Unlocking athletic potential: An interview with Jess Stenson

Sleep isn’t just a luxury – it’s a secret weapon for Australian athlete, Jess Stenson.

In the world of competitive sports, every detail matters, from training regimes to nutrition, it can all have a significant impact on your performance. Another key aspect of performing at a high level, and the recovery afterwards, is sleep.

We caught up with Jess Stenson at the Melbourne Marathon, to talk about her sleep routine leading up to race day, and how sleep impacts her recovery. As an Australian athlete who has competed in marathons and long-distance running, including representing Australia in the 2012 London Olympics, the 2016 Rio de Janeiro Olympics, and winning the gold medal in the 2022 Commonwealth Games, Jess knows just how much work goes into high-performance sports.

Maximise your athletic performance with quality sleep

Sleep quality is intrinsically linked to athletic performance, with numerous studies showing that an athlete’s performance can benefit from increased quantity and quality of sleep, while a lack of sleep can reduce reaction times and negatively impact decision making.

Prioritising sleep, while not always easy, is something that Jess has come to appreciate. “When I don’t have a good sleep, I lack motivation so that’s the first way it impacts my training but then I’ll tend to notice little niggles, illnesses come to the surface if I consistently don’t get enough sleep. If I’m getting over 8 hours consistently, I’m motivated and I’m absorbing my training and I’m ready to go.”

Jess also recognises that it’s not just about focusing on a good sleep routine before a big sporting event, but every day. “I’m not one to rest or sleep during the day. I’ve never been much of a napper, so I really do rely on that overnight sleep and try to make it a priority all the time.”

Habits for a good night’s sleep

While maintaining a consistent training routine, athletes are encouraged to treat their sleep routine as equally important. As a mum as well as an athlete, for Jess, her sleep routine can involve a few additional considerations, usually in the form of a hungry baby, but she’s found a few habits that help her maximise her sleep during her busy family life.

“Something that really helped me as a breastfeeding mum is when I do wake up during the night to feed my baby, I don’t look at any devices. That’s really helped me to stay in a sleepy state so that once I’ve finished, I fall straight back to sleep. I think if you get into the habit of picking up a device or something with bright light during the night it can impact your ability to fall back to sleep.”

Creating the right environment is also important for helping you relax. For Jess, this involves “creating a bit of a dim lighting in the lead up to going to bed and then I like the room to be really dark when I go to sleep.”

Better sleep means better recovery

Sleep plays a starring role when it comes to recovery. With intense training sessions, and pushing yourself to the limits, both your body and mind require sufficient rest, and studies have shown that sleep is a crucial facilitator for recovery from the fatigue that builds up during exercise.

For athletes like Jess, sleep isn’t just time to recharge, it’s a critical component of peak performance. “Sleep is really important to me; it helps with my motivation but also recovery. I think your training’s only as good as your recovery is.” By embracing restorative sleep, athletes can not only bounce back quicker but also perform better when it counts.

Overcoming sleep challenges

Despite the importance of sleep, there are numerous challenges that can make getting 8 hours of quality rest tricky, especially when you’re a parent to young children. Though she tries to maintain a consistent routine, Jess admits that it’s “difficult to prioritise sleep as a mum because there are so many elements that are out of my control.”

Like many mums, Jess has experienced plenty of nights of disrupted sleep. Having a strong support system is key for Jess when she needs to focus on her training and get a good sleep in the lead up to a race. “My husband and I communicate regularly about who’s going to get up during the night if one of our children are unsettled and, in the lead up to a race, we respect each other’s pre-race needs, and the other person will take one for the team.”

It just goes to show, team work really does make the dream work!

Unlocking your potential

Most people understand that good sleep is essential to your health and well-being. By ensuring you get at least 7-9 hours of sleep, you can unlock your full potential, which is especially important for athletes.

When athletes prioritise their Zzz’s, they’re not just dreaming of success, they’re running towards it. After a good night’s sleep, Jess can be confident in her ability to tackle what’s ahead of her. “I like going into that pre-race night knowing that I’m well rested and anything can happen and it shouldn’t rock me.”

Whether you’re gearing up for a big race or a sleep-deprived mum, investing in the right mattress can be a crucial factor in ensuring you get the sleep you need.

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