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When you’re deep into the semester and maybe exams, your future travel and vacations are likely not high priority. But the summer is not so far away, and looking forward to it can feel good now, as well as helping to set you up for a change of scene later. Most students want to travel, according to a recent CampusWell survey. And you’re pretty clear that the benefits of travel (including study abroad programs) go way deeper than a tan.* “I feel like I am a much better person when I travel more,” says Molly D., a student at Humboldt State University in California. “Travel encourages me to appreciate the unknown while recognizing the familiar,” says Joe Foley, a second-year undergraduate at American University in Washington DC, who in 2014 became the youngest-ever National Geographic Traveler of the Year.

What’s blocking your exit route? Not surprisingly, by far the biggest barrier to travel is cost. “You need to have money saved up to cover airfares, accommodations, food, and other expenses. As a student, it’s very difficult to do this,” says Alejandro C., a third-year undergraduate at the University of California, Irvine. In our survey, 93 percent of students who responded said lack of funds was a barrier; only 4 percent said they were uncomfortable with the prospect of unfamiliar places.

*And, by the way, there’s no such thing as a healthy tan. Use SPF 30+, whatever your skin color or tone.

What you love about travel

“The cost of taking an airplane is a huge hassle. However, what’s living if you don’t spend your money to experience new things and go to new places?”
—Steven M., fourth-year undergraduate, University of Massachusetts Amherst

“How resourceful can you be when you’re out of money and 4,000 miles away from home? Do you panic? Do you run to the consulate? Do you go native? You learn that you can wash your undies in a hotel bathroom in Rome without embarrassment. You realize that street food really is the most delicious cuisine you’ll ever stuff in your face. Travel will grind you down to your truest self. Whether that is good or bad really is up to the person. In addition, foreign candy is legit way better. So the downside is you’ll never be happy with a Snickers™ again.”
—Lori T., third-year graduate student, San Diego State University, California

“Travel is the adventure of a new place and new people. Shortly after the earthquake in Haiti, I went on a cruise that visited a private beach in Haiti. I was taking an excursion to zip line across the ocean, which was amazing, but on the drive there, we drove through some rural areas of Haiti. Seeing the devastation of the population was just as impactful as the zip lining was. Now I’m all about helping people who need the help!”
—Laura B., second-year undergraduate, Memorial University of Newfoundland, Newfoundland and Labrador

“I love airports, planes, train stations, subways and underground metro systems, meeting new people, and dancing the night away.”
—Sarah A., third-year undergraduate, Saint Mary’s University, Minnesota

“Traveling is great because it can be as simple or as elaborate as you want. It can be a road trip to a different city or it can be a cruise or it can be a plane ride to a new country—there’s an option for many budgets and comfort zones!”
—Taylor R., fourth-year undergraduate, Hobart and William Smith Colleges, New York

“Travel experiences are built by the little things. The smiles, the first bite of a foreign country’s food, the hostel chitchat. Although the globalized world of Facebook, the golden arches, and American TV shows exist in every major city, the local cultures remain vibrant. The world today is as fascinating as it’s always been, and in most places it’s safer than ever to be a tourist. Travel gives us the thrill of adventure and somewhere new while reminding us of our shared humanity across cultures and encouraging us to push our horizons.”
—Joe Foley, second-year undergraduate, American University, Washington DC; National Geographic Traveler of the Year 2014

“It’s cool to immerse yourself in other cultures and environments around the world or in your own hometown. Just make sure to learn a bit of history, culture, customs, and experience non-touristy activities in addition to the well-known attractions.”
—Amy N., fourth-year undergraduate, Western Washington University

“You learn more through experience than books or articles.”
—Sarah M., third-year undergraduate, Millersville University, Pennsylvania

Stuff you might not think of

Before you go

Check which currencies are performing badly against the dollar—your money buys more in those places.

Apply early for a passport.

If you need vaccinations, go to your student health center.

Check the insurance that comes with your credit card. Check your health plan for international coverage too.

Let your bank and credit card company know your travel plans so your account isn’t flagged for fraud and possibly blocked.

When you go

Search online for free stuff to do in any tourist-friendly city (e.g., “Montreal free”).

Electronic guidebooks and maps (not books) reduce the schlep factor. Use Google Maps offline by typing “OK maps” in the search bar; the current area will be saved.

Check the comments on Foursquare for passwords of free Wi-Fi in local shops and cafés.

Keep your electronics charged. If you’re going international, bring a converter outlet plug.

