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America’s national parks are legendary: You can probably conjure up images of Old Faithful at Yellowstone, El Capitan at Yosemite, and the Great Smoky Mountains without too much trouble. But what you may not realize is that our country’s network of over 400 national parks can also be a terrific, budget-friendly vacation destination.

Planning a road trip to a national park with the family or your BFFs can be an amazing way to see the natural beauty of the U.S. And it’s a popular idea: In 2022, the parks welcomed 312 million visitors, up 5% from the previous year.

By doing some prep work, you can be among those travelers who revel in the iconic landscapes of the parks while having an environmentally friendly, low-cost adventure. Here, you’ll learn the ropes, from advice on destinations to ideas for keeping expenses down.

Cheap National Parks to Visit

Unlike other standard vacation destinations (theme parks, etc.), most national parks don’t charge an entrance fee. Over two-thirds of these sites, including the Great Smoky Mountains National Park on the border of Tennessee and North Carolina, are free to enter. So the vast majority of these destinations are indeed cheap national parks to visit!

Even if you choose one that does charge, you’ll most likely pay by the carload, like the 7-day pass for your group at Rocky Mountain National Park in Colorado for $35. The ever-popular Yosemite and Acadia National Parks charge the same fee.

If you want to see which parks charge a fee, check out the National Park Service’s website .

Here’s an important warning, however: During peak times, you may need a reservation simply to drive into a park. You may gain admission if you have another kind of reservation (hotel room, say, or campsite), but double-check. Keep this top of mind if you are thinking you can just cruise on over and take selfies at, say, Half Dome for a day in August. Probably not going to happen without advance planning.

You can also take advantage of fee-free days. The National Park Service selects certain holidays and special occasions each year to offer admission-free entrance to everyone. So, you can visit over 400 sites at no cost in 2023, like on Great American Outdoors Day on August 4.

To find parks conveniently located near you, use the National Park Service’s “Find a Park ” tool online. Then you can compare options and see what type of landscape you’d most like to visit.

Setting a Budget for Visiting National Parks

If you have a vacation in mind, you might have already started budgeting for it. Saving money for a trip is an important step and allows you to explore the world guilt-free. But to make the most out of your visit to a national park, you need to know exactly what type of costs to expect. That way, you never have to worry about not having enough money on hand to enjoy yourself.

Here are some expenses you should account for in your national parks budget.

Food & Drink

Saving money on a road trip is often challenging since you don’t have all your basic necessities ready at your disposal. That includes food and drink, whether your style is more drive-through or sit-down dining or “I’m happy to cook for myself.” You’ll need to factor the cost of meals into your travel budget.

One budget-smart option is to rent a cabin with a kitchen. With that, you can pick up groceries once you arrive and cook your meals instead of ordering out. That’s a big savings right there!

You may not be the type to cook on vacation, though. If not, you can look for affordable options near you for meals. But keep in mind: You’ll need to budget for your three meals a day, plus you’ll probably want some water and a snack here and there, lots of liquids to fuel you on hikes, and perhaps to go out for a beer or two one evening. There will likely be taxes and possibly tips involved. See how it all adds up and what you can afford.

One very dollar-smart move to stay well-fed and not blow your budget: Use a backpack cooler. If you want to spend your days hiking and walking, you’re going to get thirsty and hungry pretty quickly. You can load a cooler up with protein bars, nuts, apples, and granola, preventing you from buying potentially pricey food throughout the day.

Gas & Travel

When it comes to the expense of traveling to national parks, the nice news is that a destination might be closer than you think. Many of us hear the phrase “national park” and think of large, sweeping spots in the West, like the Grand Canyon. But that’s just one iconic site. There are actually hundreds of places in the U.S. under the National Park Service’s care, from historic sites to scenic trails. So you may not have to plan out a cross-country trip to enjoy what this country has to offer.

However, if you have to travel a significant distance, why not whittle your transportation costs? For example, if you need to fly, it can pay to be flexible with your dates and look for the lowest possible fare. Sites like Expedia and Kayak can notify you when prices drop on flights you are interested in. Another smart move is to pack light so you won’t pay those ouch-inducing baggage fees.

Perhaps you’re driving to your destination, though. If you want to improve gas mileage and get the most out of your trip, try to choose a park that isn’t isolated. For example, there are multiple national parks near Las Vegas, such as Death Valley National Park and Zion National Park, which are about two and a quarter hours apart. Once you’re at Zion, you might decide to hop over to Bryce Canyon National Park, barely an hour and a half away, and see the incredible rock formations known as hoodoos.

You’ll be able to visit multiple parks without too much drive time, save money on gas, and see all the more spectacular sights. It may be the best way to travel around America on a budget.

