At just 23 years old, U.S. Olympic hopeful Lauren Macuga has achieved a lot in her career already—and she’s only getting started. The downhill and super-G specialist started ski racing at 7 years old and earlier this year earned a bronze medal at the World Championships.
The secret to her success? Macuga credits sleep as playing a key role in her routine. “My athletic performance is affected by sleep because it’s so essential in performing and recovery,” she says. “If we don’t recover, our bodies can’t build the muscle required to go 85 miles per hour down the slope.”
We caught up with Macuga, a Saatva ambassador, to learn more about her sleep style, how she gets ready for bed, and why prioritizing sleep during travel is so essential.
Lauren Macuga’s top sleep tips
1. Aim for the recommended amount of sleep
Experts typically recommend adults get seven to nine hours of sleep per night to function optimally. This is something Macuga understands first-hand.
“I aim for at least eight hours of sleep because that’s when I feel the best, when I’m skiing and trying to be the best in the world,” she says.
Macuga adds that she’s a side sleeper, although she doesn’t have a favorite side to sleep on. Side sleeping is the most popular sleep position—and for good reason.
As we’ve reported previously, the benefits of side sleeping include reduced risk of back pain, lower odds of snoring, and overall comfort for most people.
2. Try a relaxing activity before bed
A relaxing nighttime routine can make it easier to fall asleep quickly. Macuga says her pre-bedtime regimen begins with her brushing her teeth and hair—“all the good stuff,” she says.
“And when I’m not too tired from working out, I love to read my book before sleep,” adds Macuga. “That is my favorite way to wind down—and then I have my cat with me.”
“When I’m not too tired from working out, I love to read my book before sleep. That is my favorite way to wind down.” – Lauren Macuga
3. Don’t skimp on sleep while traveling
“Traveling for competition is one of the hardest parts because we’re traveling across multiple time zones,” notes Macuga. “It’s essential that we sleep during those times to be able to get over jet lag.”
She adds that a lot of the time, that’s an athlete’s best chance to get recovery time between competitions—“so it’s essential to be able to sleep almost anywhere,” she says.
So, how does Macuga sleep well while traveling? “I always travel with a pillow and blanket,” she says. “The blanket also has my cat on it so a little piece of home is with me.”
When it comes to flying, Macuga plans her sleep around how long the flight is and whether it’s taking off from the west or east coast to best get on the time zone she’s traveling to in Europe.
Additionally, Macuga likes to read before bed, especially when she’s on the road and has training or racing the next day. “I know that’s how I wind down best even if it’s just a few pages or a single chapter,” she says. “As long as I get a little reading in, I am able to sleep better.”
Finally, Macuga uses a sleep tracker to track her sleep while traveling to make sure she gets what she needs based on how she slept that night. This helps her get the most out of her training day. “I change how I approach my day with that night’s info,” she says.
Next, learn about how Saatva is supporting Team USA’s sleep and restoration.
