-health/light-therapy" target="_blank" rel="noopener">Light therapy</a> is an effective treatment where you are exposed to a special bright light for 20 to 30 minutes soon after waking up each morning.</p><p>This light is meant to reproduce the effect of outdoor light and may help regulate your sleep-wake cycle. </p><p>If you are able to get some natural sunlight in the morning, this will also help regulate your internal clock.</p><p><strong>Note:</strong> We've tested the <a href="https://affiliate.insider.com?amazonTrackingID=biauto-59051-20&amp;postID=628f975ea2374776c7e87ac0&amp;site=in&amp;u=https%3A%2F%2Fwww.amazon.com%2FVerilux-HappyLight-Adjustable-Brightness-Controls%2Fdp%2FB08KFQBY43" target="_blank" rel="nofollow noopener sponsored">Verilux HappyLight Touch Plus ($50)</a> and enjoyed the customizability and mobility of the device. Check out our <a href="https://www.businessinsider.com/guides/verilux-happylight-touch-lamp-review-sad-seasonal-depression-light-therapy" target="_blank" rel="noopener">full review of the device here</a>.</p><h2><strong>2. Get more vitamin D</strong></h2><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/" target="_blank" rel="noopener">Studies show</a> that people with low <a href="https://www.insider.com/what-is-vitamin-d-deficiency" target="_blank" rel="noopener">vitamin D</a> levels are more likely to experience symptoms of seasonal depression. Since our bodies produce vitamin D in response to sunlight, this is an expected correlation.</p><p>However, taking vitamin D supplements may not help to treat the condition, as some <a href="https://pubmed.ncbi.nlm.nih.gov/25125215/" target="_blank" rel="noopener">studies</a> have shown that taking vitamin D did not improve symptoms of winter depression. </p><p>Overall, the best source of vitamin D is sunshine — so make sure to get outside or be exposed to sunlight each day. </p><p><strong style="color: #000000;"><strong>Quick tip: </strong></strong>Even if you can't get outside during the day, or it's not very sunny, being near large windows with natural light can make a difference. In fact, <a href="https://medicalxpress.com/news/2022-08-sun-natural-home-mood.html" target="_blank" rel="noopener">research</a> has indicated that homes that use windows, light fabrics, and open spaces are far more likely to have happier residents.</p><h2>3. Exercise regularly </h2><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6335323/" target="_blank" rel="noopener">Studies show</a> that aerobic exercise, like jogging or jumping jacks, is helpful in treating non-seasonal depression — and there is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8079121/" target="_blank" rel="noopener">some evidence</a> it may be helpful for people experiencing seasonal depression as well.</p><p><strong>Note: </strong>For more information, read our guide on the best <a href="https://www.insider.com/guides/health/fitness/exercise-for-depression" target="_blank" rel="noopener">exercises to battle depression</a>.</p><h2>4. Develop a sleep routine </h2><p>Improving <a href="https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html" target="_blank" rel="noopener">sleep hygiene</a> has also been shown to <a href="https://sleepcouncil.org.uk/do-you-have-the-winter-blues-or-seasonal-affective-disorder/" target="_blank" rel="noopener">help SAD symptoms</a>, says <a href="https://alexkorbphd.com/" target="_blank" rel="noopener">Alexander Korb, PhD,</a> a neuroscientist at UCLA. </p><p>This means going to bed at around the same time each night, staying off of screens in the bedroom, and <a href="https://www.insider.com/guides/health/diet-nutrition/how-long-does-caffeine-last" target="_blank" rel="noopener">avoiding caffeine</a>, <a href="https://www.insider.com/guides/health/alcohol-and-sleep" target="_blank" rel="noopener">alcohol</a>, and large meals before bed.</p><h2>5. Speak to family and friends </h2><p>When your family and friends are struggling, it is common to want to help them. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3271042/" target="_blank" rel="noopener">Some studies</a> show that talking to family and friends can help with depression.</p><p>However, if you feel like your friends are unlikely to understand your seasonal depression, you may want to contact a licensed professional instead.</p><h2>6.  Try Cognitive Behavioral Therapy (CBT)</h2><p><a href="https://www.insider.com/guides/health/mental-health/cognitive-behavioral-therapy" target="_blank" rel="noopener">CBT</a> is a widely used psychological talking therapy that attempts to replace negative thought patterns and behaviors with positive ones. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7001356/" target="_blank" rel="noopener">2020 meta-analysis</a> of 115 studies found that CBT can be an effective treatment for depression in general. It showed that individuals taking part in CBT experience reduced symptoms for longer and significantly reduced recurring symptoms. </p><p>If you struggle with seasonal depression, CBT may help you re-frame some of the negative thoughts and associations with winter time or darkness. </p><p><strong>Quick tip: </strong>You can try CBT with a therapist in person, online, or even by using free tools like YouTube or library books. </p><h2>7. Learn a new skill or hobby</h2><p>When in a depressive episode, creating distractions for your brain might relieve symptoms and provide much-needed relief. </p><p>For example, <a href="https://www.tandfonline.com/doi/full/10.1080/17533015.2017.1334002" target="_blank" rel="noopener">research</a> has found that activities like art, education, reading, and exercise helped patients feel a reduction in depression, anxiety, and negative mood.</p><h2>8. Consider antidepressant medication</h2><p>If natural remedies are not helping to improve your seasonal depression, you can also try taking <a href="https://www.insider.com/guides/health/mental-health/do-antidepressants-work" target="_blank" rel="noopener">antidepressant</a> medications during the winter months, if prescribed by your physician.</p><p>Studies show that in particular, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/" target="_blank" rel="noopener">fluoxetine (Prozac) and bupropion (Wellbutrin)</a> are helpful for treating SAD. Check with a medical professional to determine if antidepressants can be helpful for you. </p><h2>What causes seasonal depression? </h2><p>Experts don't fully understand what causes SAD, but it's partly linked to our circadian rhythm, says Korb. </p><p>Your <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/" target="_blank" rel="noopener">circadian rhythm</a> is like an internal clock that dictates the release of hormones like <a href="https://www.insider.com/guides/health/treatments/melatonin" target="_blank" rel="noopener">melatonin</a> that help regulate your sleeping and waking patterns. Your circadian system resets every morning when your eyes take in sunlight, which signals to your body to and reduce the production of melatonin — the hormone that makes you feel sleepy. </p><p>However, when you get too little sunlight, it can disrupt your sleep-wake cycle. <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">Experts think</a> that this may be because people with seasonal depression can produce too much melatonin, which brings on sleepiness and low energy, and as a result, can trigger potential problems with mood.</p><p>For example, those who live further north, where winter days are especially short, are more likely to experience SAD. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/" target="_blank" rel="noopener">estimates show</a> that 1% of people who live in Florida experience SAD, compared to 9% in Alaska. </p><p>Even one hour of sunlight can make a difference. One <a href="https://journals.lww.com/epidem/fulltext/2017/05000/Daylight_Savings_Time_Transitions_and_the.7.aspx" target="_blank" rel="noopener">study</a> found that the shift from daylight savings time in the fall — when the sun sets an hour earlier — led to significantly more depressive episodes that lasted for about 10 weeks.</p><p>People with seasonal depression in winter also have higher levels of what's called the serotonin transporter protein. When you have too much of this protein, your brain doesn't get enough serotonin, a chemical that can improve your mood. "So having extra of it is almost certainly contributing to the seasonal pattern of depression," Korb says.</p><p>SAD also seems to be split along gender lines – <a href="https://link.springer.com/article/10.1007%2Fs00406-018-0921-3" target="_blank" rel="noopener">a 2019 study</a> of 499 participants — 252 women and 247 men — found that women were 5 times more likely than men to experience repeated episodes of winter depression.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/" target="_blank" rel="noopener">Some experts</a> say there may also be a genetic component to seasonal depression, as it often <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">runs in families</a>.</p><h2>Insider's takeaway</h2><p>Seasonal affective disorder is a condition that affects many people in the wintertime, but there are ways to fight the depressive symptoms.</p><p>If you are feeling symptoms of SAD, like fatigue and frequent sadness, it's best to see your doctor and determine which treatment or lifestyle change is right for you.</p>

8 ways to cope with seasonal depression