Recommended: Guide to Renting a Car

Lodging

You know the law of supply and demand: When demand is high, supply gets scarce — and potentially pricey. With that in mind, note that the peak season for visiting national parks is summer. Kids are off from school, temperatures are warmer, and international travelers may visit our lovely landscapes. So that means bigger crowds, which impacts local lodging. It will be harder to find accommodations, and their prices will be higher, too.

Because of this, it’s best to book your lodging in advance so you don’t get shut out of affordable rooms. National Parks have a wide range of accommodations; during spring 2023 at Yosemite, for instance, rooms ranged from $101 to $500+ a night. A location farther out from the park will be cheaper as well. Those who accumulate points on a travel credit card or cash back rewards credit card may find lodging nearby at a discount.

Of course, that’s not your only option. You can also rent an RV or stay at a campground. If you choose to camp, check to see if you need a reservation. At national parks, the average price is around $20 per night, though prices can range from $5 to $30 or so. These sites usually offer electricity hookups, water, camp stores, and fire rings. Research what your campground offers to help plan out your packing needs. If you snag one of these spots at a free-admission park and already have tents and other gear on hand, congrats! You may have scored one of the cheapest national park visits to be found.

Activities and Entertainment

If you have never visited a national park before, you might not know what they offer. While part of their appeal is just being in the great outdoors and soaking in the views, you also have activities available to you. There may be anything from guided walks and museums to talks and films, and they all typically come at no extra cost. It can be a great way to learn about local wildlife, fossils, history, and more.

In addition to that, you might seek other activities. For instance, if you are visiting Florida’s Everglades National Park, perhaps you want to go on a kayak adventure with a guide. It can be a terrific way to see the mangroves and sawgrass marshes the area is famous for. That will be an additional cost to keep in mind.

There’s also every chance that you may pass all kinds of mini-golf, waterparks, multiplexes, and other attractions as you explore the area near a national park. If a vacation isn’t a vacation without indulging in these offerings, factor that into your budget, too.

Permits & Passes

Again, most parks are available to the public for free. But if you want to visit multiple national parks, consider opting for a National Park Annual Pass. It typically costs $80 ($20 for seniors) and gives you unlimited entrance to over 2,000 federal recreation areas, such as national parks.

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Saving for Your Travel

Saving up for your trip can be pretty straightforward. One way is to set up a dedicated travel fund. Separating your vacation money from your regular savings account will make your progress that much easier to track. You can also maximize your savings by setting up automatic contributions to your travel fund. That way, you never forget to put in a few dollars on payday.

If that sounds appealing, you need to pick the correct type of account. Some options, like a high yield bank account, promise higher interest rates than your standard version. However, your choice will depend on your timeline. For example, someone taking a trip in a year has more time to accrue interest than someone taking a trip within a few months.

Let’s say you don’t have much time, though. Even if you can’t build much in the way of interest, you can still find extra cash in your life. You might need to budget a bit differently. For example, if you have a streaming service membership, you can cancel that for a while. Or perhaps you can pick up a side hustle on the weekends, whether that means driving for a rideshare service or walking dogs.

The Takeaway

Vacations are a time to relax, enjoy yourself, and make memories with your loved ones. The last thing you need is for that time away to leave you deeply in debt and saddled with stress. That’s why a trip to a national park can be such a terrific destination: You’ll explore the great outdoors but can do so without breaking the bank, thanks to low fees, free activities, and the smart saving advice you learned here.

SoFi Travel has teamed up with Expedia to bring even more to your one-stop finance app, helping you book reservations — for flights, hotels, car rentals, and more — all in one place. SoFi Members also have exclusive access to premium savings, with 10% or more off on select hotels. Plus, earn unlimited 3%** cash back rewards when you book with your SoFi Unlimited 2% Credit Card through SoFi Travel.

FAQ

Is it expensive to visit national parks?

In many cases, it’s a more affordable vacation than other options. Over two-thirds of national parks offer free admission year-round. Plus, there are many throughout the country, meaning you can pick one that’s close and may not have to spend much on travel costs. The main expenses will come from your lodging, food, and additional activities.

How many days should you spend at a national park?

The length of your stay should depend on the type of itinerary you want to build and the size of the park you are visiting. There are many itineraries for Yosemite online that involve staying three to five days, but you could certainly spend much longer or shorter periods of time. Worth noting: Some smaller parks and historic sites may not be open every day. Larger parks may close due to weather events. Always check in with a park (either online or by calling) beforehand.

How much does it cost on average to visit a national park?

Most national parks are free. The National Park Service allows you to see the entrance rates for each fee-charging national park. Use their listings to see if the park you want to visit charges an entrance fee. The per-vehicle prices are often between $20 to $35 for seven days.

