Getting Proper Rest & Nutrition on the Road #SelfCareSunday CMAOntario Edition

June 9, 2019

Featured on Written By: Kathryn Hummel

Over the last few months we’ve started to bring you regular tips on prioritizing self care within the music industry. With that said, we want to break down into more detail some of the points we’ve touched on, such as sleep. Our last few blogs focused on mental health and exercise, nutrition and this blog series we want to look a little closer on 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, but 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 /night, however bear in mind, each person is different in how much they may require to feel properly rested, meaning you don’t feel tired or drowsy the next day. 

 According to the Canadian Chiropractic Association, studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, solving problems, 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.

Perhaps you’ve already got it down to a science your routine on the road and/or you could use some lifestyle tweaking, which would 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. 


  • Prioritize your schedule to include self care, what you need to attend and what is not mandatory. FOMO is a real thing, but consider what your next week or so requires of you and what your body needs the most, vs overexerting yourself.  
  • Changing time zones? Consider adjusting your sleep schedule ahead of time. 
  • Travel with an eye mask and earplugs or noise cancelling headphones
  • Find a pillow that works for you and consider traveling with your own pillow, blanket and/or something familiar for extra comfort and support
  • Insert cat naps where applicable. Even 10 – 20 minutes tops 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, take 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 hour or so. Do something relaxing until you feel drowsy

Want to read more about sleep and travel, CLICK 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. We are always looking to build on our currently amazing team of people who can pass on the good food and good vibes to our customers.


Monday – Friday: 10:00AM – 8:00PM

Saturday: 10:00AM – 6:00PM

Sunday: 10:00AM – 5:00PM

Paradise Poke

134 Bank St. 

We get it. You want something clean, healthy and tasty. Us too!

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

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

Escape your routine. Come to Paradise.


Monday – Saturday: 11:00AM – 5:00PM

Sunday: Closed


817 Bank St.

Delicious baked goods featuring some vegan and gluten free. Grilled sandwiches, crepes and fresh salads, juices & 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. With a second location charging ahead on Elgin street, with an innovative cocktail bar upstairs, in addition to a partnership with the Parkdale Food Market and the Churchill Public school gardens, there is plenty to keep her busy.


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

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