<ul class="summary-list"><li>Late-night eating can affect hunger hormones and blood sugar and potentially disrupt your sleep.</li><li>But eating certain foods, like tart cherries, plain yogurt, and nuts, could promote restful sleep.</li></ul><p>Chances are, you've made a few midnight raids on the fridge — most people have. But is there any harm in making your nighttime snack a regular habit? Even experts haven't found a clear answer to that question. </p><p>"The effects of nighttime eating can differ based on personal characteristics and on the type and amount of food being consumed," says <a href="https://anzarahealth.com/about-us/" target="_blank" rel="noopener">Dr. Sarah Musleh</a>, endocrinologist at <a href="https://anzarahealth.com/" target="_blank" rel="noopener">Anzara Health</a> — so, it's hard to provide a simple answer, like "It's good" or "It's bad." </p><p>According to Musleh, some research connects nighttime eating to potentially negative health effects, such as: </p><ul><li><strong>Hormone fluctuations: </strong>Musleh explains that late-night eaters can <a href="https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00397-7" target="_blank" rel="noopener">have higher levels of grhrelin</a>, the "hunger hormone," and lower levels of leptin, a hormone that makes you feel full. This means eating at night could leave you hungrier the next day. </li><li><strong>Metabolic syndrome:</strong> Some <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-018-6262-3" target="_blank" rel="noopener">research</a> associates late-night eating with both obesity and metabolic syndrome — a <a href="https://www.nhlbi.nih.gov/health/metabolic-syndrome/causes" target="_blank" rel="noopener">cluster of symptoms</a> that may increase your risk for heart disease, diabetes, and strokes. Plus, late-night eating often involves <a href="https://www.insider.com/study-eating-at-night-linked-higher-calorie-intake-junk-food-2020-9" target="_blank" rel="noopener">consuming more high-fat or low-nutrient foods</a>, which could also raise your risk of metabolic syndrome. </li><li><strong>Higher blood sugar: </strong>Experts have linked eating at night to <a href="https://www.science.org/doi/10.1126/sciadv.abg9910" target="_blank" rel="noopener">impaired glucose tolerance</a>, aka <a href="https://diabetes.org/diabetes/a1c/diagnosis" target="_blank" rel="noopener">prediabetes</a>. Some research also <a href="https://pubmed.ncbi.nlm.nih.gov/33668801/" target="_blank" rel="noopener">associates nighttime eating with insulin resistance</a>, which may increase your risk of <a href="https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance" target="_blank" rel="noopener">prediabetes</a> and type 2 diabetes.</li><li><strong>Poor sleep:</strong> Some evidence <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215804/" target="_blank" rel="noopener">links nighttime eating to poorer sleep quality</a> and increased nighttime waking. </li></ul><p>But if you can't sleep on an empty stomach, here's some good news: Some evidence <a href="https://www.insider.com/does-eating-night-cause-weight-gain-not-according-new-study-2020-11" target="_blank" rel="noopener">suggests what you eat matters more than the timing</a>. </p><p>Below, you'll find four important things to keep in mind about late-night eating, along with tips on snacking wisely throughout the day to reduce nighttime hunger. </p><h2>1. What you eat and drink before bed</h2><p>Some foods and beverages may have more of an <a href="https://www.insider.com/foods-to-avoid-before-bed-2018-2" target="_blank" rel="noopener">impact on your sleep and digestion</a> than others: </p><ul><li><strong>Food and drinks with caffeine: </strong>Both coffee and chocolate contain caffeine, which could have an impact on sleep quality. "Caffeine <a href="https://pubmed.ncbi.nlm.nih.gov/20164566/" target="_blank" rel="noopener">inhibits the adenosine receptor</a>, which is necessary to promote the drowsiness that allows people to go to sleep," says Dr. Robert Lustig, <a href="https://www.levelshealth.com/levels-advisors/robert-lustig-md-msl" target="_blank" rel="noopener">neuroendocrinology specialist and professor at the University of California, San Francisco</a>. </li><li><strong>Spicy foods:</strong> <a href="https://www.insider.com/signs-stop-eating-spicy-foods-2018-10" target="_blank" rel="noopener">Spicy foods</a> like hot peppers and tabasco sauce get their heat from capsaicin, which research <a href="https://pubmed.ncbi.nlm.nih.gov/10632656/" target="_blank" rel="noopener">links to heartburn</a>. As heartburn can keep you lying awake uncomfortably, Lustig recommends avoiding spicy snacks before bed. </li><li><strong>Foods high in refined carbohydrates and sugar: </strong>Foods like white bread, pasta, and sweet cereals are high in <a href="https://www.insider.com/refined-carbs-white-bread-pasta-linked-risks-death-heart-health-2021-2" target="_blank" rel="noopener">refined carbs</a>, which some research has <a href="https://academic.oup.com/ajcn/article/111/2/429/5673520" target="_blank" rel="noopener">linked to insomnia</a>. </li><li><strong>Alcohol: </strong>Drinking alcohol before bed can <a href="https://pubmed.ncbi.nlm.nih.gov/29549064/" target="_blank" rel="noopener">decrease sleep quality</a> and make you feel less rested. Experts recommend having your last drink <a href="https://www.insider.com/how-alcohol-messes-with-your-sleep-2016-5" target="_blank" rel="noopener">at least four hours before bed</a>. </li></ul><p>To sum up, a bedtime latte with a side of spicy chips might not be the best choice when you feel like a quick snack before bed. </p><h2>2. The amount of food you eat</h2><p>Beyond the type of food you eat, portion size can also make a difference in the effects of late-night eating. </p><p>A bigger snack before bed <a href="https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058372" target="_blank" rel="noopener">can raise your blood sugar</a> — and higher blood sugar levels may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628550/" target="_blank" rel="noopener">contribute to insomnia</a>. </p><p>"Our body was not designed to digest large meals during sleep, particularly carbohydrates and sugar," says Carleara Weiss, <a href="https://www.carlearaweiss.com/" target="_blank" rel="noopener">member of the American Academy of Sleep Medicine</a> and <a href="https://aeroflowsleep.com/" target="_blank" rel="noopener">sleep educator at Aeroflow Sleep</a>. Heavy meals take more effort for your body to digest, which Weiss says could impair your sleep if eaten too close to bedtime. </p><p>In short, a four-course pantry buffet just before bed could leave you lying awake instead of getting the rest you need. </p><p><strong>Quick tip: </strong>Sticking to smaller snack portions, like a handful of nuts with a glass of milk, could satisfy you without making you feel too full to sleep. </p><h2>3. When you eat your food</h2><p>The timing of your nighttime snack also plays a key role, thanks to your <a href="https://www.cdc.gov/niosh/emres/longhourstraining/clock.html" target="_blank" rel="noopener">circadian rhythm</a>. </p><p>The circadian rhythm is an internal process that controls your <a href="https://www.insider.com/how-to-have-most-productive-day-based-on-sleep-schedule-2021-5" target="_blank" rel="noopener">sleep-wake cycle</a>. Think of it like your body's 24-hour clock. Typically, it's <a href="https://www.insider.com/how-to-reset-internal-body-clock-2017-3" target="_blank" rel="noopener">synched up with the day-night cycle</a>, so you feel sleepy at night and awake during the day. But eating too close to bed might throw you off your rhythm. </p><p>"Eating close to bedtime, regardless of the food of choice, will disrupt the circadian rhythm because our digestion needs to slow down during sleep," Weiss says. </p><p>For that reason, it may help to stop eating within a set window before bed — though the exact time you'll want to have your last meal of the day depends on your individual bedtime. </p><p><strong>Quick tip: </strong>Weiss recommends eating your last meal or snack two to three hours before bed. This will give your body enough time to properly digest your food and transition into sleep mode. So, if you typically hop into bed at 10 pm, aim to close up the kitchen no later than 8 pm.</p><h2>4. The amount of physical activity you've had</h2><p>The last piece of the puzzle is <a href="https://www.insider.com/guides/health/mental-health/does-exercise-make-you-happy" target="_blank" rel="noopener">physical activity</a>, though experts continue to study the link between exercise and hunger. </p><p>Some research suggests a more intense workout <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8514378/" target="_blank" rel="noopener">might suppress your hunger hormones</a>, which could mean a hard workout during the day may leave you less hungry at night. </p><p>That said, <a href="http://www.teamholland.com/" target="_blank" rel="noopener">Tom Holland</a>, exercise physiologist and fitness expert, emphasizes that experts have found mixed results on the effects of exercise on hunger:</p><ul><li>Some evidence suggests exercise <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164815/" target="_blank" rel="noopener">doesn't have a large impact on your appetite</a>. </li><li>Some research suggests your overall fitness level may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164815/" target="_blank" rel="noopener">play a role</a> in how hungry you feel after exercise — though, again, this can vary quite a bit from person to person. </li></ul><p>In short, there's no conclusive answer, but some trial and error can help you find out what works for you: Experts recommend exercising for <a href="https://www.cdc.gov/physicalactivity/basics/adults/index.htm" target="_blank" rel="noopener">around 150 minutes every week</a>, if you're able —  around 30 minutes a day, five days per week.</p><p>Holland says the <a href="https://www.insider.com/morning-may-be-best-time-to-exercise-for-weight-loss-2019-8" target="_blank" rel="noopener">best time to work out</a> for better sleep can also vary. Some older evidence suggests that intense exercise before bed <a href="https://pubmed.ncbi.nlm.nih.gov/20673290/" target="_blank" rel="noopener">could disrupt sleep</a>, yet other research suggests people who exercise late in the day may enjoy <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217702/" target="_blank" rel="noopener">deeper, more restful sleep</a>. </p><p>"The key is to listen to your body and determine how exercise affects you personally, then adjust accordingly," Holland says. </p><p><strong>Quick tip: </strong>If you're prone to feeling hungrier after exercise, Holland recommends refueling with a <a href="https://www.insider.com/guides/health/diet-nutrition/best-food-to-eat-after-workout" target="_blank" rel="noopener">snack containing complex carbs and protein</a>, like a <a href="https://www.insider.com/guides/health/fitness/best-protein-bars" target="_blank" rel="noopener">protein bar</a> or shake. If you work out later in the day, refueling with a <a href="https://www.insider.com/foods-that-will-help-you-sleep-2016-5" target="_blank" rel="noopener">sleep-boosting snack</a> could also improve your rest. </p><h2>How to avoid nighttime snacking</h2><p>Paying attention to your daytime routine can help you stave off nighttime hunger. For example, you might try: </p><ul><li><strong>Eating earlier in the day: </strong>Aim to eat the majority of your calories <a href="https://www.insider.com/guides/health/diet-nutrition/is-breakfast-important" target="_blank" rel="noopener">earlier in the day</a>, if possible. If your only opportunity to eat dinner is right before bed, Musleh recommends focusing on meals <a href="https://www.insider.com/guides/health/diet-nutrition/high-fiber-foods" target="_blank" rel="noopener">high in fiber</a> and <a href="https://www.insider.com/eat-more-protein-whole-grains-lose-fat-maintain-muscle-carbs-2022-5" target="_blank" rel="noopener">whole grains</a> in a moderate amount — like a quinoa salad, or brown rice and chicken. "That's better than having pizza or a bowl of white pasta and going to bed," she says.  </li><li><strong>Structured meals and snacks: </strong>When you feel hungry between meals, <a href="https://www.insider.com/high-protein-snacks-between-meals-nutritionist-approved#protein-is-satiating-and-can-help-keep-energy-levels-stable-1" target="_blank" rel="noopener">opt for nourishing snacks</a>, such as <a href="https://www.insider.com/guides/health/diet-nutrition/is-greek-yogurt-good-for-you" target="_blank" rel="noopener">Greek yogurt</a> and <a href="https://www.insider.com/guides/health/diet-nutrition/brain-foods" target="_blank" rel="noopener">berries</a> or <a href="https://www.insider.com/guides/health/diet-nutrition/benefits-of-apples" target="_blank" rel="noopener">apples</a> and <a href="https://www.insider.com/guides/health/diet-nutrition/healthiest-cheese" target="_blank" rel="noopener">cheese</a>. Having regular snacks can make it easier to get the nutrients you need during the day, which may help you feel less ravenous in the evening. </li><li><strong>Staying hydrated</strong>: Experts recommend <a href="https://www.insider.com/guides/health/diet-nutrition/what-to-eat-before-and-after-a-workout#step-1-how-to-start-eating-healthy-1" target="_blank" rel="noopener">drinking about one gallon of water throughout the day</a>. Drinking water isn't just important for your health, it can also <a href="https://www.eurekalert.org/news-releases/498694" target="_blank" rel="noopener">help your stomach feel full</a>. If you think you're hungry at night, you might actually be thirsty instead — so consider drinking a cup of water or herbal tea before heading for the pantry. </li><li><strong>Getting restful sleep: </strong>Some studies suggest a lack of sleep <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466797/" target="_blank" rel="noopener">might affect your appetite-regulating hormones</a>. When you regularly get seven to eight hours of sleep each night, you may be less likely to overeat the next day.  </li></ul><h2>What to eat when you get hungry before bed</h2><p>If you need to eat something before bed, it could help to <a href="https://www.insider.com/foods-that-will-help-you-sleep-2016-5">choose foods associated with better sleep</a>, Lustig says. Examples include: </p><ul><li><strong>Almonds:</strong> Almonds <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank" rel="noopener">contain magnesium</a>, a mineral that could help you feel relaxed before bed. </li><li><strong>Walnuts:</strong> Walnuts contain sleep-regulating compounds like <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients" target="_blank" rel="noopener">magnesium</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/15979282/" target="_blank" rel="noopener">melatonin</a>, the "sleep hormone." </li><li><strong>Warm milk:</strong> Milk is a <a href="https://pubmed.ncbi.nlm.nih.gov/26027501/" target="_blank" rel="noopener">high source of tryptophan</a>, which your body converts to serotonin and then to melatonin. In short, milk may provide your body with the building blocks to make the sleep hormone.</li><li><strong>Plain yogurt</strong>: Yogurt also <a href="https://pubmed.ncbi.nlm.nih.gov/33138259/" target="_blank" rel="noopener">contains tryptophan</a> — just make sure you choose one without added sugar to avoid sleep-disrupting refined carbs before bed.</li><li><strong>Tart cherries:</strong> Studies suggest tart cherries <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/" target="_blank" rel="noopener">could lead to longer sleep time and help prevent insomnia</a>.</li><li><strong>Kiwifruit:</strong> Some research connects kiwi to <a href="https://pubmed.ncbi.nlm.nih.gov/21669584/" target="_blank" rel="noopener">longer sleep time and less time lying awake</a>. </li><li><a href="https://www.insider.com/guides/health/best-tea-for-sleep" target="_blank" rel="noopener"><strong>Chamomile tea</strong></a>: Chamomile contains a flavonoid called <a href="https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/apigenin" target="_blank" rel="noopener">apigenin</a>, which could activate brain receptors that influence sleep. </li></ul><h2>Insider's takeaway </h2><p>No conclusive evidence suggests eating at night is automatically harmful to your health — but eating certain foods before bed may disrupt your sleep. </p><p>In general, experts recommend eating your last meal or snack at least two to three hours before bed to give your body time to digest. If you can't skip your nighttime snack, opting for one with more sleep-friendly compounds could make a difference — for instance, kiwi and plain yogurt instead of a candy bar or jalapeno nachos. </p><p>Making a few adjustments to your daytime meals and snacks could also help prevent late-night hunger pangs in the first place. </p>

Always hungry before bed? How midnight snacking can affect your health and what to do when cravings hit

<ul class="summary-list"><li><a href="https://www.insider.com/coronavirus-what-is-social-distancing-self-isolation-quarantine-2020-3">Staying home</a> forever might sound like a dream come true for introverts, but it can have <a href="https://www.businessinsider.sg/how-a-coronavirus-quarantine-affects-your-body-and-brain-2020-3">serious consequences</a>.</li><li>The longer you're inside, the more it can affect your <a href="https://www.insider.com/can-you-go-for-a-run-coronavirus-quarantine-social-distancing-2020-3">physical</a> and <a href="https://www.insider.com/how-to-deal-with-anxiety-loneliness-during-the-coronavirus-outbreak-2020-3">mental</a> health.</li><li>Not being exposed to sunlight can bring down your mood and, eventually, even soften your bones, among other things.</li><li>If you find yourself stuck inside for an extended period, find a way to <a href="https://www.insider.com/coronavirus-self-care-mental-health-quarantine-2020-3">stay connected</a> to the outside world.</li></ul><p><em>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>.</em></p><p>On average, Americans spend 87% of their time indoors. But <keyword id="1611158" type="PERSON" weightage="60" keywordseo="what-if">what if</keyword> you ditched that last bit and gave up the great outdoors for good?</p><p>Odds are you've been stuck at home before, maybe because of bad weather. Maybe there's a pandemic and you're self-quarantining. You probably wouldn't notice a huge difference at first, other than a bit of cabin fever. But after a week and a half, things may start to change. Ironically, after spending all that time indoors, you may start to feel tired, no matter how much sleep you get.</p><p>You see, being stuck inside limits the amount of sunlight you get. Normally, when sunlight hits your eyes, it signals to your brain to stop producing a hormone called melatonin, and that hormone affects your circadian rhythm, which regulates sleep. Without a reliable sunlight trigger, your body will just keep making melatonin, and it might start to feel tired all the time. Sunlight is also a trigger for your body to produce serotonin, aka the happy hormone. It helps to regulate your mood, among other things. So without enough sunlight, after a few months, your melatonin levels will rise, and your serotonin levels? Those may drop, along with your mood. It's this combination of decreased sunlight and serotonin that's credited as one of the main causes of seasonal affective disorder, or SAD. It's a type of depression that is most prevalent during long, dark months. SAD is relatively uncommon, but it may increase if we all stay locked in our homes.</p><p>You may be thinking you can just bring in artificial sunlight, like a light box. Well, this has been shown to reduce the effects of SAD, but not cure it. And it wouldn't really matter, because your mood can be affected by another important factor. The great outdoors. Just being outside in general has been linked to lower stress levels. So say goodbye to staying calm, and hello to higher blood pressure. Plus, that inside air is stale. The Environmental Protection Agency says it's up to five times more polluted than the air outdoors. This isn't good news for your lungs. Over time, breathing in that recycled air could increase your risk for illnesses linked to pollution.</p><p>And four months to a year down the road, your body is going to start missing something vital to your health: vitamin D. This is essential for optimal health, bone strength, and muscular regulation. In order to make vitamin D active, you need sunlight, and artificial won't do. When ultraviolet B rays hit cholesterol in your skin, energy is released, and that fuels the production of vitamin D. Without that production, though, your vitamin D levels will start to drop. And if you don't do anything to counter this decrease, you might find yourself losing strength or getting depressed, while your bones gradually become weaker. Vitamin D is also important for regulating your immune system, so you could be at a higher risk of catching illnesses, too. The next development is a little hard to predict, since vitamin D levels vary from person to person. But you may start seeing some very serious issues in a few years. Lower levels of vitamin D could put you at a higher risk of developing heart disease or strokes, plus an increased risk of cancers, fractured bones, and serious tooth decay. Years down the road, you might feel some pains, specifically in your bones and hips. You could even have difficulty walking, finding yourself waddling or swaying precariously.</p><p>Now, vitamin D supplements may or may not help replenish that loss of activated vitamin D. But even with that help, you might struggle from a lack of mental stimulation. In other words, you'll be bored. The monotony of everyday life in the same place doing the same things over and over again, without stepping outdoors... that may all start to take a toll. If you don't have to go outside, you're likely to become more sedentary, meaning you'll exercise less. And research has shown that even a short 12-minute walk can reduce symptoms of depression and help you cope with stress. This could be worse if you live by yourself. Social <keyword id="76059" type="ORGANIZATION" weightage="60" keywordseo="isolation">isolation</keyword> and loneliness have been linked to conditions like high blood pressure, heart disease, anxiety, and depression. And if you're quarantined, you could be dealing with a range of psychological stressors, resulting in undesirable symptoms like low mood and irritability, along with insomnia and depression, all made worse by the fact that you'll be inside day after day doing the same thing.</p><p>So maybe, if you can, go and take a walk outside. And if you can't, well, try staying active. Open a window to let fresh air in. Find ways to bring more sunlight into your home so you don't mess up your sleep schedule. It also wouldn't hurt to form a support system to keep you connected with the outside world. Set up video chats or call your family and friends. Others might be going through a similar experience, and bonding over it could be validating, giving you what you need to get through.</p>Read the original article on <a href="https://www.businessinsider.com/what-if-you-never-went-outside-2020-5">Business Insider</a>

