Rest to Win: A Pro Athlete’s Sleep Secrets (Interview 1)

The Canada Games — the nation’s biggest stage for young athletes — are almost here! In just a few days, Canada’s top competitors will be off to the races in St. John’s, Newfoundland, ready to perform, connect, and represent their provinces with pride.

Whether you’re competing at the Games, cheering from the sidelines, or pushing for personal bests of your own — in the gym, the studio, or wherever you play your game — quality rest (supported by quality bedding) is the MVP of peak performance.

To dive into the sleep habits that power success, we created the Rest to Win series, powered by interviews with pro athletes who’ve experienced the impact of sleep on peak performance firsthand. 

In our first interview, we asked pro cyclist Nathan Pruner — winner of the 2025 Stage Tour de Cyclisme Martinique, the 2025 Provincial Road Race Champion, and 2022 Canada Games alum — to share his top sleep tips for athletes and anyone facing big challenges ahead. 

Learn more about Nathan and his sleep game:

1. When did you start cycling? What did your athletic journey look like?

I started cycling as soon as I could walk. My dad was an XC mountain bike racer, so biking was part of my childhood. I mountain biked for fun growing up but didn’t get serious until I was 18. A year later, I tried road racing and quickly moved up the ranks, eventually joining Team TaG Cycling. That opened doors to racing in France, Belgium, the U.S., and South America—I was hooked.

2. What is your biggest accomplishment in the sport?

My biggest accomplishment isn’t a result, but coming back from a severe crash that left me with 9 fractures, a punctured lung, and internal bleeding. I almost quit, but with support from friends and family, I got back on the bike. A year later, I won my first race outside Canada. Stage 6 of the Tour de Martinique. That journey means more than any result.

3. What's something you love outside of cycling?

I love being outdoors—whether it’s biking, tennis, or backcountry skiing. Staying active in any form keeps me grounded.

4. What's your perfect number of sleep hours?

I aim for 9 hours of sleep—it’s when I feel strongest in training, and most recovered from the day before.

5. How does sleep show up in your game?

Cycling is demanding, especially during 25-hour training weeks. One bad night of sleep affects not just the next day, but the entire week. Mentally and physically, I can’t perform the same without proper rest.

6. What’s your go-to sleep routine before a big competition?

Before a competition, I cool the room, get off my phone an hour before bed, and drink a glass of water. Simple, but it helps me relax and focus on what I need to do to perform tomorrow.

7. Describe your dream sleep setup.

My sleep setup is basic: one thick pillow, a soft mattress, and a regular blanket.

8. How do you catch quality Zzz’s when you're on the road?

I always travel with my pillow—it helps me sleep well whether I’m in a hotel or on a bus. I find that is the one variable you can have control over wherever you travel for competitions.

9. What sleep (or life!) advice would you give to younger athletes?

Recovery is more important than the training itself. Sleep is when your body adapts. Don’t push hard on poor sleep—it does more harm than good.

We hope Nathan’s sage advice has inspired you to get your best sleep yet before gameday. To all the athletes, your families and friends, and anyone facing challenges in the boardroom, at home, or anywhere else: good luck! We’re cheering you on.

If you’re looking for some extra help getting quality pre-competition zzz’s, shop online for athlete-specific bedding, swing by your local QE Home or check out the QE Home in Avalon Mall, St. John’s, to learn more about championing your rest with personalized bedding solutions.