Transit time at Guangzhou Airport please

Hi,

Wonder if anyone has any advice, I am thinking of travelling to Helsinki from Sydney with a stopover at CAN, with my plane landing at 5.35pm. With a 6hr 30min layover time, my next plane departs at 12.05am. I like to be refreshed and travel painlessly and am thinking booking a room at the Pullman Hotel nearby?

My questions is, is it worth it to book for a couple of hours or has anyone just chilled around the hotel and pay a bit extra to enjoy the pool and such? and what is the transit process, do I have to take my luggage and check in again ? and how many hours do I need to set aside before leaving the hotel and checking into the airport again?

Thanks