What if you never went outside again

<p><div class="KonaFilter image-container"><div class="image"></div><p></p></div>Personal solar panels and energy-efficient appliances are often trumpeted by home owners, but now foot-massaging floors and lighting synced to your circadian rhythms are the height of conscientious luxury. The focus of late in the design world is the new WELL Building Standard stamp of approval. The system-developed by Paul Scialla, 40, founder of the real-estate company Delos, after he saw a link between the multi-trillion-dollar real-estate market and the country's booming health industry-rates an interior's impact on its occupant's physical state.</p>
<p>Although WELL is in its nascent stages, the posh amenities it requires can already be found in real-estate conglomerate CBRE's headquarters in Los Angeles; LYFE Kitchen, a health-food chain with locations in Chicago and California; Las Vegas' <a href="http://www.details.com/style-advice/grooming/201402/luxury-hotels-amenities-fitness-and-wellness#/slide=2" target="_blank">MGM Grand</a>; and downtown L.A.'s forthcoming mixed-use development, The Bloc. The program's crowning glory is Manhattan's 66 East 11th Street, a residence that opened this summer whose units range from $14.5 to $50 million and <a href="http://www.details.com/celebrities-entertainment/movies-and-tv/201212/hollywood-mavericks-starring-leonardo-dicaprio?currentPage=2" target="_blank">Leonardo DiCaprio</a> is an owner. Below, a tour of the top salubrity-centric home improvements.</p>
<h3><strong>1. In-Duct Air Filtration</strong></h3>
<p>Poor air quality is the likely culprit behind that nagging sinus headache or mold allergy. Breathe easier: A particle-and-carbon-removal system, built into the central A/C, eliminates allergens, toxins, pathogens, and pollen, while UV sanitizers sterilize harmful particles that make it into the O<sub style="line-height: 1.5em;">2</sub><span style="line-height: 1.5em;"> circulating through your pad.</span></p>
<h3><strong>2. Eardrum-Pleasing Acoustics</strong></h3>
<p>Soundproof Sheetrock walls and double-glazed windows block noise from even the busiest streets and loudest neighbors, while cork-and-rubber sound-damping floor underlays and all-natural foam insulation help keep the peace inside.</p>
<h3><strong>3. Circadian-Rhythm Lighting</strong></h3>
<p>Overexposure to static light (which is what's in most interiors) throws our circadian rhythms out of whack and drastically reduces melatonin (the sleep hormone) levels. These lighting systems can be tailored to the occupant's sleep habits and-coupled with a dawn-simulating nighttime blackout-shading system-gradually brighten or darken to help you doze off and rise naturally.</p>
<h3><strong>4. Vitamin C-Infused Showers</strong></h3>
<p>The nutrient does wonders for hair and skin, and after 15 minutes under a tricked-out faucet, you'll be drenched in it. According to celebrity dermatologist Dennis Gross, topical vitamin C is proven to be twice as potent as consuming a pill. And though it won't fend off a cold, advocates say adding vitamin C to water neutralizes chlorine, eliminating cancer-causing free radicals.</p>
<h3><strong>5. Light-Therapy Mirror</strong></h3>
<p>Perform your morning grooming ritual basking in waves of blue light (similar to those emitted by an iPad). Colors at this "temperature" slow the melatonin flow that started at night and, per a Harvard Medical School study, boost attention, reaction times, and mood-making you more alert than a latte would.</p>
<h3><strong>6. Reflexological Tiling</strong></h3>
<p>Heated Carrara-marble flooring in the bathroom delivers a mini-rubdown with every step; the raised tiles can be arranged in patterns modeled after the foot-reflexology maps seen taped up in the windows of Chinese massage parlors.</p>
<h3><strong>7. Steam Oven</strong></h3>
<p>A reservoir boils water, generating a low-temperature cloud of steam heat (more intense than electric heat) that covers food instantly. The resulting rapid cooking "preserves the fiber, color, and flavor of produce, as well as B vitamins . . . vitamin C, calcium . . . and zinc," attests Robin Westen, author of <em>The 2-Day Superfood Cleanse</em>.</p>
<h3><strong>8. Germ-Free Countertops</strong></h3>
<p>Single-slab quartzite countertops are treated with a photocatalytic coating (an invisible layer of titanium oxide that can be applied to any high-touch surface-faucets, light switches) that destroys chemicals, killing odors and bacteria. With no gaps between slabs of marble for micro organisms to settle, your clean-eating habit is that much cleaner.</p>
<h2> </h2>
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<p><strong><a href="http://www.details.com/style-advice/perfect-wardrobe/201409/mens-fashion-accessories-fall-bags-shoes-scarves-2014#/slide=1?mbid=synd_bizinsider">11 Must-Have Fall Fashion Accessories</a></strong></p>
<p><strong><a href="http://www.details.com/blogs/daily-details/2014/08/what-to-do-when-your-hair-starts-thinning.html?mbid=synd_bizinsider">What to Do If Your Hair Starts Thinning</a></strong></p>
<p><strong><a href="http://www.details.com/style-advice/rules-of-style/201408/fall-suits-fashion-for-men-2014-guide?mbid=synd_bizinsider">Your Complete Fall Style Cheat Sheet</a><a href="http://www.details.com/style-advice/the-body/201104/foods-to-make-you-look-younger#/intro?mbid=synd_bizinsider"><br /></a></strong></p>
<p><strong><a href="http://www.details.com/style-advice/the-body/201104/healthiest-snack-foods-to-buy#/slide=1?mbid=synd_bizinsider">14 Healthiest Snack Foods to Buy</a><a href="http://www.details.com/blogs/daily-details/2014/08/the-dos-and-donts-of-vacation-romances.html?mbid=synd_bizinsider"><br /></a></strong></p>
<p><a href="http://www.details.com/blogs/daily-details/2013/04/5-weird-signs-youre-vitamin-deficient.html?mbid=synd_bizinsider"><strong>5 Weird Signs That You're Vitamin-Deficient</strong></a></p>
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8 Futuristic Home Improvements You Can Buy Right Now

<p dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://unsplash.com/photos/etkWXamdFTU">Unsplash/Rob Bye</a></span></p></div><p></p></div></div>Instead of insulting your intelligence with "hacks" like "pack light," or "bring an empty water bottle," we've put together a list of tips and tricks that will help even the most seasoned jetsetter avoid the inevitable hassles of frequent flying.</p><h3>1. Sign up for TSA PreCheck or Global Entry</h3><p dir="ltr">Essentially an express lane for the proactive, these programs are pre-approvals from the US Customs and Border Protection that designate you a low-risk traveler. As long as you're not a convicted criminal, you're good to go after little more than some light paperwork and a quick in-person interview.</p><p dir="ltr">Essentially, <a href="http://www.tsa.gov/tsa-precheck">TSA PreCheck</a> ($85) makes US domestic travel simpler, allowing you to keep your shoes, belts, etc. on and cut security lines, while <a href="http://www.cbp.gov/global-entry/about">Global Entry</a> ($100) makes returning from an international trip easier, eradicating paperwork and lengthy processing lines.</p><h3>2. Book two one-way flights</h3><p>Sometimes flying two different airlines and booking two one-way tickets is cheaper than booking a round-trip, plus it may get you better arrival and departure times as you mix and match flights. Some flight-booking sites, such as <a href="http://www.kayak.com">Kayak</a>, already do this for you, but you should do your homework and check the airline websites yourself for even better deals.</p><h3 dir="ltr">3. Book non-US airlines if possible</h3><p dir="ltr">Foreign carriers have better amenities than US ones, even in economy, where they often provide you with hot towels, pillows and blankets, and even - gasp - full cans of soda.</p><h3 dir="ltr">4. Understand code shares</h3><p dir="ltr">Make sure you know how flight partnerships work before booking a flight on a partner airline for miles. Some partnerships will offer the same mileage; others will give you less. Others again may calculate miles based on the amount of money you paid for the ticket, rather than the distance flown.</p><h3 dir="ltr">5. Get upgrades by booking an economy ticket with a Y or B booking code</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/mattweibo/5191841451/in/photolist-9yBAiE-rEnmPo-8UMxzM-9yAGpj-5M66kq-9PTeSR-64xDv4-8Vn3a2-85rddF-9PVWxh-qPRDP9-8iuv9k-9PVWib-5YjLNB-8eWtsM-8cx3cU-6mxb5V-7agnhd-7sdPNU-6dMP2d-rxyTjW-5KDCjB-rkY3E1-8qwF5E-6YfuYu-8692SG-5XsA8s-5NzwHs-5JhPTz">Flickr/Matt Weibo</a></span></p></div><p></p></div></div></h3><p>Ask and thou shalt receive (when possible). <a href="http://www.businessinsider.com/experienced-business-travelers-reveal-their-favorite-travel-tips-2013-10#get-upgrades-on-flights-by-booking-an-economy-ticket-with-a-y-or-b-booking-code-13">Basically just requesting an upgrade when booking should get your ticket marked with a Y or B booking code</a>, which, according to <a href="http://www.travelnerd.com/">TravelNerd.com</a>'s Amy Lee, means the flier is looking for an upgrade. In other words, should there be any open seats in the next class up from what you booked, you should get a complimentary upgrade. This works best if you're a frequent flier and loyal to the carrier you're booked on.</p><h3 dir="ltr">6. Pretend you're somewhere else when booking to score discounted fares</h3><p dir="ltr">Where a ticket is purchased, called its "point of sale," can affect its price thanks to something called "regional pricing." Basically, the price of a ticket will be lower in a country with a lower standard of living or when travel companies are trying to break into a new country, <a href="http://www.businessinsider.com/how-to-travel-better-2014-12">according to travel industry analyst Henry Harteveldt</a>.</p><p dir="ltr">Harteveldt says you can find different ticket prices for the same flight on <a href="http://www.expedia.com/">Expedia.com</a> and <a href="http://www.expedia.co.jp/">Expedia.co.jp</a>, the Japanese version, as well as for internal foreign flights on an international carrier's website by changing your "residence" to the airline's home country. The only thing to watch out for is that you'll be seeing prices in local currency, so make sure to do the math and convert them.</p><h3>7. Clear those cookies</h3><p dir="ltr">A little thing called "dynamic pricing" means that no, refreshing a window 147,554 times will not make a flight cheaper, but it may actually make the price go up as it changes based on demand. While most people like to get around this by using incognito windows, clearing your search history and cookies is a safer bet.