Created for Sleep Inn® By Choice Hotels® By The Foundry at Time Inc.

When En Route

Whether you’re traveling for business or for pleasure, try our top tips for staying in your happy place—from home to hotel and beyond.

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DO: Hydrate. Nothing dulls your skin, emphasizes fine lines and wrinkles, and slows your digestive system faster than a lack of water—good old H2O is the ultimate beauty elixir. Always keep a bottle at your side (stick to reusable designs that reduce waste—some even come with built-in purifying filters).

DON’T: Sip on sugar-filled sodas and teas. These actually do the opposite of hydrating you—sugar is a diuretic—plus, they’re full of empty calories. Instead, add sliced lemon, lime, or mint to your water to give it a natural, refreshing flavor boost without the undermining additives.

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DO:Use a makeup bag that does double duty. When packing space is at a premium, pick items that are multifunctional and make organization a snap, such as toiletry bags that include pouches for undergarments and cosmetic cases with built-in hooks and removable shower caddies.

DON’T:Waste space on items that are provided by your hotel. Shampoo and conditioner will already be in your Sleep Inn room, so leave those at home and free up space in your bag.

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DO:Pack healthy, nonperishable snacks such as nuts, dried fruit, and granola bars to keep you from crashing between meals. Low blood sugar causes myriad negative internal effects on the body, interrupting your sleep and triggering binge eating. Light snacks between breakfast, lunch, and dinner will keep you looking and feeling energetic.

DON’T:Skip breakfast. This is the time of day when your body needs the most fuel, so jump-start your metabolism and energy by taking advantage of the complimentary hot and cold breakfast items at your Sleep Inn hotel. Stay away from sugar-filled muffins and pancakes that’ll make you crash an hour after you eat; instead, choose protein and nutrient-rich options such as eggs, meat, yogurt with fresh fruit, or milk with whole-grain cereal.

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DO:Work in a workout. Just because you’re away from home doesn’t mean you should neglect your gym routine! Take advantage of Sleep Inn’s fitness center by hitting a few interval rounds on the treadmill, weight machines, and bikes, or dive into the swimming pool and log some laps. Just don’t forget to pack a swimsuit, your sneakers for the cardio, and a set of flip-flops for poolside comfort.

DON’T:Keep your post-workout shower at the same temperature from start to finish. Hot water opens your pores so you can clean them out, and cold water closes them so you can seal in moisture and prevent clogging. Use Sleep Inn’s signature large shower to your advantage by creating a steam-room effect: Turn on the tap to the hottest it will go before you get in, then close the curtain and allow a few minutes for steam to build up. Before hopping into the shower, turn it down to a bearably hot level—the steam will work twice as fast with the water to cleanse your skin and impart a hydrated glow. Once you’ve cleaned off, turn the water to a cooler temperature to seal your pores.

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DO:Deep condition your hair. Travel can be rough on your tresses, so capitalize on the rare downtime that’s so hard to come by at home by turning those tiny bottles of Sleep Inn-provided conditioner into a deep treatment. Comb it through dry hair, wrap your head in a towel, and then browse your hotel’s free high-speed Internet, read through your complimentary morning newspaper provided by Sleep Inn, or enjoy some cable TV for 30 minutes before washing it out.

DON’T:Pack a hair dryer. No need to add extra bulk to your travel bag. A hair dryer is often provided as an in-room amenity at Sleep Inn hotels, or will be available at your hotel’s front desk. Just call ahead to ask! And if you simply cannot do without your curling or flat iron, slip a travel-size version into your bag. There are even mini two-in-one models available, for optimal style flexibility.

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DO:Sleep well! Make sure to get at least six hours of shut-eye to let your hotel’s amenities work their magic. Your Sleep Inn room’s features are literally designed to make you dream better: Details like warm colors, soft lighting, cozy bedding, and light-blocking curtains are primed to make you fall asleep fast and sleep comfortably, so you wake up well-rested and happy.

DON’T:Skip the wake-up call. When you’re away from home and have a tight schedule, how often do you wake up in the middle of the night worrying that you’ll oversleep? Leave it to an app: you can download phone programs that offer your favorite kind of music or relaxing sounds to get your day started on the right foot – you can even find apps that connect you with personal wake-up calls from folks in their network! You’ll sleep deeper knowing your alarm is scheduled.

Calorie check:0 Created For

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    Before you hit the road, make sure you’ve had a protein-packed breakfast to keep you going through your travels. The same goes for when you’re starting the day at your Sleep Inn hotel—take advantage of healthy hot and cold options (eggs, fruit, and whole-grain cereal with skim milk) at the complimentary breakfast buffet.

    Calorie check:300
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    Don’t leave your snacking to chance—slip good-for-you treats into your bag so you’re not stuck picking a least-unhealthy option somewhere along your route. Travel-friendly nonperishable items such as granola bars, trail mix, dried fruit, and nuts are perfect energy pick-me-ups between meals.

    Calorie check:150/snack (300)
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    When grabbing lunch out, look for menu items that are high in lean protein—grilled chicken breast, tofu, or fish—and imagine your plate split into thirds: one-third protein and two-thirds veggies with other complex carbohydrates such as whole grains and beans. It’s the perfect combination of healthful fats and carbs that your body requires for daily operation. Options like a tuna-laden Niçoise salad or a chicken-salad sandwich on wheat bread will keep you fueled up without weighing you down.

    Calorie check:500
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    Step away from the coffee! Beat the late-afternoon slump by eating foods that boost energy and keep your blood-sugar level even so you don’t crash before dinner—almonds and blueberries, yogurt, or hummus and veggies are all great options.

    Calorie check:150
    4:00pm Courtesy of Sleep Inn® Designed to Dream® Hotel

    Make sure you choose an affordable Sleep Inn hotel with a fitness center or pool, so you can work in some exercise with a run on the treadmill or a few cooling laps in the pool. The aerobic activity will not only shake off post-travel stress but jump-start your metabolism, too.

    Calorie check:-300
    6:00pm Britta Kokemor/Getty Images

    Wherever you end up dining out, stick to the most simply prepared items on the menu—grilled (not fried) meat or fish and steamed or baked vegetables—and you’ll likely avoid diet-busting extras such as oil and butter. Small requests will help make big caloric cuts: Order unsweetened iced tea (if you must add sugar, you can control the amount); ask for your salad dressing on the side; request a baked potato instead of french fries. And if you’d like to indulge in a glass of wine, go for the red. It’s lower in sugar (a.k.a. empty calories) than whites and rosés.

    Calorie check:750
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    If you need a little something before you head to dreamland, steer clear of high-fat foods, which stimulate the production of acid in your stomach and can cause sleep-interrupting heartburn. Instead, grab some easily digestible fresh fruit or a whole-grain snack bar. And don’t underestimate the benefits of choosing a Sleep Inn hotel room designed to make you dream better—a good night’s sleep is as integral to your health as a nutritious diet, and there’s no denying the refreshed feeling of waking up well-rested and happy.

    Calorie check:100