How can you balance touring demands with rest and recovery?

1 Plan ahead

Before you hit the road, make sure you have a realistic and flexible schedule that allows you to perform at your best. Consider factors such as travel time, venue size, soundcheck, media obligations, and fan interactions. Don't overbook yourself or agree to gigs that are too far apart or too demanding. Leave some room for unexpected delays, cancellations, or opportunities. Also, plan your budget and expenses carefully, so you don't run into financial stress or debt.

2 Sleep well

Sleep is essential for your physical and mental health, especially when you're traveling and performing. Lack of sleep can impair your immune system, mood, concentration, memory, and creativity. Try to get at least seven hours of quality sleep every night, even if it means skipping the after-party or taking a nap during the day. Avoid caffeine, alcohol, or drugs before bed, as they can interfere with your sleep cycle. Use earplugs, eye masks, or white noise to block out any distractions or noises.

3 Eat well

Your diet can have a huge impact on your energy, performance, and well-being. Eating well means choosing nutritious and balanced meals that provide you with enough calories, protein, vitamins, minerals, and hydration. Avoid skipping meals, binge eating, or relying on junk food, as they can cause blood sugar spikes, cravings, or digestive issues. Pack some healthy snacks and water bottles for the road, and look for local markets or restaurants that offer fresh and diverse options.

4 Exercise well

Exercise is another key component of staying healthy and happy on tour. Exercise can help you release stress, boost your mood, improve your stamina, and prevent injuries or stiffness. You don't need a gym or a lot of equipment to exercise on tour. You can do some simple stretches, yoga, or pilates in your hotel room, or go for a walk, jog, or bike ride around the city. Aim for at least 30 minutes of moderate exercise three times a week, and listen to your body's signals.

5 Relax well

Touring can be overwhelming and demanding, so you need to find ways to relax and recharge your batteries. Relaxing well means doing something that makes you feel calm, happy, or fulfilled. It could be reading a book, listening to music, meditating, writing in a journal, or calling a friend. You can also use relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization to cope with anxiety, nervousness, or anger. Make sure you set aside some time for yourself every day, and don't feel guilty about saying no to others.

6 Communicate well

Touring can also be lonely and isolating, so you need to communicate well with your bandmates, crew, family, and fans. Communicating well means expressing your needs, feelings, opinions, and expectations clearly and respectfully. It also means listening to others, giving feedback, resolving conflicts, and supporting each other. Communication can help you build trust, rapport, and camaraderie with your team, and create a positive and collaborative atmosphere. It can also help you connect with your audience, and share your passion and gratitude.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?