White sand beaches, scenic mountain peaks, waterfalls and rivers 鈥� it's easy to see why Jamaica would be a favorite in the Caribbean to unwind.

But with new hotels complementing its momentum to become a republic, now is the time to experience Jamaica's energy and spirit. Sheri-kae McLeod takes the stress out of planning and shows you how to unwind in Jamaica in four days.

I鈥檝e been a travel writer for over seven years, focusing mainly on Caribbean destinations. I鈥檓 what Jamaicans call a 鈥渄ry-land tourist鈥� 鈥� someone living in Jamaica who spends her time exploring the island. Although I love visiting new countries, there鈥檚 no place I love to explore more than my home island.

Why you should visit Jamaica

One of the most popular destinations in the Caribbean, tiny but mighty Jamaica packs a lot of punch. The Indigenous Taino people named the island 鈥淴aymaca,鈥� meaning the 鈥渓and of wood and water鈥� 鈥� a lyrical description that evokes the country鈥檚 beautiful white sand beaches, scenic mountain peaks, waterfalls and rivers. While one of the Caribbean鈥檚 largest countries, Jamaica is fairly easy to explore since its points of interest and attractions are clustered close to one another. Beyond its glorious landscapes, Jamaica鈥檚 culture and friendly locals also make for an unforgettable visit. The food, the music and the infectious joy of Jamaicans form memories visitors will take home with them, no matter where they come from.

Start in Kingston

Kingston is the capital city of Jamaica and the center of all business activity on the island. While on the east side of the island, the city offers easy connections to anywhere else, making it the perfect place to start your trip. Stay at the central R Hotel, where almost every room offers a breathtaking view of the city. Rates range between $150 to $300 per night, with breakfast included.

Start the morning of your first day by visiting Kingston鈥檚 most popular tourist site: the Bob Marley Museum on Hope Rd, just a five-minute cab drive from the R. The former home of the King of Reggae also doubled as a recording studio, and was transformed into a museum after his death in 1981. Today, visitors can see personal belongings that belonged to Jamaica鈥檚 most famous superstar, including his old guitar, clothing and records. Guides offer 75-minute tours of the house and studio for $25 per adult. Also on site are a theater, photographic gallery, record store, gift shop and cafe.

Devon House for patties

After exploring Marley鈥檚 domain, head to lunch at Devon House, a short cab ride away (10 minutes; $3). This sprawling property features the mansion of Jamaica's first black millionaire, George Stiebel; with no entry fee to get on the property, it鈥檚 a popular hangout spot for families. The grounds contain various shops and restaurants, including the famous Devon House Bakery, whose famous patties draw flocks of lunching locals. This baked delicacy is ubiquitous in Jamaica, but Devon House is the only place in Kingston where you鈥檒l find patties with unique fillings like lobster (an absolute must-try) and ackee (Jamaica鈥檚 national fruit). For dessert, don鈥檛 miss the highly popular ice cream from Scoops, whose unique flavors include soursop and Blue Mountain coffee.

Next, spend your afternoon exploring the massive mansion, a national heritage site. Starting at $15 per adult, 30-minute tours are offered by guides who detail the history of the deluxe house and its occupants.

Then, round out the afternoon by exploring the site鈥檚 Artisan Village. Whether you鈥檙e just window shopping or looking to buy unique Jamaican crafts, you鈥檙e sure to find something that catches your eye here: The Commissary offers delicious Jamaican food products, Rosie鈥檚 Crystal Gallery sells jewelry made of gemstones and crystals and Gimi Cool Cottons has a range of comfortable, wearable pieces. If you feel the need to relax after your splurge, the Spa at Devon House by Island Rituals will fit the bill nicely.

National Gallery of Jamaica then dinner at Gloria's

There might be no better way to immerse yourself in Jamaicans鈥� world-famous creativity than by visiting the National Gallery of Jamaica. A 20-minute cab ride from Devon House, the gallery displays paintings, sculptures and other artwork by famous Jamaican artists, as well as temporary exhibitions, many by international artists. Museum admission of $2.70 lets you roam the galleries on your own, and guided tours can be arranged.

End your evening with dinner at Gloria鈥檚, just a few blocks from the gallery, which has Kingston鈥檚 most delicious seafood. (Try the mouth-watering escovitch.) Overlooking Kingston harbor, it鈥檚 also an ideal place to watch the sunset. If you happen to see youngsters jumping into the water, don鈥檛 be alarmed: this is a common and fun way for them to let off steam.

Rural Jamaica鈥檚 natural beauty

Jamaica鈥檚 stunning landscapes and natural attractions lie outside its bustling towns. One of the few parishes in Jamaica still untouched by mass tourism, Portland provides a fine introduction to the island鈥檚 beauty. Begin your second day by traveling to the Blue Lagoon, a little under 2 hours from Kingston via taxi (about $120 for two people). Stunning and serene, the lagoon is approximately 200ft (60m) deep, and several movies have been shot here, including the aptly titled Blue Lagoon (1980). The best part? The attraction is completely free to access 鈥� though if you aren鈥檛 an expert swimmer or wish to explore the huge lagoon in its entirety, boat tours are available for $30.

Jerked meats at Boston

After taking a swim, take a taxi to Boston for lunch. The jerk style of cooking meats was invented by the Maroons of Portland Parish in the 17th century. Today, many descendants of this community operate jerk shacks in Portland, offering the most delicious and authentic jerk meals you鈥檒l find anywhere in the world. Beyond classic jerk chicken, you can also get jerk pork, jerk fish, jerk lobster and even jerk rabbit. (Don鈥檛 knock it till you鈥檝e tried it!)

