“I think sleeping is — no matter if I am training or I’m a retired athlete — a crucial part of my everyday life,” he told iBestTravel.
Whether he’s training for Olympic gold or keeping up with three boys under five, Michael Phelps has prioritized his sleep and recovery routine, especially during the COVID-19 pandemic. Consequently, focusing on rest has become even more vital for the elite swimmer.
While celebrating National Sleep Awareness Month, Phelps discussed his partnership with mattress company Molecule and the significance of quality sleep for both athletes and parents. He noted that these two roles share surprising similarities.
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“If I don’t get the sleep and the nutrition I need, then I don’t have the tools to ask my body what I need to ask it to do every single day. My family’s well-being and my own are dependent on it,” Phelps explained. “I think sleeping is a crucial part of my everyday life.”
Currently, Phelps, the most decorated Olympic athlete in history with 28 medals, 23 of them gold, has developed a strategy to prep for sleep. His routine starts with an 8:30 p.m. alarm, signaling him to begin winding down for bed.
“I aim to be ready for bed before 9:30 p.m., giving myself an hour to prepare. This includes ensuring the windows are shut and the doors are locked for our safety at night,” he detailed. He also avoids screen time before bed as “the blue light triggers many things in your mind.”
Moreover, hydration before sleeping is a regular part of his routine, as staying hydrated contributes to better sleep quality.
However, on nights when sleep doesn’t come easily, Phelps employs a mental technique to help him drift off. “I have this little game I play — you lie down in bed, close your eyes, and recall as much detail as possible about your room. If your mind wanders, you start over. I’d be surprised if you could finish describing your room more than five times without drifting off — it’s a soothing method that works for me,” he shared.
A helpful tip from Phelps: “When describing items, be specific. For instance, if your nightstand has three drawers, state that it has three drawers.”
Navigating life during the COVID-19 pandemic has been a “rollercoaster” for Phelps, who is at home with his sons Boomer, 4, Becket, 3, and Maverick, 1. Fortunately, his “routine-driven” lifestyle has allowed him and his wife, Nicole, to manage family life effectively.
“Being a dad and being part of every moment has been wonderful; I’m extremely grateful for that opportunity,” he said. “I’m a routine-driven person, which has been essential throughout my career. While it has been challenging at times to keep that routine intact, I believe we’ve handled it well for the most part.”
In another scenario, had the Olympics been held as planned, Phelps would have been intensely training. He expressed that winning an additional gold medal is an opportunity he wouldn’t have passed up, and he would have appreciated the extra year for training leading up to 2024.
“If it were 2017, I would still want to compete for the Olympics in 2016. I think personally, I would aim to stay around for another three years to pursue one more Olympic Games,” he commented.
Phelps also offers positive encouragement to his fellow Olympians gearing up for the Tokyo Games this summer, including Ryan Lochte.
“I wish all the athletes preparing for the Games the very best. It will be different, but the opportunity to compete for a gold medal is truly special,” he added.
Christine Burroni is the Digital News Editor. Find updates and insights on Twitter or see her latest adventures in NYC or during her travels on Instagram.