</p><h3 dir="ltr">8. Know that you have a 24-hour window to get a refund</h3><p dir="ltr">Even nonrefundable flights generally have a 24-hour window during which you can cancel them without having to pay a fee. In other words, pull the trigger and book a flight, then keep tracking it for another day to see if a better rate pops up, in which case cancel and rebook. Or put your airfare on hold on carriers like <a href="http://www.aa.com/i18n/utility/hold_mktpg.jsp?anchorLocation=DirectURL&amp;title=hold">American Airlines</a>, <a href="https://www.southwest.com/assets/pdfs/corporate-commitments/customer-service-commitment.pdf">Southwest</a>, and <a href="https://www.virginamerica.com/cms/legal/guest-service-commitment">Virgin America</a>, which all have free 24-hour hold services. United has something called a <a href="http://www.united.com/CMS/en-US/products/travelproducts/Pages/FareLock.aspx">FareLock</a> starting at $6.99 that lets you wait up to a week before booking, while <a href="http://www.optionsaway.com/">Options Away</a> ($4 to $45) can hold flights for up to three weeks.</p><h3 dir="ltr">9. Fly on a Boeing 767</h3><p dir="ltr">If you're deciding between similar flights and one is on a Boeing 767, take that one, as the aircraft has fewer of the dreaded middle seats than other planes.</p><p dir="ltr">If you can't get on a Boeing 767, check out <a href="http://www.businessinsider.com/how-to-get-the-best-seat-on-every-flight-2015-5#ixzz3caWpmgCf"></a>our <a href="http://www.businessinsider.com/how-to-get-the-best-seat-on-every-flight-2015-5">comprehensive guide to getting the best seat on every flight</a>. Your best bet is checking <a href="http://www.seatguru.com/">seatguru.com</a>, which has up-to-date seating charts for every single flight and gives you the inside scoop on whether a row doesn't recline, whether a seat is too close to the bathroom, or whether there's any extra legroom to be had.</p><h3 dir="ltr">10. Download your airline's app</h3><p dir="ltr">Most airlines (including Delta and United) have invested some significant cash into developing apps that provide you with real-time updates on gate changes or delays, so you can hit up one of those Xpress Spas without worrying about missing vital information. Even better, the app also allows for paperless boarding at most airports.</p><h3>11. Keep a go-bag of essential items</h3><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/javajoba/4013349543">Flickr/javajoba</a></span></p></div><p></p></div></div></p><p>Instead of wasting time squeezing your favorite shampoo into TSA-friendly 3.4-ounce bottles, or packing and unpacking the same toiletries over and over again, keep a go-bag of your favorite items at the ready. That way you don't have to think about what you may need or scramble at the last minute.</p><p>Pro tip: Try ordering samples of your favorite products online for free travel-size toiletries.</p><h3 dir="ltr">12. Keep an extra set of cables and chargers ready</h3><p dir="ltr">Forget racing around your apartment pulling cables out of outlets. Instead, keep a small, zippered, and water-resistant bag of electronics, batteries, and chargers packed, and never think about them again.</p><h3 dir="ltr">13. Pack a squishy carry-on</h3><p dir="ltr">Checking a bag is amateur hour, but taking this trick to the next level is using a duffel or some sort of squishy bag as your carry-on. Having a malleable bag that can be smushed into the overhead bin means it is less likely to be taken from you at the gate.</p><p dir="ltr">Or, even better, outfit yourself with the right gear, such as <a href="http://www.businessinsider.com/afp-airline-industry-proposes-perfect-size-carry-on-bag-2015-6">this "perfect"-size carry-on,</a> which will fit <em>every airline's</em> size requirements.</p><h3>14. Roll clothing up, then use air-compression plastic bags to squeeze air out of them</h3><p dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Shutterstock</span></p></div><p></p></div></div>We have <a href="http://www.businessinsider.com/packing-tips-2014-5">tons of packing tips</a>, but one of the best is to roll rather than fold clothes to maximize space and minimize wrinkling, then use space-compressible plastic bags to push excess air out of the clothes for even more space. If you're not into the idea of rolling your clothes, packing them in tissue paper or dry-cleaner plastic should also reduce wrinkles.</p><h3 dir="ltr">15. Pack one color scheme, and make sure it's a dark one</h3><p dir="ltr">Try to pack clothes that are all in the same color family, preferably dark. This means all of your clothes will match and you don't need to waste time worrying about putting together outfits. Also, dark colors hide stains.</p><h3 dir="ltr">16. Use shoes for more space</h3><p dir="ltr">Use your rolled-up socks as shoe trees, preserving your shoe's shape inside the suitcase while maximizing space by using that inside of your shoes.</p><h3 dir="ltr">17. Pack shoes foot-to-toe at the bottom of your bag</h3><p dir="ltr"><a href="http://www.businessinsider.com/packing-tips-2014-5">Putting the heaviest items at the bottom, </a>near the wheels of a suitcase, ensures that your bag is balanced. There's nothing worse than a bag that keeps tipping over as you're rushing to the gate.</p><h3 dir="ltr">18. See extra cities free</h3><h3><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/jfgornet/13283313123/in/photolist-meNsd4-qK2cxh-rPzCqZ-f9PtPC-4Cgdqu-gWRoT9-eMZc6J-iUiY32-95WN85-4fTfu1-pyYjBS-5dC5HA-sbAJyx-qwftZy-nUa1PD-gbKkJ8-6ztt7c-rYfoR-2j7iS-9bQnRV-a1oWAi-7wfrB6-67sJEX-AJf9t-71cbBm-ehtt9m-652E8h-8C48ss-4Cc1yv-3PdSP3-a3moBM-6pSZfS-Nr741-nbQRWY-4NiyqD-r8pWTL-eUGpKe-bgARqT-6rRXsg-6vNE1R-5WQYxp-8SSNoT-okvuJ4-fgUwxT-88NpAp-6qwe5w-nmGZhU-fuYNsr-4wRFtv-6C4WZW">Flickr/Jean-François Gornet</a></span></p></div><p></p></div></div></h3><p dir="ltr">Why not add a free stopover (any connection that's more than four hours domestically and 24 hours internationally) to a flight you've already paid for? Some airlines - and you'll have to <a href="http://www.hopper.com/articles/1048/get-free-international-stopovers-on-these-airlines">check first </a>- offer free stopovers, generally in their hub city, meaning you can visit an extra destination or two without purchasing any extra tickets. This is especially great if you do it on a business trip while using a company-paid flight.</p><h3 dir="ltr">19. Volunteer to get bumped off a flight</h3><p dir="ltr">If your flight is overbooked and you have no pressing plans, volunteer your seat to make some extra money. That said, be smart and negotiate your compensation - <a href="http://www.businessinsider.com/what-youre-entitled-to-if-you-get-bumped-off-a-flight-2015-6">it helps to know what you're entitled to</a>. Ask for cash, or make sure flight vouchers don't have tons of stipulations and blackout dates that would make them impossible to redeem. Also, make sure that even if you're the first to volunteer, you'll get the same amount of money as the last one to, as compensation often increases as the airline gets more desperate for people to give up seats. That said, double-check that you will not be on standby on your next flight or in any position to get stranded where you are (for example, if you're giving up a seat on the last flight out for the day).</p><h3>20. Check your credit cards for perks</h3><p dir="ltr">You might already be entitled to perks without knowing it. From covering your insurance when renting a car to hotel-room upgrades and access to airline lounges, many credit cards you may already have come with special advantages and freebies.</p><h3 dir="ltr">21. Choose the best credit card for travel</h3><p dir="ltr">Travel perks differ, so you need to figure out what your priorities are, like whether you want to earn more miles or get foreign transaction fees waived. <a href="http://www.businessinsider.com/sc/best-travel-credit-cards-2015-3">One of the best travel credit cards</a> is the <a href="https://creditcards.chase.com/credit-cards/sapphire-preferred-card.aspx">Chase Sapphire Preferred Card</a>, which gives you 2 Ultimate Rewards Points per $1 spent on travel and restaurants, as well as 1 point per $1 spent elsewhere. It also waives those pesky foreign transaction fees, offers a signup bonus of 40,000 points when you spend $4,000 on purchases in the first three months of opening an account, and boasts 20% off travel when you redeem points for airfare, hotels, car rentals, and cruises through Chase Ultimate Rewards. That said, it charges an annual fee of $95.</p><h3>22. Get into the airport lounge, even if your ticket says economy</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/winnie_quan/2120092585/in/photolist-4em2Er-7djgcK-eRiYhT-boqLC7-7do7HN-7do7Aq-7bcAh3-6cAWoM-6YTSQs-b7fWzc-b7fWrX-b7fWNM-b7fVpe-b7fWFZ-b7fWVK-b7fW2D-r2vG7N-qn5f4u-r2vKkG-rj48Gz-rgL669-riXic4-6XGQhh-p9MKFz-6jhR9N-dbdGGh-8jLEzQ-eRcY9v-tmzw9-dPVpsm-4yugjr-7aCX8b-6egahL-6tX3RU-7dQXY8-8SQp3q-dPPNsx-7dUTqj-mTLkp2-mTLs6Z-mTNgV3-mTLkqK-mTLpxF-6Dhfow-5Y5tTP-7doTys-6pWJJn-7azaSF-3Si2rB-6egajq">Flickr/Quan Shen</a></span></p></div><p></p></div></div></h3><p>Most people don't know that airport lounges often sell day passes, allowing you to pay to access them. While they are pricey, purchasing them in advance online often gets you steep discounts.</p><p>You can also get a <a href="http://www.prioritypass.com">Priority Pass</a> ($99 to $399 a year), which gives you access to 700 airport lounges around the world.</p><p>Finally, there are lounges that aren't affiliated with any airlines, and thus also allow you to pay for access.</p><p dir="ltr">If you don't want to pay, however, check your credit card to see whether it gives you lounge access (such as the <a href="https://www.americanexpress.com/us/credit-cards/platinum/28000?extlink=ps-us-ccsg-google_CH_Platinum_Exact">American Express Platinum</a>, which gets you into Delta and Centurion lounges), or play the long game by being loyal to a specific airline and attaining elite status.</p><h3 dir="ltr">23. Get elite status faster</h3><p dir="ltr">As a frequent traveler, getting in on a loyalty program is imperative. <a href="http://www.airfarewatchdog.com/blog/7651336/insider-tip-to-fast-gold-status-in-the-star-alliance/">A trick</a> allowing you to fast-track the process, however, is collecting miles on lesser-known partner airlines that may give you the same elite status for fewer miles flown, such as Aegean Airlines, a Star Alliance Member.</p><h3 dir="ltr">24. Save money staying connected</h3><p dir="ltr">Both in-flight internet fees and roaming charges are exorbitant. Bypass them by getting a subscription to <a href="http://www.boingo.com/retail/">Boingo</a>, a Wi-Fi hotspot provider that ranges in cost between $4.98 a month for access in the Americas to $59 a month for worldwide coverage.