Raft the Rio Grande

In the afternoon, take an hour-long taxi ride to the Rio Grande river. Rather than boats, Jamaicans use rafts made of bamboo to travel down rivers, each guided by an experienced captain. (Rafting in Jamaica was popularized by American actor Errol Flynn, who lived in Portland during the 1950s.) You can choose between a 1- and a 3-hour ride downstream, which costs $80 for two adults. At the Rafter鈥檚 Rest complex at the river鈥檚 mouth, unwind after your adventure at the restaurant and bar, and pick up a gift from the several souvenir shops.

Dinner in Port Antonio

After your ride, take another taxi into Port Antonio for dinner. Perhaps the most popular restaurant in the town is Roots 21 Bar and Kitchen, which draws both locals and tourists with its delicious seafood, pastas and traditional Jamaican meals (the braised oxtail is a must-try). Relax in the upstairs dining area and watch the sunset before heading back into Kingston.

Adventures in Ocho Rios

Many of Jamaica鈥檚 most popular attractions are located on the north coast, particularly in tourist hotspot Ocho Rios. Since no trip to Jamaica is complete without a visit to 鈥淥chi,鈥� your third day will involve exploring the best of this lively town. Premium public-transportation service Knutsford Express offers several daily 75-minute trips between Ocho Rios and from Kingston, from $30-40 round trip.

First up in Ocho Rios is a visit to Dunn鈥檚 River Falls, one of the island鈥檚 most famous tourist attractions ($25 for adults, $17 for children). At 180ft (55m) high, this massive waterfall features giant (if slippery) natural stairs that make climbing the falls a popular activity. Reaching the top is a huge achievement 鈥� and if you need a hand, guides are on hand to help you up.

Ocho Rios fishing village for Lobster Dave's

After working up an appetite at the falls, take a five-minute cab ride to Ocho Rios Fishing Village, a hangout for locals who love to be near the sea. Here, fishermen sell their fresh catch to local restaurant owners. Head upstairs to Lobster Dave鈥檚 Seafood Restaurant, where you鈥檒l get hearty servings of seafood 鈥� especially, yes, irresistible lobsters 鈥� along with a spectacular view of the water.

Mystic Mountain for adventure

Make sure you鈥檝e fully digested your lunch before heading to an afternoon adventure at Mystic Mountain. Attractions here like the Sky Explorer chairlift, zip lines and a web-rope course offer the chance to ride through the mountains and take in aerial views of Ocho Rios below. The most popular activity is the bobsled ride, a tropical spin on the winter sport that whisks you down the mountains via a twisting track. A variety of admission packages start at $49 per adult.

Popular Plantation Smokehouse for dinner

As the evening winds down, take a 20-minute cab ride to Plantation Smokehouse, one of the most popular hangout spots in town. In addition to terrific food and drinks, the lively atmosphere is another big draw. If you鈥檙e lucky enough to find yourself there on a Friday night, you鈥檒l be entertained by a live band that rocks the crowd until closing time.

Exploring the South Coast

Your fourth day will involve exploring Jamaica鈥檚 South Coast, offering the opportunity to see more of rural Jamaica鈥檚 beauty. The first stop is Appleton Rum Estate in St Elizabeth Parish. At more than 2 hours from Kingston (make sure you have breakfast before departing), you鈥檒l need to hire a taxi to get here (about $150 for two passengers). The oldest and most famous sugar estate in Jamaica, Appleton produces an award-winning rum that鈥檚 one of Jamaica鈥檚 most sought-after tipples. The estate offers 90-minute tours ($39) that include visits to the distillery and aging house to see how the rum is made 鈥� followed, happily, by a rum tasting.

Ocean bar at Floyd's Pelican Bar

After your tour, take a cab to Black River, St Elizabeth鈥檚 capital, about 40 minutes away ($30 for two passengers). Yet you鈥檒l need a different kind of vehicle to get to your next destination: Floyd鈥檚 Pelican Bar, a rustic shack in the middle of the ocean that鈥檚 a 25-minute boat ride from Black River ($20 per adult). The bar鈥檚 unconventional location, ironically, makes it extremely popular, especially among tourists and adventure lovers. Many visitors go to the bar to sunbathe, swim and even catch their own seafood; the bar鈥檚 menu includes, unsurprisingly, lobster, fish and other fresh bounty. Be sure to bring cash: $150 should cover meals, drinks and the round-trip boat ride for two adults.

Treasure beach's white and black sand

From Pelican Bar, take a boat ride to Treasure Beach ($25 per adult), a 6-mile stretch of white and black sand. A work and hangout spot for locals in the area, most of whom are fishermen and small-business owners, Treasure Beach has four main settlements. Frenchman's Bay and Calabash Bay are perfect for swimming and sunbathing, while Billy鈥檚 Bay and Great Bay are popular among snorkelers. The beach can be rocky and the waves do sometimes get rough 鈥� so if you choose to stay on the shores, you鈥檙e likely to be entertained by groups of friendly fishermen who have restaurants nearby.

Relaxing dinner at Jack Sprat

In the evening, head to dinner at Jack Sprat at Jake鈥檚, the most popular hotel on Treasure Beach. On the menu, you鈥檒l find freshly caught seafood, along with pizza and ice cream. There鈥檚 always a chill party vibe out front, and guests are kept entertained after dark by regular beach bonfires. This spot is the perfect place to unwind and relax before heading back to the hustle and bustle of Kingston.