Source: Student Health 101 survey, January 2017

Your barriers to travel

“Time lost that you could spend working to help pay down outrageous college debts.”
—Colin D., second-year undergraduate, Millersville University, Pennsylvania

“Your body might not be prepared for the different illnesses and pathogens in other countries.” [Ask at the student health center about vaccinations and preventive medications.] —Domo E., third-year undergraduate, University of Hawaii at Manoa

“The paperwork for international travel. The visas help keep track of visitors, but at the same time, it’s like having to complete a totally different job just to earn the right to relax from your normal one.”
—Tyler S., third-year undergraduate, University of the District of Columbia

“Looking at your depleted bank account.”
—Jonathan L., fifth-year undergraduate, California State University, San Marcos

“Packing. It seems you never pack enough, even though you have five bags for a weekend trip, but then you still end up leaving something important at home. Then, in the end, you only needed like a quarter of what you packed!”
—Verronika L., graduate student, Barry University, Florida

“Never wear heels when you have a short layover. If your first flight is delayed in air, and you have to run to your connecting [flight], heels are not conductive to that.”
—Ashe M., second-year undergraduate, Lakehead University, Ontario

How to land cheap flights

Tips

Flexible fliers get the best last-minute fares; be open to a variety of destinations.

Use a travel search engine: ThriftyNomads.com recommends Skyscanner, Airfarewatchdog, Google Flights, and several others.

Try searching for airfare deals around 1 a.m. The unsold deals from the day before will be reposted.

Before buying any ticket to anywhere, check for student discounts.

Keep your online searches incognito to find the lowest price.

Don’t make the mistakes everyone else makes.

Be smart about budget airlines.

Get cheaper domestic flights in other countries.

Find the best way to get where you’re going.

Spend less to go farther

Best sites & tools

Kayak’s Explore
Find out how far your money can take you

Adioso
Sort fares from your city by price

Get the Flight Out – free iOS app
The cheapest fares leaving from your city today

STA Travel
Expert travel itineraries and student discounts

Student Universe
Lower-cost airfares for students

One Travel
Cheaper flights for students

More cool tools
See Find out more today.

Cheap digs

Hotels, hovels, homes, & habitats

Homestay.com
Stay with a family who lives in the city you’re traveling to

Couchsurfing
Be a guest at someone’s house; check out the reviews

HomeAway
Find over a million rental lodges, which may offer more space than hotels

TripAdvisor
Recommendations and red flags from real people

Airbnb
B&Bs, apartments, and spare rooms for rent; try to negotiate the price.

Hostels.com
35,000 hostels in 180 countries (including US)

Hostelling International USA
Youth-geared US hostels

Hotels.com
Need a place tonight? Deals start at 50 percent off

Reserve America
Beautifully habitable campgrounds across the US

National Park Service
America’s best idea (really—the best)

Recreation.gov
Way more to do than you realized

More cool tools
See Find out more today.

Why travel? Here’s how to talk yourself (and others) into it

Be a better person

Most students who participated in an international exchange program felt it helped them become more trusting, open-minded, flexible, confident, and tolerant, says a 2006 study by the International Student Travel Confederation.

Go global

Students expect travel to make them more “global”—in other words, expand their knowledge, perspective, and social and cultural connections, according to a small study at California Polytechnic State University (2010).

Run free

Students associate travel with freedom (e.g., a break in academic and work expectations), a boost to emotional health and relaxation, and an opportunity to experience nature (CPSU study).

Step it up

Students who have taken a gap year perform better academically and report greater job satisfaction than do those who haven’t, research suggests. Gap year experiences can reignite a passion for learning and influence personal goals and values, including career paths, say Karl Haigler and Rae Nelson in The Gap-Year Advantage (Macmillan, 2005).

Stay healthy

Physically active leisure helps us maintain physical and mental health, especially during times of stress, according to a study of 20,000 people in the Canadian Journal of Public Health (2001).

Get creative

Knowing people from other cultures makes us more creative in tasks that draw on multicultural influences and more receptive to new ideas from outside our own experience, suggests a study from Harvard Business School (2011).

Love your life

Even the anticipation of vacation travel makes us feel good about our lives and health, according to a 2002 study in the Journal of Vacation Marketing.

Your best Instagram

“Climbing sand dunes in the desert of Al Ain (United Arab Emirates) made me push myself to the limits. I climbed until I literally couldn’t go further, and then I sat down and let the wind whip around me. I felt strong and at peace.”
—Jamie Teal, graduate student, Arkansas Tech University

Follow us on Instagram, and don’t forget to use the hashtag #SH101Travel

 

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Students adore and crave sleep. When we asked hundreds of you what you’d love to be doing right now, sleeping ranked second—behind only “being with someone I love,” and ahead of eating delicious food, having sex, and other pleasures. In a recent survey by SH101, 91 percent of respondents said they “look forward to and relish” their sleep.