</p><p dir="ltr">In line with checking your credit cards for perks, know that if you have an <a href="http://amex.boingo.com.">American Express Platinum Card</a> you can get a free Boingo subscription.</p><h3 dir="ltr">25. Minimize jet lag by sleeping right</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/bvstarr/7109267121">Flickr/BVStarr</a></span></p></div><p></p></div></div></h3><p dir="ltr">Jet lag - aka when you cross time zones faster than your body can adjust, thereby mucking up your circadian rhythm - usually takes one day to adapt to per time zone crossed when traveling west and about a day and a half when going east. But you can cut down on this recovery time by <a href="http://www.businessinsider.com/how-to-beat-jet-lag-2015-4">loading up on sleep before your trip </a>(the more rested you are the less a lack of sleep will affect you), as well as starting to shift your meals and bedtime closer to those at your destination. This takes some forward planning and resoluteness, but if you can, start going to bed an hour earlier each night and getting up an hour earlier each morning a few days before heading east, and an hour later each night/morning for a few days before heading west.</p><h3>26. Minimize jet lag by eating right</h3><p dir="ltr">Yes, experts recommend <a href="http://www.businessinsider.com/how-to-beat-jet-lag-2015-4">laying off booze and caffeine</a>, as they dehydrate you and make jet lag worse. In terms of food, eating meals when they would be served at your destination helps adjust your circadian rhythm. What you eat matters too - heavily processed food like that served on planes dehydrates you, so the best thing to do is either skip a meal or two or eat healthy snacks or foods that are high in protein.</p><h3 dir="ltr">27. Get food faster by ordering a special meal</h3><p dir="ltr">This involves some advanced planning and probably not-so-regrettably forgoing the meal everyone else is getting, but by requesting a special meal (kosher or vegetarian, for example) you will usually get served before everyone else, and can go to sleep sooner, without waiting for the full dinner service. Plus, rumor has it that those special meals are better anyway.</p><h3 dir="ltr">28. Head to the departure zone for a cab sans line</h3><p dir="ltr">If you see a massive line snaking around arrivals, do a quick 180 and head to the departure zone. People will be getting dropped off by cabs, which you can simply snag without any competition. Of course this depends on how an airport is set up - it might cost more time than you're saving to take a train to another terminal - but hey, you win some, you lose some.</p><h3 dir="ltr">29. Make free(ish) calls abroad</h3><p dir="ltr">You can make free calls with Skype or Google Voice using its app or the Hangout app. All you need is some Wi-Fi, so buy a local SIM, or get <a href="http://www.att.com/shop/wireless/international.html#fbid=HY5BIu_Mjtd">120MB for only $30 on ATT</a>, for example.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/frequent-flyer-travel-hacks-2015-7">8 travel hacks even frequent fliers don't know</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="ZzMTM4djoMoeLreZT0851l11TuCSOysu" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

29 travel hacks that even frequent fliers don't know

<p dir="ltr"><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div>Instead of insulting your intelligence with "hacks" like "pack light," or "bring an empty water bottle," we've put together a list of tips and tricks that will help even the most seasoned jetsetter avoid the inevitable hassles of frequent flying.</p><h3>1. Sign up for TSA PreCheck or Global Entry</h3><p dir="ltr">Essentially an express lane for the proactive, these programs are pre-approvals from the US Customs and Border Protection that designate you a low risk traveler. As long as you're not a convicted criminal, you're good to go after little more than some light paperwork and a quick in-person interview.</p><p dir="ltr">Essentially, <a href="http://www.tsa.gov/tsa-precheck">TSA PreCheck</a> ($85) makes US domestic <keyword id="6354692" type="ORGANIZATION" weightage="100" keywordseo="Travel">travel</keyword> simpler, allowing you to keep your shoes, belts, etc. on and cut security lines, while <a href="http://www.cbp.gov/global-entry/about">Global Entry</a> ($100) makes returning from an international trip easier, eradicating paperwork and lengthy processing lines.</p><h3><span id="docs-internal-guid-4028c674-d9d7-0adb-b7ba-e7a11fbfb981">2. Book two one-way flights </span></h3><p><span id="docs-internal-guid-4028c674-d9d7-0adb-b7ba-e7a11fbfb981">Sometimes flying two different airlines and booking two one-way tickets is more cost-effective than booking a roundtrip, plus it might get you better arrival and departure times as you mix and match flights. Some flight booking sites, like <a href="http://www.kayak.com">Kayak</a>, already do this for you, but you should do your homework and check the airline websites yourself for even better deals.</span></p><h3 dir="ltr">3. Book non-US airlines if possible</h3><p dir="ltr">Foreign carriers have better amenities than US ones, even in economy, where they often provide you with hot towels, pillows, and blankets, and even - gasp - full cans of soda.</p><h3 dir="ltr">4. Understand Code Shares</h3><p dir="ltr">Make sure you know how flight partnerships work before booking a flight on a partner airline for miles. Some partnerships will offer the same mileage, others will give you less. Others again might calculate miles based on the amount of money you paid for the ticket, rather than the distance flown.</p><h3 dir="ltr">5. Get upgrades by booking an economy ticket with a Y or B booking code</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></h3><p>Ask and thou shalt receive (when possible). <a href="http://www.businessinsider.com/experienced-business-travelers-reveal-their-favorite-travel-tips-2013-10#get-upgrades-on-flights-by-booking-an-economy-ticket-with-a-y-or-b-booking-code-13">Basically just requesting an upgrade when booking should get your ticket marked with a Y or B booking code</a>, which, according to <a href="http://www.travelnerd.com/">TravelNerd.com</a>'s Amy Lee, means that the flier is looking for an upgrade. In other words, should there be <span>any open seats in the next class up from what you booked, you should</span> get a complimentary upgrade. T<span style="line-height: 1.5em;">his works best if you're a frequent flyer, and loyal to the carrier you're booked on.</span></p><h3 dir="ltr">6. Pretend you're somewhere else when booking to score discounted fares</h3><p dir="ltr"><span id="docs-internal-guid-7ecc9e3a-fcf6-7900-8a8f-bdccdf7bc67b">A ticket's "point of sale," in other words where it is purchased, can affect its price thanks to something called "regional pricing." Basically, the price of a ticket will be lower in a country with a lower standard of living, or when travel companies are trying to break into a new country <a href="http://www.businessinsider.com/how-to-travel-better-2014-12.">according to travel industry analyst Henry Harteveldt</a>. </span></p><p dir="ltr"><span id="docs-internal-guid-7ecc9e3a-fcf6-7900-8a8f-bdccdf7bc67b">Harteveldt says you could find different ticket prices for the same flight on <a href="http://www.expedia.com/">Expedia.com</a> and <a href="http://www.expedia.co.jp/">Expedia.co.jp</a>, the Japanese version, as well as for internal foreign flights on an international carrier's website by changing your "residence" to the airline's home country. The only thing to watch out for is that you'll be seeing prices in local currency, so make sure to do the math and convert them.</span></p><h3>7. Clear those cookies</h3><p dir="ltr">A little thing called "dynamic pricing" means that no, refreshing a window 147,554 times will not make a flight cheaper, but, in fact, may make the price go up as it changes based on demand. While most people like to get around this by using incognito windows, clearing your search history and cookies is a safer bet. </p><h3 dir="ltr">8. Know that you have a 24-hour window to get a refund</h3><p dir="ltr">Even non-refundable flights generally have a 24-hour window during which you can cancel them without having to pay a fee. In other words, pull the trigger and book a flight, then keep tracking it for another day to see if a better rate pops up, in which case cancel and rebook. <span id="docs-internal-guid-7ecc9e3a-fd08-23ae-aaa4-087557cf38d9"><span>Or, put your airfare on hold on carriers like </span><a href="http://www.aa.com/i18n/utility/hold_mktpg.jsp?anchorLocation=DirectURL&amp;title=hold"><span>American Airlines</span></a><span>, </span><a href="https://www.southwest.com/assets/pdfs/corporate-commitments/customer-service-commitment.pdf"><span>Southwest</span></a><span>, and </span><a href="https://www.virginamerica.com/cms/legal/guest-service-commitment"><span>Virgin America</span></a><span>, which all have free 24-hour hold services. United has something called a </span><a href="http://www.united.com/CMS/en-US/products/travelproducts/Pages/FareLock.aspx"><span>FareLock</span></a><span> starting at</span><span> $6.99</span><span> that lets you wait up to a week before booking, while </span><a href="http://www.optionsaway.com/"><span>Options Away</span></a><span> ($4-$45) can hold flights for up to three weeks.</span></span></p><h3 dir="ltr">9. Fly on a Boeing 767</h3><p dir="ltr">If you're deciding between similar flights and one's on a Boeing 767, take that one, as the aircraft has fewer of the dreaded middle seats than other planes.</p><p dir="ltr">If you can't get on a Boeing 767, check out <a href="http://www.businessinsider.com/how-to-get-the-best-seat-on-every-flight-2015-5#ixzz3caWpmgCf"></a>our <a href="http://www.businessinsider.com/how-to-get-the-best-seat-on-every-flight-2015-5">comprehensive guide to getting the best seat on every flight</a>. Your best bet is checking <a href="http://www.seatguru.com/">seatguru.com</a>, which has up-to-date seating charts for every single flight, and gives you the inside scoop on whether a row doesn't recline, whether a seat is too close to the bathroom, or whether there's any extra legroom to be had.</p><h3 dir="ltr">10. Download your airline's app</h3><p dir="ltr">Most airlines (like Delta and United) have invested some significant cash into developing apps that provide you with real-time updates on gate changes or delays, so that you can hit up one of those Xpress Spas without worrying about missing vital information. Even better, the app also allows for paperless boarding at most airports. </p><h3>11. Keep a go-bag of essential items</h3><p><div class="KonaFilter image-container display-table float_left"><div><div class="image on-image"></div><p></p></div></div>Instead of wasting time squeezing your favorite shampoo into TSA-friendly 3.4 ounce bottles, or packing and unpacking the same toiletries over and over again, keep a go-bag of your favorite items at the ready. That way you don't have to think about what you may need or scramble at the last minute.