Inside an Olympian’s Sleep Routine: Elizabeth Hosking on Recovery and Performance

When you’re competing on the world’s biggest stage, performance isn’t just about training. It’s about recovery, routine, and the ability to stay grounded in high-pressure environments. And at the center of all of that is sleep.

For 3X Winter Olympian Elizabeth Hosking, navigating sleep during the Games means adapting to unfamiliar settings, shifting schedules, and constant background noise, all while needing to perform at her best.

We caught up with Elizabeth to talk about what sleep really looks like at the Olympic level, how she manages disruptions, and the routines and tools that help her stay rested and ready to compete.

Q&A with Elizabeth Hosking

How important is sleep to you when you’re competing at the highest level?

Sleep is SO important when competing. It’s how I show up to training and competition as alert, rested, and ready as possible.

What was your sleep experience like during the Olympics this year, especially compared to sleeping at home or during your normal training routine?

During the Olympics, we were in a hotel with very little insulation, so you could hear neighbors coming and going. Everyone was respectful of quiet hours, but we weren’t all on the same schedule. Sometimes I’d come in late from training and need to sleep in the next morning to be ready for the next session.

In most other competitions or training camps, my teammates and I are on the same schedule, so I wouldn’t hear people getting ready or coming in late, and I wouldn’t be doing that either. So that experience was definitely a bit different.

When you’re in a high-pressure competition environment, what helps you feel mentally and physically ready to rest at the end of the day?

I really like doing a full-body stretch while watching a TV show and leaving my phone behind, followed by a 10-minute meditation session. It really helps me be present and fully focus on myself.

Are there any sleep habits or routines you’ve learned to rely on when performance and recovery matter most?

I think the routine I mentioned is what really helps me wind down before bed. Doing it regularly has made it feel like a comfort routine, especially when I’m in a high-stress environment.

You mentioned using Ozlo Sleepbuds during the Olympics. What role did they play in helping you recover during the Games?

Like I said, everyone’s schedules were so different during the Olympics that blocking out noise was necessary to get good, restorative sleep. That’s why I slept with the Ozlo Sleepbuds every night.

I tend to fall asleep listening to podcasts, so being able to listen with headphones that actually sit comfortably in my ears was amazing. My ears didn’t hurt in the morning, and once my podcast ended, they automatically switched to white noise, which was really nice.

What’s the biggest piece of advice you’d give someone trying to perform at their best when life feels busy, stressful, or high stakes?

I think it’s about building good habits when things aren’t as stressful, so you can rely on them later. That way, they don’t feel like an extra chore when life gets busy, they just become part of your routine.

Better sleep is a competitive advantage. Explore how Ozlo Sleepbuds can help you fall asleep faster and stay asleep longer.