Nutrition & physical health

Getting Proper Rest & Nutrition on the Road

Posted by Kathryn Hummel on June 07, 2019
person lying on couch

Over the last few months, we’ve started to bring you regular tips on prioritizing self-care within the music industry. We want to break down some of the points we’ve touched on into more detail, such as sleep. Our last few blogs focused on the links between mental health, nutrition, and exercise. In this blog series we want to look a little closer at the importance of catching quality zzzz’s. 


Although we know festival season is upon us and touring schedules aren’t always the most conducive to the best sleep routines, getting enough sleep is still very important.  Good sleep quality is most essential. Making sleep a priority in your life is just as important as diet and exercise for a healthy lifestyle.


While you are sleeping the body is working to restore and support healthy brain function. As well as helping to protect and improve your mental, physical, and overall quality of health. Adults are recommended to sleep 7 - 9 hours per night, but bear in mind, each person is different in how much they may require to feel properly rested. 


 According to the Canadian Chiropractic Association, studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, problem-solving, learning and retaining information, controlling emotions and behaviour, or coping with change. Ongoing sleep deficiency is also linked to an increased risk of health problems.


If your routine on the road could use some lifestyle tweaking to incorporate more time for proper sleep, consider some of the tips below on how to make better choices whether you’re at home or on the road. 




  • Changing time zones? Consider adjusting your sleep schedule ahead of time. 
  • Travel with an eye mask and earplugs. 
  • Find a pillow that works for you and consider traveling with your own pillow, blanket and/or something familiar for extra comfort and support. 
  • Prioritize your schedule to include self-care, think about what events you need to attend and what is not mandatory.
  • Insert cat naps where applicable. Even 10 - 20 minutes of shut eye can vastly improve your mood and brain power.
  • Incorporate a means to unwind at the end of your day i.e. stretching, reading a book, taking a hot bath, etc.
  • Minimize and/or avoid screen time before bed (TV, Smartphone, Computer, etc.). 
  • Consider avoiding large meals, caffeine, and alcohol before bedtime.
  • Incorporate white noise/or soft music to help quiet the mind and whisk you off to dreamland. 
  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
  • Get up if you don’t fall asleep within half an hour or so. Do something relaxing until you feel drowsy. 


Want to read more about sleep and travel? Find some more info here


If you’re looking for more tips on staying healthy while on the road, make sure you check out our workshop, Getting to the Next Level Performance with Physical & Mental Wellbeing with “The Rock Doctor” Mike Schwartz, at CMAOntario June 15th.


As always, we've got you covered with a list of healthy eats in the local area to keep you nourished during busy conference/festival seasons. Below are some of Ottawa's healthy eating establishments.  





98 Sparks St. Corner of Metcalfe St. 


Mission: Help citizens of the world live better by making healthy eating convenient and affordable. 



Monday - Friday: 8:00AM - 7:00PM

Saturday: 11:00AM - 4:00PM

Sunday: Closed



60 George St.


Lollo is a feel-good-all-day salad spot. 



Monday - Friday: 10:00AM - 8:00PM

Saturday: 10:00AM - 6:00PM

Sunday: 10:00AM - 5:00PM



134 Bank St. 


Paradise Poke gets it. You want something clean, healthy and tasty.

That’s why they fell so hard for Hawaii's classic dish, Poké (Rhymes with okay). 

From their chef-crafted menu, innovative vegan options to build-your-own bowls, they’re all about fresh ingredients, high quality protein, and a boatload of flavour.



Monday - Saturday: 11:00AM - 5:00PM

Sunday: Closed




817 Bank St.


Delicious baked goods featuring some vegan and gluten free options. Find grilled sandwiches, crepes, fresh salads, juices, and smoothies. WildOat also grow their own veggies!



Monday - Friday: 7:00AM - 8:00PM

Saturday: 8:00AM - 8:00PM

Sunday: 8:00AM - 6:00PM



198 Main St. 


Since 1988, The Green Door’s mission has been to create delicious and wholesome food that is as close to its natural state as possible. Their menus reflect a seasonal emphasis and local supply with as many organic products as we can source and grow.



Tuesday - Sunday: 11:00AM - 9:00PM

Monday: Closed



357 Richmond Rd. 


Chef’s vision of healthy food, fresh unique flavours, and community connectivity has proven to be a success. A second location is charging ahead on Elgin street, in addition to a partnership with the Parkdale Food Market and the Churchill Public school gardens. 



Monday – Tuesday: 8:00AM – 9:00PM

Wednesday – Friday 8:00AM – 10:00PM

Saturday 9:00AM – 10:00PM

Sunday 9:00AM – 9:00PM



400 Cooper Street


La Prep is an upscale bistro-style quick-service restaurant specializing in freshly prepared innovative sandwiches, salads, baked goods, and specialty coffees. La Prep prides themselves on the quality and freshness of their ingredients with a dazzling array of delicious menu items created in their kitchens daily.     



Monday - Friday: 6:00AM - 8:00PM

Saturday: 8:00AM - 7:00PM

Sunday: Closed




473 Alber St. 


Good Eats serves up a changing menu of fresh sandwiches, salads, and sweets, as well as breakfast, and great local coffee. They also do Saturday brunch!



Monday - Friday: 7:00AM - 2:30PM

Saturday: Closed

Sunday: 9:00AM - 2:00PM