Sleep Is the Foundation of Peak Performance – Ice Dance Stars Share Their Best Tips for Better Rest

In elite sports, every detail has a significant impact on performance. Alongside training, nutrition, and recovery, one factor stands out above all: sleep. Ice dancers Juulia Turkkila and Matthias Versluis know that a restful night is an essential part of preparation – both during the training season and in the midst of competitions. 

During deep sleep, the body releases growth hormone, which supports muscle repair and development. In ice dance, sleep is especially important because it helps balance the autonomic nervous system, improves coordination, and enhances reaction time. 

But what does good sleep look like when your days are filled with intense training, travel, and competition nerves? 

We asked Juulia and Matthias about their routines, their recovery practices, and how they ensure they get the rest they need. 

A calm evening supports recovery 

After a competition day, both body and mind need time to unwind. Adrenaline doesn’t disappear instantly, so Juulia and Matthias include calming routines in their evenings. Good sleep actually begins a few hours before bedtime. Familiar habits signal to the body that it’s time to shift into rest mode. 

Light stretching, a warm shower, and a small evening snack help the body recover from the day’s exertion. Juulia and Matthias also find it important to give themselves a moment to mentally detach from their performance – whether by reading, listening to a podcast, or watching a relaxing tv-series. 

On the evenings leading up to competitions, they try to avoid bright screens and lights and excessive social media use. Caffeine and heavy meals are also off the table. 

If their minds start circling around the upcoming competition, breathing exercises or relaxation techniques can help. A podcast or calm TV show can also guide thoughts away from the performance. 

By building a pleasant evening routine and slowing down already a few hours before bedtime, the body naturally learns to prepare for sleep. 

A consistent rhythm is the most important foundation 

We asked Juulia and Matthias, if they could give athletes just one tip for better sleep, what would it be. Matthias has a clear answer: “Keep your rhythm consistent.” 

A regular sleep schedule helps the body recover more efficiently and makes falling asleep easier. Light plays a major role here. Morning daylight helps regulate the circadian rhythm, and during the dark winter months, many athletes use a bright light lamp to support waking up. 

Travel challenges sleep 

“Before competitions, our schedule may shift depending on event timings. Our energy levels are often higher, and winding down can be more difficult.” 

Travelling to competitions takes athletes across different time zones, and adjusting to jet lag often begins before departure. 

They try to shift their sleep schedule a few hours toward the destination time zone in advance. When needed, Juulia and Matthias also use melatonin and bright light therapy, which help the body adapt to a new rhythm. 

Sleep deprivation shows quickly 

If sleep is cut short, the effects appear rapidly. Fatigue reduces precision, decision-making ability, and focus – directly impacting performance. Especially in a technical sport like ice dance, there is no room for a lapse in concentration. 

Recovery also slows, and the risk of overuse injuries increases. That’s why sleep is one of the most important pillars of recovery. 

How to build better sleep? 

Sleep is not just rest – it’s an active recovery process. When sleep is in balance, training is more effective, and performance stays at a high level. This is why sleep should be considered just as important a part of training as the workouts themselves. 

When it’s time to rest, the environment matters. According to the ice dancers, the ideal bedroom is quiet, dark, cool, and equipped with a good bed. When the space is calm and the temperature is right, the body can move into deeper recovery. 

Good sleep is created through good choices. Juulia’s favorite is the Familon Velvet Lux continental bed, which provides stable support and soft comfort for restorative rest. 

For Matthias, the must‑have item even on the road is the Familon Memory Shape neck support pillow: “The pillow supports the neck just right and helps me relax faster, even after a long day. It’s easy to take with me when traveling and makes sleeping in unfamiliar places feel more comfortable and familiar.”