Sleep to Succeed: Proven Techniques & Slumber Tips from Canada’s Top Athletes

Ever wondered what it takes to excel at the highest levels of sport? It's not just about intense training sessions and natural talent — lifestyle habits and quality sleep play a crucial role too.

For the inside scoop on the athletes’ approach to slumber success, we spoke to four professional hockey players who’ve reached the pinnacle of their careers. Through candid interviews, they share insights into their sports journeys, daily routines, and the pivotal role sleep plays in their success — plus, major inspo for all who dare to dream big.

Keep reading to learn about these national icons, the secrets behind their athletic excellence, and their top tips for achieving a good night’s sleep.

Credit: PWHL Montreal

Meet our Athletes Panel of PWHL Montreal Players

Leah Lum

Canadian hockey forward Leah Lum has been dominating the ice since age four, when she first began playing organized sports. Former Professional Women’s Hockey League (PWHL) Montreal player, the BC athlete grew up playing in boys’ leagues for 10 years before transitioning to women’s hockey. Lum went on to play division I hockey for the University of Connecticut before joining the Chinese national ice hockey team and competing in the 2022 Winter Olympics.

Leah's Sleep Profile

Sleeper Type: Hot Sleeper

Sheet of choice: Bamboo Cotton

Kati Tabin

A highly-skilled defender on Canada’s PWHL Montreal team, Kati Tabin’s athletic career similarly began by “playing hockey with the boys” in her Manitoban hometown. She went on to perform for Connecticut’s Quinnipiac University team — often competing against fellow panelist Leah Lum — before signing with the Premier Hockey Federation (PHF), winning the Isobel Cup, and being drafted in the PWHL’s inaugural season.

Kati's Sleep Profile

Sleeper Type: Hot Sleeper 

Sheet of choice: Bamboo Cotton

Brigitte Laganière

First inspired by her brother’s interest in hockey, Montreal native and PWHL defense player Brigitte Laganière began playing at the age of six. She soon fell in love with the sport, carving out her own path of success by joining Concordia’s women’s hockey program — where she helped secure gold and bronze at nationals — before being professionally recruited.

Brigitte's Sleep Profile

Sleeper Type: Hot Sleeper 

Sheet of choice: Bamboo Cotton

Alexandra Poznikoff

A player since age three, Alexandra Poznikoff has been continuously recognized for her hockey mastery, culminating in her current position as a forward on Canada’s PWHL Montreal team. It’s clear her family’s love of the sport — growing up with a backyard rink, playing alongside siblings, and having her mother coach for quite some time — had an influence, as the Edmontonian chose to pursue the puck over countless other athletic interests.

Alexandra's Sleep Profile

Sleeper Type: Hot Sleeper 

Sheet of choice: BeechBliss TENCEL™ Modal

The Importance of Sleep: Why Good Rest Brings Better Performance

“As important as it is to train your body…rest, recovery and sleep are just as important.” - Leah Lum

For professional athletes like Lum, Laganière, Poznikoff, and Tabin, sleep is far more than a simple respite; it's a fundamental pillar of peak performance. That’s because good rest is essential for:

• Physical Recovery
• Injury Prevention
• Optimal Energy Levels
• Boosted Motivation

During sleep, the body releases growth hormones that facilitate muscle growth and recovery, while the mind consolidates memories and sharpens skills. Quality sleep enhances reaction times, decision-making abilities, and overall cognitive function, while lack of sleep increases the risk of injury, impairs judgment, and diminishes motivation.

So, by prioritizing optimal rest, athletes can ensure they’re at the top of their game. Let’s dive into the tips and techniques they elite competitors use to maximize their performance.

Credit: PWHL Montreal

6 Sleep Tips from Pro Athletes 

Aim for 8+ Hours Every Night

“Sleep at least eight hours…that's my goal. And if it's a little bit more, that's no problem too. But I usually have my alarm set for around eight hours and 40 minutes.” - Leah Lum

It’s no secret that aiming for at least eight hours of sleep is crucial for good health. And while it might be easier said than done for the average Joe, all four of our elite competitors echoed this sentiment.

“I aim to get between eight and ten hours of sleep. If I achieve that, I'm fine.” - Brigitte Laganière

Getting those golden eight hours ensures athletes can recover after their intensive trainings. Everything from major muscle groups and blood vessels to our brain and immune systems use sleep as a time for repair, so it’s vital top performers take their rest seriously.

“The older you get and the more training [you’re] doing every day…it really does impact you. And the professional level shows you how important it is. It definitely was an eye opener for how important it [is] to be rested.” - Alexandra Poznikoff

Of course, travelling for matches and changing time zones is enough to throw anyone off their game. To remedy this, our interviewees make sure to…

Stick to a Consistent Routine

Creating a consistent sleep schedule and wind-down routine is key for securing those eight hours. For Olympian Lum, this is as simple as standardizing times to 1) head to bed, and 2) go to sleep, only shifting her set hours to account for scheduling changes as needed.