</p><p>Pro tip: try ordering samples of your favorite products online for free travel sized toiletries.</p><h3 dir="ltr">12. Keep an extra set of cables and chargers ready</h3><p dir="ltr">Forget racing around your apartment pulling cables out of outlets. Instead, keep a small, zippered and water resistant bag of electronics, batteries, and chargers packed, and never think about them again.</p><h3 dir="ltr">13. Pack a squishy carry-on</h3><p dir="ltr">Checking a bag is amateur hour, but taking this trick to the next level is using a duffel or some sort of squishy bag as your carry-on. Having a malleable bag that can be smushed into the overhead bin means that it is less likely to be taken from you at the gate.</p><p dir="ltr">Or, even better, outfit yourself with the right gear, like <a href="http://www.businessinsider.com/afp-airline-industry-proposes-perfect-size-carry-on-bag-2015-6">this "perfect" size carry on,</a> which will fit <em>every airline's</em> size requirements.</p><h3>14. Roll clothing up, then use air-compression plastic bags to squeeze air out of them</h3><p dir="ltr">We have <a href="http://www.businessinsider.com/packing-tips-2014-5">tons of packing tips</a>, but one of the best is to roll, rather than fold clothes to maximize space and minimize wrinkling, then use space compressible plastic bags to push excess air out of the clothes for even more space. If you're not into the idea of rolling your clothes, packing them in tissue paper or dry cleaner plastic should also reduce wrinkles.</p><h3 dir="ltr">15. Pack one color scheme, and make sure it's a dark one</h3><p dir="ltr">Try and pack clothes that are all in the same color family, and preferably dark. This means all of your clothes will match and you don't need to waste time worrying about putting together outfits, and dark colors hide stains.</p><h3 dir="ltr">16. Use shoes for more space</h3><p dir="ltr">Use your rolled up socks as shoe trees, preserving your shoe's shape inside the suitcase, but thereby also maximizing space by using that inside of your shoes.</p><h3 dir="ltr">17. Pack shoes foot-to-toe at the bottom of your bag</h3><p dir="ltr"><a href="http://www.businessinsider.com/packing-tips-2014-5">Putting the heaviest items at the bottom, </a>near the wheels of a suitcase, ensures that your bag is balanced. Nothing worse than a bag that keeps tipping over as you're rushing to the gate.</p><h3 dir="ltr">18. See extra cities for free</h3><h3><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></h3><p dir="ltr">Why not add a free stopover (any connection that's more than four hours domestically, and 24 hours internationally) to a flight you've already paid for? Some airlines - and you'll have to <a href="http://www.hopper.com/articles/1048/get-free-international-stopovers-on-these-airlines">check first </a>- offer free stopovers, generally in their hub city, meaning that you can visit an extra destination or two without purchasing any extra tickets. This is especially great if you do it on a business trip and using a company-paid flight.</p><h3 dir="ltr">19. Volunteer to get bumped off a flight</h3><p dir="ltr">If your flight is overbooked and you have no pressing plans, volunteer your seat to make some extra money. That said, be smart and negotiate your compensation - <a href="http://www.businessinsider.com/what-youre-entitled-to-if-you-get-bumped-off-a-flight-2015-6">it helps to know what you're entitled to</a>. Ask for cash, or make sure that flight vouchers don't have tons of stipulations and blackout dates making them impossible to redeem. Also, make sure that even if you're the first to volunteer you'll get the same amount of money as the last one to, as compensation often increases as the airline gets more desperate for people to give up seats. That said, double-check that you won't be on standby on your next flight, or in any position to get stranded where you are (for example, if you're giving up a seat on the last flight out for the day).</p><h3>20. Check your credit cards for perks</h3><p dir="ltr">You might already be entitled to perks without knowing it. From covering your insurance when renting a car to hotel room upgrades and access to airline lounges, many credit cards you may already have come with special advantages and freebies. </p><h3 dir="ltr">21. Choose the best credit card for travel</h3><p dir="ltr">Travel perks differ, so you need to figure out what your priorities are, like whether you want to earn more miles or get foreign transaction fees waived. <a href="http://www.businessinsider.com/sc/best-travel-credit-cards-2015-3">One of the best travel credit cards</a> is  the <a href="https://creditcards.chase.com/credit-cards/sapphire-preferred-card.aspx">Chase Sapphire Preferred Card</a>, which gives you 2 Ultimate Rewards Points per $1 spent on travel and restaurants, as well as 1 point per $1 spent elsewhere. It also waives those pesky foreign transaction fees, offers a signup bonus  of 40,000 points when you spend $4,000 on purchases in the first 3 months of opening an account, and boasts <span style="color: #000000;">20%</span><span style="font-size: 1em; color: #000000;"> off travel when you redeem points for airfare, hotels, car rentals and cruises through Chase Ultimate Rewards</span><span style="font-size: 1em; color: #000000;">.</span><span style="line-height: 1.5em;"> That said, it charges an annual fee of $95.</span></p><h3>22. Get into the airport lounge, even if your ticket says economy</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></h3><p>Most people don't know that airport lounges often sell day-passes allowing you to pay to access them. While pricey, purchasing them in advance online often gets you steep discounts.</p><p>You can also get a <a href="http://www.prioritypass.com">Priority Pass</a> ($99-$399 a year), which gives you access to 700 airport lounges around the world.</p><p>Finally, there are lounges that aren't affiliated with any airlines, and thus also allow you to pay for access.</p><p dir="ltr">However, if you don't want to pay, check your credit card to see whether it gives you lounge access (like the <a href="https://www.americanexpress.com/us/credit-cards/platinum/28000?extlink=ps-us-ccsg-google_CH_Platinum_Exact">American Express Platinum</a> which gets you into Delta and Centurion lounges), or play the long game by being loyal to a specific airline and attaining elite status.</p><h3 dir="ltr">23. Get elite status faster</h3><p dir="ltr">As a frequent traveler, getting in on a loyalty program is imperative. However, <a href="http://www.airfarewatchdog.com/blog/7651336/insider-tip-to-fast-gold-status-in-the-star-alliance/">a trick</a> allowing you to fast track the process is collecting miles on lesser-known partner airlines that might give you the same elite status for fewer miles flown, like Aegean Airlines, a Star Alliance Member. </p><h3 dir="ltr">24. Save money staying connected</h3><p dir="ltr"><span style="line-height: 1.5em;">Both in-flight internet fees and roaming charges are exorbitant. Bypass them by getting a subscription to <a href="http://www.boingo.com/retail/">Boingo</a>, a Wi-Fi hotspot provider that ranges in cost between $4.98 a month for access in the Americas to $59 a month for worldwide coverage.</span></p><p dir="ltr">In line with checking your credit cards for perks, know that if you have an <a href="http://amex.boingo.com.">American Express Platinum Card</a> you can get a free Boingo subscription.</p><h3 dir="ltr">25. Minimize jet lag by sleeping right</h3><h3 dir="ltr"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></h3><p dir="ltr"><span id="docs-internal-guid-7ecc9e3a-fcf7-e2f9-8f1b-dc2b8383d88a">Jet lag - aka when you cross time zones faster than your body can adjust, thereby mucking up your circadian rhythm - usually takes one day to adapt to per time zone crossed when traveling west, and about a day and a half when going east. However, you can cut down on this recovery time by <a href="http://www.businessinsider.com/how-to-beat-jet-lag-2015-4">loading up on sleep before your trip </a>(the more rested you are the less a lack of sleep will affect you), as well as starting to shift your meals and bedtime closer to those at your destination. This takes some forward planning and resoluteness, but if you can, start going to bed an hour earlier each night and getting up an hour earlier each morning a few days before heading east, and an hour later each night/morning for a few days before heading west.</span></p><h3>26. Minimize jet lag by eating right</h3><p dir="ltr">Unfortunately, experts recommend <a href="http://www.businessinsider.com/how-to-beat-jet-lag-2015-4">laying off booze and caffeine</a> as they dehydrate you and make jet lag worse. In terms of food, eating meals when they'd be served at your destination helps adjust your circadian rhythm. What you eat matters too - heavily processed food like that served on planes dehydrates you, so the best thing to do is either skip a meal or two, or eat healthy snacks or foods that are high in protein. </p><h3 dir="ltr">27. Get food faster by ordering a special meal</h3><p dir="ltr">This involves some advanced planning, and probably not-so-regrettably forgoing the meal everyone else is getting, but by requesting a special meal (kosher or vegetarian, for example) you will usually get served before everyone else, and can go to sleep sooner, without waiting for the full dinner service. Plus, rumor has it that those special meals are better anyway.</p><h3 dir="ltr">28. Head to the departure zone for a cab sans line</h3><p dir="ltr"><span style="line-height: 1.5em;">If you see a massive line snaking around arrivals, do a quick 180 and head to the departure zone. People will be getting dropped off by cabs, which you can simply snag without any competition. Of course this depends on how an airport is set up - it might cost more time than you're saving to take a train to another terminal - but hey, you win some, you lose some.</span></p><h3 dir="ltr">29. Make free(ish) calls abroad<span style="color: #222222; font-size: 15px; line-height: 1.5em;"> </span></h3><p dir="ltr">You can make free calls with Skype or Google Voice using its app or the Hangout app. All you need is some Wi-Fi, so buy a local SIM, or get <a href="http://www.att.com/shop/wireless/international.html#fbid=HY5BIu_Mjtd">120MB for only $30 on ATT </a>for example.<span style="line-height: 1.5em;"><br /></span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/bungee-jumping-qing-long-canyon-china-2015-6">This guy absolutely loses it as he bungee jumps off a tower in China's beautiful Qing Long Canyon</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="1tYnhidTrV6Xf-kAvO_fN8LpAY5TNCk8" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