Photo credit: iStock/MargaretW
**Terms, and conditions apply: The SoFi Travel Portal is operated by Expedia. To learn more about Expedia, click https://www.expediagroup.com/home/default.aspx.

When you use your SoFi Credit Card to make a purchase on the SoFi Travel Portal, you will earn a number of SoFi Member Rewards points equal to 3% of the total amount you spend on the SoFi Travel Portal. Members can save up to 10% or more on eligible bookings.

When it comes to maintaining a strong financial plan and healthy financial behaviors, our brains can sometimes work against us. Behavioral biases, mental traps, and neural wirings can all get in the way of setting and meeting financial goals.

Consider recency bias, which is the tendency for people to look to recent events to make decisions about the future. Just because a stock has skyrocketed recently, that doesn’t mean its upward trajectory will last forever. In fact, jumping into the market during a rally could mean you end up buying when prices are high, right before investors bail and prices fall.

Another mental tendency to consider: ego depletion. It’s the idea that people can only exert their willpower for a limited time, and after that, it’s harder to practice self-control. If you have an important financial decision to make, it may make sense to wait until you are no longer feeling depleted.

Here’s a closer look into the ego depletion theory, what it could mean for your finances, and how to overcome it.

What Is Ego Depletion?

The concept of ego depletion hinges on the idea that our willpower reserves are finite, and when we exert self-control for too long, we use up those reserves. Once those are depleted, it is harder to exert self-control, and we’re more likely to make poor decisions.

The term was coined by American social psychologist Roy Baumeister in the late 1990s, though the idea of ego depletion has become popular in recent years. This may be in part because it makes sense intuitively. For example, the experience of eating a healthy breakfast and lunch only to get home from work and eat a bag of chips for dinner is pretty easy to relate to.

However, not everyone agrees with the concept of ego depletion. Some scientists report a lack of consistent data to support the idea. Instead, they have found that motivation is not finite. Rather, it can be subjective, and there are ways to increase it. That can be a good thing as you begin to set long-term financial goals.

Causes of Ego Depletion

There are a variety of factors that may play a role in ego depletion.

•   Low blood sugar. If you haven’t eaten and your blood sugar has dropped, it may be more difficult to exert willpower.

•   Emotional distress. Temptations may be harder to resist if you’re experiencing a state of mental anguish.

•   Unfamiliar tasks. If you are doing something for the first time, you may need to exert more mental energy, which can lead to ego depletion.

•   Lack of choice. If you are forced to do a task not of your choosing, you may be more likely to become depleted.

•   Illusory fatigue. If you think that a task will be mentally tiring, you may experience ego depletion faster. In other words, ego depletion happens more often when you expect it to. If you think a task won’t tax you too much, you may be able to exert more self-control.

•   Cognitive dissonance. Situations in which you do or say something that contradicts your beliefs can tire you out and diminish your self-control.

•   Variable heart rate. Those who experience variable heart rate have been found to have less self-control.

The Effect of Ego Depletion on Your Finances

If tasks that require self-control weaken your willpower, you may be less likely to make good decisions when you experience ego fatigue. When it comes to your finances, for instance, you may be more likely to spend money on things that you can’t afford.

Ego depletion could also mean you’re less equipped to make important decisions, such as how to invest your money. For example, if the market is experiencing a downturn, you may find yourself more prone to panicking and potentially pulling out your money. But in doing so, you’ll lock in losses and potentially miss out on a subsequent upswing.

Ego depletion could also mean you miss important deadlines, such as deadlines for funding your 401(k) or IRAs, or tax deadlines.

Recommended: Key Terms to Improve Your Financial Literacy

How to Overcome Ego Depletion

Luckily, there are ways to overcome ego depletion and improve your money mindset.

Get Enough Sleep

Lack of sleep makes self-control difficult. Sleep counteracts fatigue and helps reset your willpower reserves, so practice good sleep hygiene. Go to bed at a consistent time. Make sure your bedroom is quiet, relaxing, and dark. Avoid large meals, caffeine, and alcohol before bed.

Manage Stress

Managing stress can help you address the causes of ego depletion as well as its effects. Consider strategies such as deep breathing, mindfulness exercises, eating healthy, and consistent exercise.

Set Goals

Clear financial objectives and the steps you need to reach them can help overcome ego depletion. Consider using SMART goals, or goals that are specific, measurable, achievable, relevant, and time-bound. With these in place, you’ll know what you need to do to accomplish your objectives, and you’ll also be less likely to make moves that stray from your plan.

Plan for the Long Term

Long-term financial plans take your goals, risk tolerance and time horizon into consideration. They are built to account for the natural cycles of volatility. With a long-term plan to refer to, you may be less likely to make rash decisions in the short term, such as panic selling when markets are down or buying when market prices are peaking and may be nearing a fall.

