Rest to Win: Sleep Like an Olympian (Interview 2)

With the Canada Games just around the corner, the country’s top up-and-coming athletes are preparing to represent their provinces on the national stage in St. John’s, Newfoundland.

Whether you're headed to the Games or striving for excellence in another arena, quality sleep — supported by quality bedding — is essential for peak performance.

That’s why we launched the Rest to Win series, where we asked pro athletes for their insights on the role of sleep in reaching our highest potential.

In our second interview, we asked 2016 Track & Field Olympian and Director at Athletics Canada Chris Winter about his athletic journey and the sleep required in training for big challenges. 

Discover the insights he's gained from over 20 years as an athlete and coach to young competitors:

1. When did you start running? What did your athletic journey look like?

I started running at the age of 9 and quickly fell in love with the sport. At 16, I made my first national team and began what became a long and rewarding journey representing Canada on the world stage. Over the years, I competed at the World Championships in both Track & Field and Cross Country, the Commonwealth Games, and ultimately achieved a lifelong dream by competing at the 2016 Olympic Games in Rio.

2. What is your biggest accomplishment in track & field?

Qualifying for the Olympics was, without a doubt, the highlight of my career. It took years of dedicated, focused training and it certainly wasn’t always smooth. There were plenty of setbacks, injuries, and other challenges along the way, but to have it all come together in 2016 was an incredible feeling. It was the realization of a dream that started when I was just a kid.

3. What’s something you love outside of running?

I love being outdoors and spending time in nature. Growing up in Vancouver, I was surrounded by forests, mountains, and the ocean—it was just part of life. As I’ve gotten older, I’ve come to appreciate it even more. Being in nature helps me reset, reflect, and stay grounded.

4. What’s your perfect number of sleep hours?

When I was training hard, I aimed for about 9 hours of sleep each night, usually getting to bed around 10:30 p.m. and waking up at 7:30 a.m. I’d also try to fit in a short afternoon nap, especially on days with a hard evening training session. Those naps weren’t just physically helpful, they also gave me a mental reset so I could approach training refreshed and focused.

5. How does sleep show up in your game?

Sleep is one of the absolute fundamentals. You can spend money on all the recovery tools (e.g. massage guns, physio, supplements) but if you’re not prioritizing sleep, none of those things will work as well. When I’m well rested, I feel sharp, motivated, and resilient. I’m less likely to get injured or sick. On the flip side, when I’ve had a rough night’s sleep, I’m more reactive, less confident in my training, and end up chasing quick fixes that rarely help.

6. What’s your go-to sleep routine before a big competition?

I like to keep things simple: a nice meal with friends or family, then back to the hotel with time to wind down, usually watching a show and getting my kit organized for the next day. I’m really sensitive to light, so a dark room is a must. I’ll pack an eye mask and ear plugs just in case. I also make sure I’m well hydrated before heading to bed.

7. Describe your dream sleep setup—literally.

My dream sleep setup is a dark, quiet room that’s cool enough to snuggle under a fluffy comforter. I like a feather pillow (not too thick) and a slight breeze or the sound of the ocean in the background. No bugs, no bright lights—just cozy, cool, and quiet.

8. How do you catch quality Zzz’s when you're on the road?

Napping is my secret weapon. Just 30 minutes in the afternoon can make a huge difference. I also bring melatonin with me for international travel. It helps me adjust when my body clock is out of sync, especially when I need to sleep in what is the middle of the day back home. 

9. What sleep (or life!) advice would you give to younger athletes?

Don’t overlook sleep. It’s not flashy, but it’s a game-changer. If you want to get ahead of your competition, make sleep part of your training plan. Think of every good night’s sleep as a brick in your foundation. Over time, those bricks build something strong, steady, and great. Prioritize it, protect it, and you’ll see the results.

Let Chris’s sleep tips fuel your next big moment — on the field, at work, or wherever you rise to the occasion. To athletes, families, and everyone giving it their all out there: we’re rooting for you. Rest well and good luck!

If you’re looking for some extra help getting quality pre-competition zzz’s, shop online for athlete-specific bedding swing by your local QE Home or the QE Home in Avalon Mall, St. John’s, to learn more about championing your rest with personalized bedding solutions.