<p>Last year, you signed up for a gym membership. The year before that, you went vegetarian. Unfortunately, you only remember hopping on an actual treadmill a few times in January, and you gave up your new diet when a friend invited you to her backyard barbeque.</p>
<p>Instead of committing to a New Year's resolution you probably won't keep, here are a few small changes you can make right now to help boost your mood, improve your focus, and get fit in 2015.</p>
<h3><strong style="line-height: 1.5em;">1. Get A Standing Desk</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>In case you hadn't heard, sitting is killing you.</p>
<p>In the short term, too much time on your butt strains your muscles - by <a href="http://www.businessinsider.com/sitting-can-kill-you-2011-4">killing any electrical activity that would normally take place in them</a> - and leaves you feeling sore.</p>
<p>Over the long term, being sedentary for long periods makes you more likely to gain weight, which also pushes up your chances of developing chronic diseases like <a href="http://www.ijbnpa.org/content/10/1/20?dom=PSC&amp;loc=recent&amp;lnk=1&amp;con=february-2013">heart disease</a> and <a href="http://www.ijbnpa.org/content/10/1/20?dom=PSC&amp;loc=recent&amp;lnk=1&amp;con=february-2013">diabetes</a>. Parking yourself at a desk or on the couch also raises your chance of developing certain types of cancers. One recent <a href="http://jnci.oxfordjournals.org/content/106/7/dju206.full.pdf+html%20">study</a> found that for every additional 2 hours someone spent sitting, they had an 8% increase in their risk for developing colon cancer and a 10% increased risk for endometrial cancer.</p>
<h3><strong>2. Toss That Soda</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image"></span><p></p></span></span></p>
<p>Back in our hunting and gathering days, we rarely found something in the wild as <a href="http://ngm.nationalgeographic.com/2013/08/sugar/cohen-text">compact and calorie-dense as a can of soda</a>.&#xa0;More than 250,000 years of human evolution later, our brains are still hard-wired to savor sweets.&#xa0;A soda provides a rush of sugar-dense, empty calories that won't leave you satiated; regular consumption is <a href="http://www.ncbi.nlm.nih.gov/pubmed/16895873">associated with weight gain</a>.</p>
<p>Drinking something like soda also sets off a cascade of chemical reactions in the brain's reward center that tell us that what we're doing is good for us, even though it isn't. As a result, sugar becomes a habit that's physically hard to break.&#xa0;</p>
<h3><strong>3. Go Outside</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Taking a quick break from the indoors is one of the quickest ways to <a href="http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0051474">boost mood and jumpstart creative thinking</a>. Walk outside regularly, studies suggest, and you'll likely <a href="http://journal.frontiersin.org/Journal/10.3389/fnagi.2010.00032/full">strengthen your memory</a> and <a href="http://well.blogs.nytimes.com/2013/10/09/how-walking-may-lower-breast-cancer-risk/">reduce your risk of developing breast cancer</a> too.</p>
<h3>4. Stop Juicing</h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Ever smashed an entire week's worth of fresh produce into a few ounces of greenish liquid? Or worse, splurged $9 on a tiny bottle of something labeled "detox" or "cleanse"? The veggie-crushing madness stops now.</p>
<p>When you juice a handful of produce, you remove all of the fiber (the stuff that keeps you feeling full and satisfied until your next meal) but keep all of the sugar (a bottle of <a href="http://www.sujajuice.com/products/suja-classic/green-supreme/">Suja's "Green Supreme"</a> cold-pressed juice has more sugar than a can of Coke). All of this plus the fact that they're so low in protein makes juice cleanses a recipe for <a href="http://www.ncbi.nlm.nih.gov/pubmed/11255140">losing muscle</a>, not fat.</p>
<h3>
<strong>5.</strong> <strong>Move Near A Window</strong>
</h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Aside from granting you a pleasant view, being by a window while you work, eat, or chat helps&#xa0;<a href="http://go.redirectingat.com/?id=35871X943606&amp;site=businessinsider.com&amp;xs=1&amp;isjs=1&amp;url=http%3A%2F%2Fwww.springer.com%2Fcda%2Fcontent%2Fdocument%2Fcda_downloaddocument%2F9788847053878-c2.pdf%3FSGWID%3D0-0-45-1452710-p175250509&amp;xguid=328e73c232d8a5d125021c195759796c&amp;xcreo=0&amp;xed=0&amp;sref=http%3A%2F%2Fwww.businessinsider.com%2Fhow-to-avoid-the-afternoon-crash-2014-10&amp;pref=http%3A%2F%2Fwww.businessinsider.com%2Fs%3Fq%3Dcircadian%2Bclock%2Bmorning&amp;xtz=300">boost your mood, keep you alert during the day, and make it easier to fall asleep at night</a>. By exposing yourself to natural light - especially early in the day - you help your body set its internal circadian clock.</p>
<p>The benefits of natural light are especially important at work. <span style="background-color: #ffffff;">A recent <a href="http://www.ncbi.nlm.nih.gov/pubmed/24932139"><span style="background-color: #ffffff;">study</span></a> found that people who worked in windowless offices lost up to 46 minutes of sleep each weeknight. That lost shuteye adds up: Losing almost 4 hours of sleep each week translates into 15 hours of sleep loss every month, or just over 8 full days each year.</span></p>
<h3><strong>6. Write Down Something You're Grateful For</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span>It might sound cheesy, but taking note of the little things can have a real and lasting positive effect on everything from your mood to your relationships. Two recent studies found that keeping <a href="http://www.businessinsider.com/habit-that-makes-or-breaks-relationship-2014-12">weekly "gratitude" journals boosted feelings of optimism and overall life satisfaction</a>.</p>
<p>In one of those studies, which focused on couples in romantic relationships, people's feelings of connectedness with their partners rose on days when they also reported feeling more grateful.</p>
<h3><strong>7. Download The 7-Minute Workout App</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p><a href="http://www.businessinsider.com/new-york-times-7-minute-workout-app-2014-10">Get the benefits</a> of a sweaty bike ride and a trip to the weight room in 7-minutes, no fancy workout gear required. The <a href="https://itunes.apple.com/app/7-minute-workout/id650762525?mt=8">7-minute workout app</a> builds on <a href="http://link.springer.com/article/10.2165%2F00007256-200232010-00003">new research</a> suggesting that short spurts of intense exercise can provide long lasting benefits comparable to longer, more grueling regimens.</p>
<h3>8. <strong>Write Down A Personal Goal - And Something That Could Get In The Way Of It</strong>
</h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Positive thinking can be powerful, but simply visualizing your promotion at work isn't going to make it happen.</p>
<p>New research suggests that picturing the positive outcome and then picturing some of your own personal behaviors that could prevent that outcome from coming true is the best way to achieve your goals. New York University psychology professor Gabriele Oettingen describes the exercise in her new book, "<a href="http://www.amazon.com/Rethinking-Positive-Thinking-Science-Motivation/dp/1591846870">Rethinking Positive Thinking."</a></p>
<h3><strong>9. Swap The Meat In Your Next Meal for Beans, Nuts or Grains</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span>If eliminating meat from your diet is too extreme, try cutting back on it for just one meal.</p>
<p>Aside from being great for the planet, eating less meat can add years to your life and slash your chances of numerous chronic diseases, including&#xa0;<a href="http://www.businessinsider.com/vegetarian-diet-adds-years-to-your-life-2013-6%20">Type 2 diabetes, obesity, metabolic syndrome, circulatory disease, hypertension</a>, and&#xa0;<a href="http://www.businessinsider.com/eating-red-meat-increases-cancer-risk-2014-6">cancer</a>.</p>
<h3><strong>10. Take The Stairs</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Instead of crowding in the elevator on your way to work, opt for the stairs. Short bouts of exercise - even a few minutes' worth - can have measurable benefits. A recent study found that&#xa0;<a href="http://well.blogs.nytimes.com/2014/05/14/exercise-snacks-to-control-blood-sugar/">short bursts of exercise sprinkled throughout the day</a>&#xa0;were not only more appealing to people (meaning they were also more likely to do it) but helped improve some measures of health more than exercising for the traditional 30 minutes each day.</p>
<h3><strong>11. Put A Plant On It</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Bring some flowers into the living room or keep a cactus at your desk. A few bits of green around the home or office can serve as an anytime pick-me-up, <a href="http://swepub.kb.se/bib/swepub:oai:DiVA.org:umu-1062">boosting emotional well-being</a>.</p>
<p>Greenery also <a href="http://mic.com/articles/90953/thanks-to-3-miracle-plants-you-can-now-grow-fresh-air-in-your-own-home">absorbs</a> harmful indoor pollutants that can <a href="https://archive.org/details/nasa_techdoc_19930072988">pass through the throat into the lungs</a>.</p>
<h3><strong>12. Pick Up One Of Neil deGrasse Tyson's 8 Book Recommendations</strong></h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Anyone who wants to better understand the world we live in should read <a href="http://www.reddit.com/r/IAmA/comments/ngd5e/i_am_neil_degrasse_tyson_ama/c38vowu?context=2">these 8 books</a>, according to Hayden Planetarium director, COSMOS narrator, StarTalk host, and author Neil deGrasse Tyson.</p>
<p>Tyson came up with his selection back in 2011 during a Reddit AMA when a participant asked which books should be read "by every single intelligent person" on the planet.</p>
<p>Sounds like a good way to start the year.</p>
<h3>
<strong>13.</strong> <strong>Look Away From This Screen</strong>
</h3>
<p><span class="KonaFilter image-container display-table"><span><span data-post-image="" class="image on-image"></span><p></p></span></span></p>
<p>Staring at a computer, smartphone, or tablet <a href="http://archopht.jamanetwork.com/article.aspx?articleid=1878735%20">changes the tear fluid designed to keep your eyes moist</a>, making it more chemically similar to the fluid of people with dry eye disease.</p>
<p>When we're on our tablet or computer, we not only blink far less than we do while reading or talking with someone, but we open our eyes wider too. All that exposed eye makes our tears evaporate quicker and dries out our eyes.</p>

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