Recommended: Guide to Money Affirmations

Tools to Help Your Reach Your Goals

There are a variety of tools out there that can help you set and meet your goals and make financial freedom a reality. It’s worth shopping around to find the ones that work best for you and you’re more likely to stick with.

One to consider: a spending app, which can help you set up a budget, categorize and track spending, make bill payments on time, and track your credit score.

The Takeaway

The idea of ego depletion centers around the idea that when we exert self-control for too long, we use up our willpower reserves and are more likely to make poor decisions. Learning the causes of ego depletion is a first step in helping you head off rash financial decisions that may work against you. If you recognize that your willpower is fading, take a breather. And when in doubt, refer back to your long-term financial goals and plan.

If you’re looking to build your long-term financial plan, a money tracker app can help. The SoFi app connects all of your accounts in one convenient dashboard. From there, you can see all of your balances, spending breakdowns, and credit score monitoring. Plus, you can get other valuable financial insights.

Stay up to date on your finances by seeing exactly how your money comes and goes.

FAQ

What is the cause of ego depletion?

Ego depletion can be caused by a number of factors, such as emotional distress, fatigue, low blood sugar, or unfamiliar tasks.

What is an example of ego depletion?

An example of ego depletion might be spending the day hard at work and then coming home, sitting on the couch, and turning on the television instead of pursuing other healthier activities, such as going to the gym.

How do you deal with ego depletion?

There are a number of strategies to combat ego depletion, such as getting enough rest, managing stress, and setting and sticking to long-term goals.

Photo credit: iStock/Delmaine Donson

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No one wants to get sick while on vacation, but sometimes, the unexpected happens. Not only can falling ill on your vacation throw a major wrench in your travel plans, it can be stressful and scary, especially if you’re in a foreign country where you don’t speak the language and medical facilities may not be what you are used to back home.

The best thing you can do before you leave is to prepare in case you do get sick on vacation. Knowing what items and information to bring with you, where you can seek a doctor’s care, and how you might pay for unforeseen medical expenses can help provide peace of mind.

Read on to learn:

•   What illnesses are going around these days

•   Important items to bring with you in case you get sick on your trip

•   Where to turn for help and medical care if you fall ill

•   Self-care tips you can use if you experience sickness on vacation.

What’s Going Around These Days

Whether you’re traveling domestically or internationally, you’ll want to know what illnesses are circulating in your destination so you can protect yourself. For example, one of these precautions may be making sure you get the appropriate vaccinations or that your usual shots are completely up to date. That can help prevent you from getting sick on vacation, because who wants to spend their week at the Outer Banks or Oahu coughing and sneezing?

Currently, there are some illnesses currently going around that all travelers should be aware of:

•   COVID-19. Though we may not be hearing about coronavirus in the news every day, it’s still circulating around the world. According to the World Health Organization, SARS-CoV-2, the virus that causes COVID-19, continues to evolve and circulate.

•   Respiratory Syncytial Virus Infection (RSV). This common respiratory virus, which typically causes mild, cold-like symptoms, has been on the rise in the U.S. for over a year. In some cases, RSV can cause serious lung infections, which is particularly dangerous for infants, older adults, and people with serious medical issues.

•   Norovirus. The very contagious norovirus causes nausea, vomiting, and diarrhea. Talk about ruining a vacation! Cases have increased in the U.S., Canada, and the U.K. this year. You can catch norovirus from eating or drinking contaminated food or water or by touching a contaminated surface like a light switch or doorknob and then touching your mouth with unwashed hands. This germ has been known to circulate on cruise ships.

•   Polio. There are some global destinations where polio is circulating, including Canada, Israel, and the U.K. The Centers for Disease Control and Prevention recommends that, before embarking on international travel, people should be up to date on their polio vaccines. They also advise that adults in the U.S. who previously completed the full, routine polio vaccine series receive a single, lifetime booster dose of polio vaccine.

•   Strep A. If you’re traveling with children or teens, you’ll want to know about Strep A, a very contagious infection in the throat or tonsils caused by group A Streptococcus bacteria. Strep A most commonly causes strep throat but can also cause skin infections and scarlet fever, among other more severe infections. According to the CDC, cases of Strep A have increased among children in the U.S. A rise in Step A cases has also been reported since late last year in Australia and some European countries.

Why You May Get Sick on Vacation

Have you ever wondered, “Why do I get sick on vacation?” There are some very good reasons why you may start to feel under the weather or contract some type of sickness while traveling.

•   As mentioned above, if you travel to a destination where a certain illness is circulating, you might pick it up.

•   The fatigue and jet lag you may experience while traveling can potentially impact your ability to fight off various germs. According to the Sleep Foundation, lack of sleep can also affect your immune system, making you more susceptible to getting sick.