These adjustments, Tabin notes, become a constant hurdle for travelling athletes:

“Even though I get the same amount of sleep, psychologically, it feels off. It’s surprising how even a one-hour difference can disrupt your routine.” - Kati Tabin

To counteract this, Tabin’s developed rituals that put her mind at ease and signal rest to body — e.g. sipping on sleepytime tea, or listening to calming meditations.

Finding routine ways to reduce stress and settle the mind is crucial for athletes of this calibre, since one’s psychological state profoundly impacts performance. To soothe those pre/post-game anxieties, both Tabin and Laganière use reading as their antidote to restlessness:

“My mind will be racing, especially if I know we have a huge game the next day…thinking [of] plays in my head or whatever it might be. And…I'll go back to reading, [it’s] relaxing for me, takes my mind off whatever's going on.” - Kati Tabin

“I started to read before bed, which helped clear my mind and allowed me to fall asleep afterward. Eventually, I got into a rhythm and didn't need to read anymore. But when I feel stressed and can't fall asleep, I do tend to read something” - Brigitte Laganière

Keep in mind that the most effective routines are personal — like Poznikoff, who listens to investment podcasts: “[they] put me right to sleep (laughs).”

Don’t Overthink It

Another elite sleep tip: avoid overthinking your rest. When you focus too much on whether you’re sleeping well or not, it creates anxiety and stress, which in turn makes it harder to doze off:

“Once I get stressed, I'm just tossing and turning. I let my body fall asleep when it falls asleep, and try not to overthink it too much.” - Alexandra Poznikoff

For this reason, sleep tracking devices were a hotly contested topic amongst panelists. While Tabin loves wearing her Oura Ring and gleaning insights from her sleep score…

“I try my best to track my sleep, see how I slept, see if I got deep sleep. What do I think kept me up if I didn't get a good sleep? You could say I’m a sleep junkie.” - Kati Tabin

…others like Poznikoff, Lum, and Laganière found trackers counterproductive:

“When I started looking…I got really caught up in it. If I had bad statistics, I would think, "Oh, today won't be good," even if I felt fine when I woke up." - Brigitte Laganière

Lum admits the numbers only fueled self-doubt and excuses:

“When it says I had a terrible sleep, but I feel great…I’m contemplating if I actually did have a good sleep. So then if I didn't perform as well, I'm like, it's because my watch said I had a bad sleep.” - Leah Lum

The bottom line? While sleep trackers empower some, they’re not necessary for achieving quality rest — especially if the numbers just cause more stress! Instead, bring it back to…

Create a Comfortable & Personalized Sleep Environment

Credit: PWHL Montreal

“I'm willing to invest in a good bed, pillows, and sheets because sleep is so important for an athlete” - Kati Tabin

For peak performers, crafting a cozy sleep environment is as essential as training.

The easiest way is to invest in quality bedding. As Lum points out, choosing the right materials and tailoring your linens to your unique sleep needs is a game-changer when it comes to comfort:

“I think there's so many things that go into having a good sleep, and sheets are one of them. I tend to like a cool room/atmosphere…so having sheets that breathe properly [is important]. I have the bamboo ones [from QE Home], and I've loved them ever since I've tried them.” - Leah Lum

This tranquility tip is especially soothing for athletes who frequently travel, helping create a sense of stability, relaxation, and familiarity no matter where they are. Lum achieves this is by bringing along elements of their home sleep setup:

“My key thing when I go on the road is [bringing] a pillowcase with me…just so it feels like it's my own”. - Leah Lum

Eat a Mindful, High Protein Diet

“I’ve learned that what I eat and how well I sleep directly impact my training and recovery. For example, if I work out hard but then eat poorly or stay up late, it can undo all the progress from my training session.” - Kati Tabin

For better sleep, our panelists stressed the importance of eating a nutrient-dense, protein-rich diet.

“It is huge making sure you get your whole protein intake” - Leah Lum

Turns out, upping your protein doesn’t just provide energy and improve muscle recovery — it significantly enhances sleep quality by stabilizing blood sugar levels and promoting snooze-inducing hormones. Lum and Tabin emphasize this approach:

“[I focus] on protein intake to fuel my body effectively…many athletes, especially females, often worry about consuming too many calories…but you actually need those calories to perform at your best and maintain muscle. Learning this has been eye-opening…along with the importance of sleep for recovery and muscle development.” - Kati Tabin

Understanding the link between food and sleep also highlighted the negative effects that stimulating foods like sugar and caffeine can have, which our athletes try their best to avoid:

“Sugars are the things that kill me before bed…if I have a chocolate craving, I'll try to do a protein powder instead or some healthier version…I find that stuff affects my sleep.” - Kati Tabin

Never stop dreaming

“When you're young, all you have is the NHL to look at…but now when there's young girls playing, they can say: my dream is to play in the PWHL…it's cool that we're starting to set the standard.” - Leah Lum

The last secret to resting like a pro? Finding the motivation to pursue what fuels you, even when faced with obstacles. Our panelists all overcame gender norms, competed in boys’ leagues, and pushed boundaries to follow their professional hockey aspiration — paving the way for more women to play the game.

So be ambitious, dream big, and start by getting a good night's sleep.

Credit: PWHL Montreal

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