And no wonder. Every time we sleep, we’re taking a luxury nano-vacation. “Each night we leave ourselves and enter a dreamworld…What a gift to spend a third of our lives in rejuvenation,” says Alyssa Rocco, a graphic artist based in Massachusetts (quoted online).

Which sleepy moments do you relish the most?

[/vc_column_text][vc_progress_bar values=”%5B%7B%22label%22%3A%22Getting%20into%20bed%20after%20a%20long%20day%22%2C%22value%22%3A%22100%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22The%20warmth%20and%20security%20of%20being%20in%20bed%22%2C%22value%22%3A%2295%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Waking%20up%20refreshed%22%2C%22value%22%3A%2290%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Reading%20or%20watching%20TV%20in%20bed%22%2C%22value%22%3A%2285%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Waking%20up%20and%20remembering%20a%20good%20dream%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22The%20drowsy%20transition%20between%20being%20awake%20and%20asleep%22%2C%22value%22%3A%2275%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Eating%20or%20drinking%20in%20bed%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%5D”][vc_column_text]

Source: Student Health 101 survey. 920 students answered this question.

Four ways to honor sleep as the hedonistic pleasure that it is:

1  Make your bed every day

Think of your bed as a gift to yourself. You’ll peel back the duvet and blankets (unwrap the gift) before you turn in.

Making our bed daily gives us a sense of control and is a surprisingly effective happiness fix, according to Gretchen Rubin of The Happiness Project.

2  Reframe your thinking

“Sleep isn’t something we have to do; it’s something we get to do. It’s a luxury. We do it because it feels good, not because we’re afraid of consequences,” said Heather Turgeon, a psychotherapist (to the New York Times). In our survey, four out of five respondents (81 percent) described sleep as “one of life’s greatest pleasures.”

3  Think “don’t,” not “can’t”

Here’s a mind trick that helps with desirable behaviors, like relishing bedtime: Frame your self-talk so it’s empowering, not punitive.

• “I don’t use gadgets after 11 p.m.”
• “I don’t stay up after 12:30 a.m.”
• “I don’t deny myself sleep.”

When we remind ourselves “I don’t,” we are more successful than when we tell ourselves “I can’t,” studies show.

4  Pamper yourself

Try…

• Changing the sheets: Fresh sheets mean better sleep, said 7 out of 10 people in a National Sleep Foundation survey. In our survey, only 1 in 10 students said they change their sheets weekly.
• Lavender: It’s relaxing. Drop some aromatherapy oil on your pillowcase.
• Memory foam pillows: They conform to the curves of your neck, head, and shoulders.

How do students rank life’s greatest pleasures?

[/vc_column_text][vc_progress_bar values=”%5B%7B%22label%22%3A%22Being%20%20with%20someone%20I%20love%22%2C%22value%22%3A%22100%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Sleep%22%2C%22value%22%3A%2290%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Good%20food%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Being%20in%20nature%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Sex%20(or%20fantasy)%22%2C%22value%22%3A%2260%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%2C%7B%22label%22%3A%22Music%2C%20literature%2C%20arts%22%2C%22value%22%3A%2250%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23d0d3e8%22%2C%22customtxtcolor%22%3A%22%23005760%22%7D%5D”][/vc_column][/vc_row]

Source: Student Health 101 survey. 800 students answered the question: Which of these would you relish most right now?

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Whether we’re jamming to Wiz Khalifa, rocking out to 1D, or foxtrotting with our beloved, dance makes us feel physically and emotionally revitalized. And any time we could use a workout, dance is available in unlimited styles and intensities. “It’s like exercise, but cheerful,” says Matthew M., a second-year student at the Community College of Denver, Colorado.

1. Boost your mood, brain, and confidence

“I can’t live without it. It makes me feel good about myself when nothing else does.”
—Alycia S., first-year undergraduate, Northern Michigan University

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2. Love your bod

“I feel powerful and connected to myself.”
—Alyson K., fourth-year undergraduate, University of California, Riverside

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3. Get fit and energized

“I dance because I am not athletic.”
—Kelsey C., third-year undergraduate, The College of New Jersey

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4. Give back or lead

“People who came in with no dance experience have really been empowered.”
—Nick, volunteer dance instructor, graduate of Indiana University

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5. Connect culturally

“Dancing and the music help me culturally relate to the rest of the world.”
—Erika K., second-year undergraduate, University of Delaware

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6. Express yourself

“Dancing is a language. I believe it to be a part of being a human being.”
—Ronann C., fourth-year undergraduate, Johns Hopkins University, Maryland

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7. Bond with others

“Intimate human interaction is a pleasure that is not easy to come by.”
—William S., fifth-year undergraduate, Georgia Gwinnett College

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Do you ever wonder why your roommate is jogging in place while watching House of Cards? Do you have friends who talk about getting their steps in? Tracking your steps during the day using a wearable device or app is shockingly motivating.