•   You can also get sick on vacation from eating foods or drinking water that may be contaminated. Doing so can result in traveler’s diarrhea and other serious conditions such as E. Coli and Hepatitis A.

•   You might dine on unfamiliar food that’s spicy or cooked differently than you are used to. This can cause gastrointestinal distress.

•   The risk of injuries may go up while you’re vacationing. Being unaware of your surroundings, engaging in higher levels of physical activity, or driving an unfamiliar rental car can all lead to accidents.

Things to Do Before You Leave

Besides the usual pre-vacation chores, such as packing and booking a dog or cat sitter (unless you’re traveling with your pets), you’ll want to add some items to your to-do list. Before you head off on your getaway, consider taking these steps to ensure you’ll have a healthier trip:

•   Check in with your doctor. Make sure you’re up to date with all of your vaccines and you get any mandatory immunizations if you’re visiting a country that requires them. If you have underlying health conditions, discuss with your doctor and get any necessary clearance from them that it’s okay to travel. Are you traveling with kids? Do the same with the pediatrician.

•   Contact your health insurance company. If you’re traveling abroad, find out if your plan covers any medical expenses you may incur in another country.

•   Look into getting traveler’s insurance. ​​This type of insurance protects travelers against any financial losses occurring during their trip. It can even protect you before you travel, for instance if you have an emergency, such as getting seriously ill.

You can find traveler’s insurance through individual companies, travel agents, and insurance comparison sites, but you may also be able to get it through your credit card. Many cards offer credit card travel insurance, often for free, to cover any medical expenses or trip mishaps such as lost luggage or an unexpected trip cancellation. Check with your credit card company to find out if it’s offered and what it covers.

Some travel credit cards and airline credit cards offer different types of travel insurance. This can wind up being a valuable aspect of credit card rewards.

•   Be prepared financially. Besides making sure you’ve got your credit cards, it’s a good idea to sock some money away in a travel fund account. You may need access to extra cash via your debit card if you end up with unexpected healthcare costs. Or you might need to stay an extra night at your hotel, be it in Baltimore or Boca, if you are too sick to travel.

•   Leave your medical information with loved ones. In case of an emergency, it’s a good idea for friends or family to have all your crucial medical information. Make a list of the medications you take, your doctors’ contact information, allergies you may have, your blood type, your health insurance details, and any other pertinent information such as specific health conditions you have.

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What to Pack in Case You Get Sick

Having certain necessities and creature comforts in your suitcase can keep your vacation from becoming miserable if you get sick. Here are things to bring with you to offer relief, peace of mind, and save you a trip to the pharmacy or a doctor while you’re away:

•   Medications: The last thing you want to do is leave behind your prescription medications. Be sure you pack them in your carry-on or purse instead of your checked luggage in case it gets lost. Double-check you’ve got enough to last throughout at least the duration of your trip.

It’s also a good idea to include some basic over-the-counter remedies too, including pain relievers, cold and flu medication, antacids, motion-sickness pills, antihistamines, and antidiarrheal and anti-nausea drugs.

Be aware that many countries have restrictions on what medications you can bring in through customs. The U.S. Department of State recommends visiting the International Travel Country Information page. There, you can find the contact information for your destination’s embassy or consulate and visit their website to learn what drugs or supplies may be prohibited.

•   Heating pad: Easy to pack in your baggage, a heating pad can ease cramps or sore muscles.

•   Medical supplies: In case of emergency, make sure you pack important medical items such as a medical alert bracelet or necklace, contact lenses or glasses, inhalers, EpiPens, diabetes testing equipment, and insulin supplies.

•   Hand sanitizer and/or antibacterial wipes.

•   Face masks: Experts say non-surgical N95s and KN95s offer the best protection. Have an ample supply of face masks on hand to wear on flights and in any other crowded environments, especially in places where COVID-19 rates are still high.

•   Water purifying or disinfecting tablets: These tablets can be used to kill harmful microorganisms in water. You can also opt for buying bottled water.

•   First-aid kit: Create your own with antibacterial or antifungal ointments, 1% hydrocortisone cream, a digital thermometer, bandages or adhesives, aloe gel for sunburns, insect bite anti-itch cream, and an antiseptic wound cleaner.

•   Health insurance information and other documentation: The CDC recommends having the following paperwork with you while you’re on vacation: copies of your passport, travel documents, all prescriptions, health insurance card, proof of any required vaccinations or shots, and a contact card. Your contact card should list phone numbers, email addresses, and street addresses of family members and other people designated as emergency contacts back home.

Self-Care If You Start Feeling Sick

In the event you begin to feel sick on your vacation, be honest with how you’re feeling. It can be tempting to try to ignore what’s going on so you don’t disrupt your trip, but you may only make things worse.

