I Prepare Olympic Athletes for Competition. This Is the First Thing I Fix in Their Hotel Rooms for Better Sleep
When people think about elite performance or Olympic athletes, they usually focus on training plans, nutrition, recovery technology, or equipment. But the difference between good and great is often shaped by something far less obvious: environment.
Elite performance is influenced as much by surroundings as by preparation. At home, we design spaces to support rest, work, and connection. Elite athletes do the same by optimising their diet, structuring their schedules, and keeping performance tools organised and accessible.
The most important performance environment is the bedroom. Sleep is where adaptation, hormonal regulation, and physical repair occur. If sleep quality declines, performance follows.
During the Olympics, highly disciplined athletes travel across time zones to compete at the pinnacle of sport. For many, it represents the defining moment of their careers. Travel introduces physiological stress, unfamiliar surroundings, and disruption to routine, all of which can quietly influence recovery.
Why Elite Athletes Obsess Over Their Hotel Rooms
The first thing I do when I walk into an Olympic athlete’s hotel room is check the curtains. This helps us quickly understand the environment we are working with and what we can do to make the space as similar to the athlete's home environment as possible.
One of the biggest challenges is the “first night effect”, where sleep quality can decline in unfamiliar surroundings because part of the brain remains more alert. Sleep researcher Matthew Walker has explained that the brain can remain partially vigilant in new environments, which can reduce sleep depth when the body is trying to recover.
How Total Darkness Drives Recovery
When looking at the curtains, I assess the windows and the curtain setup. If the room doesn’t have blackout curtains, many athletes travel with small adhesive versions that fold into a compact case. Originally designed to help babies nap while travelling, these are now common among high performers who want complete darkness during sleep.
Cooler Rooms for Deeper Sleep
Temperature is the next priority. If the window can’t open, I set the air conditioning to around 60 62 degrees to support the natural drop in core body temperature required for deep sleep.
Duvet warmth matters more than most people realize. A 2024 systematic review found that bedding insulation influences thermal comfort and sleep quality by affecting body temperature regulation. If the insulation is too high for the room conditions, the body struggles to cool effectively. Whenever possible, I request a lower tog rating, typically between seven and nine.
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The Pillow Rule
Pillows are equally important. Many athletes, such as Lewis Hamilton, who has spoken about maintaining familiarity while on the road, travel with their own pillow.
Sleeping on the same pillow helps provide a sense of home even when they’re on the road. Even familiar scent cues can help calm the nervous system and reduce pre-sleep alertness.
Block the Noise
Noise control is another priority. Hotel corridors, neighbouring rooms, or late staff movement can fragment sleep. Because of this, earplugs are often used throughout the year to protect sleep continuity.
Why Consistency Wins on the Road
Routine anchors performance. Eating and drinking patterns are kept as close as possible to the athlete’s home schedule. I often ensure there is a kettle in the room so they can follow their usual evening tea routine, while morning coffee is prepared in a quiet environment to support a calm start to the day.
Hydration is carefully managed, particularly in warmer climates or locations where water quality may be uncertain. In these cases, athletes may choose glass-bottled water to minimise risk and maintain consistency.
At the elite level, performance is often protected in the quiet details rather than the dramatic ones. Sometimes the difference between good and great is not found in training itself, but in making sure the environment an athlete sleeps in allows the body to recover, reset, and prepare for what comes next.
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