U.S. Olympian Ryan Cochran-Siegle Shares The Sleep Strategies That Help Him Succeed in Alpine Skiing

Ryan Cochran-Siegle is a U.S. Olympic medalist in alpine skiing. The two-time U.S. Olympian competed in the Olympic Winter Games PyeongChang 2018 and Olympic Winter Games Beijing 2022, winning a silver medal in super-G in Beijing. And fun fact: He’s one of six alpine skiing Olympians in his family! His mom, Barbara Ann, won an Olympic gold medal in slalom at the Olympic Winter Games Sapporo 1972.

Cochran-Siegle says sleep plays a major role in his skiing success. “Sleep can really make or break how I perform out on the mountain,” he explains. “It’s when my body does the real work of recovery—repairing muscles, refueling my nervous system, and helping me stay sharp.”

He adds that when he doesn’t sleep well, he feels it in his legs and in his focus. “On race day, even a little fatigue can throw off timing or decision-making, so good sleep is just as important as time in the gym or on snow,” says Cochran-Siegle. 

We chatted with Cochran-Siegle, a Saatva ambassador, to learn more about his winning sleep routine, how he gets sleep while traveling for competitions, and more. 

Ryan Cochran-Siegle’s top sleep tips

1. Unplug before bed

Cochran-Siegle’s nighttime routine is simple. “I like to wind down, dim the lights, and put my phone away at least 30–45 minutes before bed,” he says. “I like to read or just sit quietly for a bit.” 

In addition to unplugging, Cochran-Siegle will sometimes make a cup of herbal tea if he has it on hand. “Nothing fancy—just signals to my body that it’s time to shut it down,” he says. 

2. Keep your bedroom peaceful

“At home, it’s all about comfort and calm,” says Cochran-Siegle. “I’ve got a Saatva mattress that gives me the perfect mix of support and softness—great for recovery.”

Beyond a comfortable mattress, he keeps his bedroom cool, quiet, and dark. “No clutter, no noise—just peace,” says Cochran-Siegle. 

3. Take daytime naps

Cochran-Siegle aims for at least nine hours of sleep per night consistently. He says this is exactly what he needs to feel energized throughout the day. During heavier training blocks when he’s at home, he’ll give himself extra time to sleep in or take relaxing naps in the afternoon. 

“The difficult time of the year is during training camps and through race season as it’s harder to get the full amount of sleep necessary due to early morning wake-ups and the added stresses,” says Cochran-Siegle. “This makes it even more important to stick to good routines and find downtime in other parts of the day to rest and recover in addition to nighttime.” 

“At home, it’s all about comfort and calm. I’ve got a Saatva mattress that gives me the perfect mix of support and softness—great for recovery.” – Ryan Cochran-Siegle

4. Be strategic when traveling

Traveling can wreak havoc on anyone’s sleep routine (hello, new beds, time zone shifts, noisy hotels), which is why Cochran-Siegle has a few strategies he employs when he’s on the road. “I try to bring consistency with me, whether it’s through my routine or little items from home,” he says. “It’s about controlling what I can and adapting when I need to.” 

To sleep better on a plane, Cochran-Siegle says he packs noise-canceling headphones, an eye mask, and hydration. “I also try to time my dinner prior to take off so I’m not going to sleep digesting a big meal, and then I take a couple milligrams of melatonin once I know I can settle in,” he adds. “I don’t always sleep perfectly, but I give myself the best shot.”

As for making a hotel room feel more like home, Cochran-Siegle likes to unpack, even if he’s only there for a couple of nights. He’ll hang up his training suits and winter layers when possible and organize the rest of his equipment so it’s easy to grab in the morning. 

“I always make sure to take out my travel pillow too—I use it everywhere I sleep on the road,” says Cochran-Siegle. “Having things in order helps me feel more settled and gives me a sense of control, even when I’m constantly on the move.”

Next, learn about how Saatva is supporting Team USA’s sleep and restoration.