If your symptoms feel relatively mild, such as having the sniffles, sneezing, or mild indigestion, there’s probably no reason to rush to seek medical care. Hopefully, you’ve packed basic OTC meds and can treat your symptoms.

However, if you fall seriously ill or sustain an injury, it’s important to seek medical attention right away. Find a local doctor’s office, clinic, or hospital to get checked out. Talk to your hotel’s concierge to see if there’s a doctor on-site or one that makes house calls for guests. If you’re on a cruise, rest assured all major cruise lines typically have a ship’s medical center, staffed by credentialed doctors and nurses.

Tips on How to Deal If You Get Sick Overseas

Becoming ill while you’re visiting another country can be challenging. There may be language barriers and depending on your location, limited access to medical care. You may also feel unsure of the quality of healthcare you’ll get.

Here’s some ways you can deal with illness if you’re in a foreign country:

•   Seek medical care if you need it. It can be tempting to go without seeing a doctor because you’re afraid of the cost or you’re unsure of the country’s medical system. However, if you’re very sick or injured, you may not have a choice. Airlines have the right to refuse sick passengers so it’s best to get treatment before you go home.

•   Get in touch with your insurance company. Find out if they cover emergencies abroad, and see if they can refer you to a local healthcare provider.

•   Reach out to the nearest U.S. Embassy or Consulate. They can give you a list of providers and medical facilities in the area, help you find medical assistance if you’re seriously ill, inform your loved ones back home, and help transfer funds to you. The number 888-407-4747 can help you connect with a U.S. Embassy or Consulate while abroad.

•   Visit a public or government-run hospital if you’re worried about cost. Depending on which country you visit, medical care at public or government-run hospitals for tourists may be low-cost or, in rare cases, free, compared to a private one.

•   Search for a global clinic. The International Society of Travel Medicine provides online locations for clinics in more than 90 countries. These clinics offer counseling and medicines to help protect people while traveling internationally.

As mentioned earlier, you can also ask hotel management if there’s a doctor who makes house-calls. Don’t forget the power of networking either. Know anyone who lives in your destination country, or do you have a friend who does? Ask for personal recommendations. Your Airbnb host, if you have one, may also be able to offer help and suggest reputable doctors in the area.

Recommended: Guide to Saving Money on Hotels for Your Next Vacation

The Takeaway

Getting injured or sick during vacation is the last thing anyone wants. But if it does happen, preparation is key and can save you a significant amount of worry and stress. Knowing what to pack, where to seek medical help, and how to take care of yourself if illness strikes gives you a roadmap for what to do if your holiday takes an unhealthy turn.

SoFi Travel is a new service offered exclusively to SoFi members. Earn 2x rewards when booking with your SoFi Mastercard or debit card. Then apply those rewards to your next trip when you book through our travel portal. SoFi makes planning a getaway fast, easy, and convenient — perfect for people on the move.

FAQ

How do I make sure I don’t get sick on vacation?

There are many ways you can avoid coming down with something while you’re away. Get adequate rest and sleep in the weeks and days before your trip, wash your hands frequently, and steer clear of other sick people whenever possible. Travel with any prescription drugs or over-the-counter medications you may need, such as pain relievers or antihistamines.

Is it normal to get sick on vacation?

Getting sick isn’t uncommon. The stress of traveling along with jet lag can impact your immune system, making it harder for your body to fight off some infections or viruses. Eating or drinking contaminated food and water can also cause you to get sick. Traveling in close quarters such as on a plane or a train, where there may be other ill people, can boost the chances you can catch something by touching a contaminated surface or just breathing the air.

If I’m sick before I leave, should I cancel my vacation?

You’ll definitely want to talk to your doctor before you make any decisions. But many health experts advise rescheduling or delaying your trip if you’re sick, especially if you’ve got a fever. While it might seem minor, even having a common cold may be a reason to rethink your vacation. Why? Flying can exacerbate symptoms of respiratory illnesses. Being sick can also endanger other passengers around you. You should absolutely not travel if you have tested positive for COVID-19, says the Centers for Disease Control and Prevention.

Photo credit: iStock/AntonioGuillem

¹See Rewards Details at SoFi.com/card/rewards.

**Terms, and conditions apply: The SoFi Travel Portal is operated by Expedia. To learn more about Expedia, click https://www.expediagroup.com/home/default.aspx.

When you use your SoFi Credit Card to make a purchase on the SoFi Travel Portal, you will earn a number of SoFi Member Rewards points equal to 3% of the total amount you spend on the SoFi Travel Portal. Members can save up to 10% or more on eligible bookings.

Trying to sleep on an overnight flight can feel like a mission impossible, what with the noise, cramped quarters, uncomfortable seats, plus all those meal and beverage service interruptions. Lack of sleep on an all-night flight can leave you feeling drowsy, irritable, and lethargic upon arrival at your destination, which is not the way you want to start your trip.