We asked three students to track their activity over two weeks using the app Moves. Their first week was business as usual. Their second week was about incorporating more activity in whatever ways they wanted: walking extra blocks, taking the stairs, or hitting the gym. The goal was to see how simple changes in their routines added up and what that meant for their mood and behaviors.

“This challenge has honestly changed my outlook on exercise.”

Emily T., second-year undergraduate Saint Mary’s University, Nova Scotia

Distance walked (week)
Active week: 15 mi
Typical week: 7.5 mi

Distance walked (daily avg)
Active week: 2.1 mi
Typical week: 1.1 mi

Number of steps (daily avg)
Active week: 4,822
Typical week: 2,606

Time being active (daily avg)
Active week: 5.5 hrs
Typical week: 32 min

Before

“I don’t consider myself to be an active person. I rarely go to the gym. I do try to walk everywhere I can, like the grocery store or friends’ houses, and I will only take the bus if it is raining, snowing, or extremely cold outside. For my active week I plan to take the stairs instead of the elevator, make it to the gym, and do small exercises at home. My boyfriend is very supportive. I’m up for the challenge!”

How I felt “I was surprised by how little I moved when I had no place to be. When I don’t have class I barely get any exercise!”

After

“I encourage other students to do this challenge because it has honestly changed my outlook on exercise. Before, I dreaded exercise, but now that I see results I’m motivated to keep up my routine. I’m not as intimidated now to go to the gym. Before, I thought I would feel judged. I plan to keep the app Moves, because it motivates me to break my record every day.”

How I felt “Every time after I worked out I felt refreshed and happier. Getting up and getting active made me more productive generally.”

“Seeing my steps is motivating! You want to hit a higher number every time.”

Usama Z., first-year undergraduate University of the Pacific, California

Distance walked (week)
Active week: 30 mi
Typical week: 17 mi

Distance walked (daily avg)
Active week: 4 mi
Typical week: 2.5 mi

Number of steps (daily avg)
Active week: 9,550
Typical week: 6,182

Time being active (daily avg)
Active week: 13 hrs
Typical week: 6.5 hrs

Before

“I use transportation more often than walking because I commute to and from campus. I enjoy being healthy, and this is a nice motivation to not only start thinking about my steps but also eat slightly [healthier]. In my super-powered week, instead of driving to get food (less than half a mile away), or getting in the car to check the mail (less than a block away), I’ll walk. Also, I’ll ask my dad to drop me off farther away from my first class.”

How I felt “This has given me a new perspective on how active I actually am. Now that I see my steps, it’s kind of motivating! You want to hit a higher number every time.”

After

“It doesn’t matter what sort of physical activity you get. As long as you do it routinely, even if it’s just extra walking, you notice, feel, and see the difference. You don’t need a gym membership or fancy exercise equipment; it all starts with a single step. Keeping track of your steps really makes you feel you want to do a little extra to get to that next level. You feel stoked when you beat your personal best.”

How I felt “I’ve had more exams and things to do, but the extra walking did make me feel great! As opposed to saying, ‘Nah, I’m going to work out later anyways; I’ll be dropped off really near class…’ I now say, ‘It’s fine, I’ll walk.’”

“Just 30 minutes a day can change your outlook. I felt amazing.”

Briana J., second-year undergraduate, Midwestern State University, Texas

Distance walked (week)
Active week: 22 mi
Typical week: 18 mi

Distance walked (daily avg)
Active week: 3 mi
Typical week: 2.5 mi

Number of steps (daily avg)
Active week: 8,149
Typical week: 6,603

Time being active (daily avg)
Active week: 2.5 hrs
Typical week: 2 hrs

Before

“I have to drive to work and school because I live far away. The only place I walk is to take out the trash or check the mail. Usually I end up exercising once or twice a week at a private gym. I love to play disc golf and be outdoors, though. For my step-up week I’m going to take the stairs, park farther away, go to the gym, and incorporate 30 minutes of daily activity.”

How I felt “I’ve been stressed out lately. I often find myself ready to take a nap after school. I’m more comfortable being lazy than working out.”

After

“I learned you don’t have to do much to be active. I’m new to weight management and working out, and this helped me ease into it. You don’t have to do extreme things to burn energy. Just 30 minutes a day can change your outlook. Since starting this study, my friends are competing to walk more steps than I am. I plan on trying to get 10,000 steps a day, no matter what I have planned.”

How I felt “My moods have improved the more activity I do each day. I’m happier and I feel energetic.”

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