Despite the inherent obstacles, you shouldn’t resign yourself to spending a long flight wide awake. There are hacks that can help you get some quality slumber on an overnight flight. Read on to learn:

•   The importance of getting sleep on an overnight flight

•   How to sleep well by choosing the right flight and seat

•   What you can do to prepare ahead of your flight

•   Things you can do to wind down and relax on your flight

Why It’s Important to Get Sleep on an Overnight Flight

When you get adequate sleep during the night, your brain and body rest and recover, allowing you to feel energized the next day. Without enough shut-eye, you’ll likely feel more physically, emotionally, and mentally tired.

In addition, lack of sleep on an overnight flight can contribute to jet lag, which typically happens when an individual travels east or west across three or more time zones.

•   Besides fatigue, symptoms of jet lag can include trouble processing information clearly, difficulty coping with change, having slower reaction times, and experiencing problems with balance and coordination.

•   Jet lag can impair your alertness, which can be dangerous if, for instance, you’re renting a car and will be driving right after your flight. It can also make you more vulnerable to pickpockets and scammers.

Recommended: Guide to Saving Money on Hotels for Your Next Vacation

Choosing the Best Flight and Seat

The timing of your flights and where you sit on the plane can play a key role in how well you sleep overnight. Certain departure times sync better with your body clock to make sleep come on a little easier. And some seats and areas of the plane work better for sleeping.

Here, consider these suggestions for when to take off and how to pick the prime seat for snoozing.

Timing Your Flight for Optimal Sleep

Our bodies have an internal clock, or “circadian rhythm,” that tells us when it’s time to sleep and wake up. Taking an overnight flight can disrupt your body’s natural cycle of wakefulness and sleep. For example, if you’re flying from New York City to Paris, which is six hours ahead, you’ll land when it’s already morning, but your body is telling you it’s still nighttime. Two points to keep in mind:

•   When it comes to taking an overnight flight, you’re working with your natural body clock instead of fighting against it. So go ahead and book that 9am vs. 4pm flight. At some point, you’re bound to get sleepy around your usual bedtime. Overnight flights can be better if you’re traveling with babies and children, since the flight coincides with their bedtime too.

•   You can also get more uninterrupted sleep by choosing a direct flight. Yes, it can be pricier, but having to switch flights in the middle of the night results in broken sleep, plus layovers can further mess up your internal clock.

Picking A Seat

Many airlines offer first class and business class red-eye passengers the most sleep-focused perks, such as extra leg room, more privacy, and seats that convert into beds. However, buying seats in these sections can be very expensive — thousands of dollars more than a seat in coach. If you don’t have that much money socked away in your travel fund, consider the following:

•   Do you have unused miles you’ve accrued by using an airline credit card? Now might be the time to cash in and use them for a first or business class seat or upgrade.

•   Consider if it’s worthwhile to charge an expensive and more comfortable seat and then have the credit card reward points to use as you see fit. Or you might opt for cash back.

•   If you purchase your ticket with a travel credit card or cash back rewards credit card, you might earn miles that you can use on future travel, which can help offset the expense.

If you choose to fly coach, there are ways to snagging the best type of seat in which you can doze off. Some tips:

•   Window seats tend to be best for sleeping. You can rest your head against the window or wall, and don’t have to deal with passengers waking you up as they climb over you to move around the cabin. Window seats also provide the most privacy and give you control of the window shade. Book early, as window seats are popular and tend to disappear quickly.

•   Your next choice might be to opt for an aisle, which can give you more room to stretch your legs. Beware of falling asleep that way, though; you’ll likely be woken up by flight attendants or fellow passengers who need to get by you.

•   Seats closer to the front of the plane are often quieter and make for a smoother ride. Sitting in the back of the plane doesn’t bode well for sleeping, especially if you’re in the last row in a seat with limited to no recline.

•   Another reason the rear of an aircraft is best avoided: It’s usually the location for the restroom, which can be noisy and have frequent passenger traffic.

•   Steer clear of a seat near the galley areas where flight attendants may be moving around at all hours.
Once you’re safely in the air and the seatbelt sign is turned off, look around to see if there are any free rows where three empty seats could give you the opportunity to lie down. Check in with the flight attendants to make sure it’s allowed and the seats don’t belong to anyone else.

Recommended: Credit Card Miles vs. Cash Back: Guide to Choosing

How to Prepare

Here’s some advice to help you fall and stay asleep on a long-haul overnight flight.

•   Adjust your sleep schedule before you leave. Begin to reset your body clock several days prior to your voyage. The Mayo Clinic suggests if you’re traveling east, go to bed one hour earlier each night for a few days before your trip. When heading west, hit the hay one hour later than usual for a couple of days.

•   Eat lightly and clean. Eating spicy, fatty, fried, or high-carb foods before the flight can leave you feeling too full and uncomfortable to sleep.

•   Make sure your seatbelt is visible. This will avoid sleep interruptions by flight attendants who may need passengers to put on their seatbelts during the flight. If you’re covering yourself with a blanket, fasten your seatbelt over it so there’s no need for flight staff to rouse you.

•   Skip caffeine and alcohol. Caffeinated and alcoholic beverages can interrupt sleep and dehydrate you. Instead, keep yourself hydrated by drinking H2O or herbal tea , such as chamomile, valerian root, or passionflower. Research has shown these can help you feel sleepy and improve sleep quality. (You might bring your own teabags and ask the flight attendants for hot water.)

•   Get some exercise that day. Physical activity can help improve sleep quality. Even walking around the airport before your flight counts.

•   Dress in comfortable layers. You never know what the cabin temperature might be, so it’s a good idea to layer up in case you get too hot or cold. Wearing cozy lounge-wear, versus skinny jeans, will up your comfort level so you can sleep better.

•   Take a sleep aid. Many people find taking a prescription or over-the-counter sleeping medication helps them sleep on a plane. One caveat: Both nonprescription and prescription sleeping pills can cause daytime grogginess. A safer option? Try taking melatonin supplements, a synthetic version of the natural hormone your body makes to produce sleepiness .

•   Use your tray table as a head rest. Some people find leaning over and resting their head on their tray table with a pillow makes it easier to get some sleep. This can be especially helpful if you’re in a middle or an aisle seat.

What to Bring for an Overnight Flight

Some airlines may give you a complimentary kit with toiletries and other items to make your night flight more comfortable. You might, however, want to put together your own in case you don’t get one or the airline’s kit doesn’t have everything you might need. Here are some suggested sleep-better items to pack in your carry-on:

•   Neck or travel pillow

•   Noise-canceling headphones or ear plugs

•   Eye mask

•   Cozy warm socks and slipon shoes

•   Blanket or wrap

•   Snacks in case you sleep through meal service or get hungry in between

When and How to Wind Down in the Air

Your pre-bed routine doesn’t have to fall to the wayside just because you’re flying. There are some things you can do during your journey to relax and encourage sleepiness:

•   Listen to calming music or a podcast

•   Engage in a relaxing activity such as reading a book, knitting, or breaking out a mini deck of cards to play Solitaire.

•   Avoid looking at screens and skip the inflight entertainment since exposure to blue light can interfere with sleep.

•   Don’t stress if sleep doesn’t happen. It can be difficult to sleep when you can’t get comfortable. Anxiety around traveling with pets and/or small children or just flying in general, can prevent you from relaxing. Instead, try to at least rest your eyes and do some deep breathing.

Recommended: How Families Can Afford to Travel

The Takeaway

No doubt about it, trying to snooze on an overnight flight can be downright challenging. Lack of sleep on a redeye can result in physical and mental exhaustion, which isn’t the best way to kick off your travels. Fortunately, by booking certain seats and following a few steps, you can likely get the in-flight rest you need to help make you feel alert and ready to roll once you touch down.

Whether you want to travel more or get a better ROI for your travel dollar, SoFi can help. SoFi Travel is a new service exclusively for SoFi members that lets you budget, plan, and book your next trip in a convenient one-stop shop. SoFi takes the guessing game out of how much you can afford for that honeymoon, family vacation, or quick getaway — and we help you save too.

FAQ

Should I pull an all-nighter to sleep on a plane?

No. Getting on a night flight already sleep-deprived doesn’t guarantee you’re going to sleep well on the plane. It’s also counterproductive. If you haven’t slept the night before, you’ll most likely be struggling to stay awake when you need to get things done on your travel day.

How many hours should you wake up before you land?

Plan to set your alarm so you can wake up somewhere between 45 minutes to an hour before landing. Since waking up on a plane can be disorienting, it’s important to have some time to become fully alert before you disembark.

Is jet lag easier flying east or west?

It’s easier to deal with jet lag when you’re flying west than east. When you fly east, you “lose” time as opposed to flying west when you “gain” time. It’s believed your body can adapt more quickly to staying up late than going to sleep earlier.

Photo credit: iStock/Meinzahn

¹See Rewards Details at SoFi.com/card/rewards.

**Terms, and conditions apply: The SoFi Travel Portal is operated by Expedia. To learn more about Expedia, click https://www.expediagroup.com/home/default.aspx.

When you use your SoFi Credit Card to make a purchase on the SoFi Travel Portal, you will earn a number of SoFi Member Rewards points equal to 3% of the total amount you spend on the SoFi Travel Portal. Members can save up to 10% or more on eligible bookings.