1. Unplug before bed<\/h3>\n\n\n\n
Cochran-Siegle\u2019s nighttime routine is simple. \u201cI like to wind down, dim the lights, and put my phone away<\/a> at least 30\u201345 minutes before bed,\u201d he says. \u201cI like to read<\/a> or just sit quietly for a bit.\u201d <\/p>\n\n\n\n In addition to unplugging, Cochran-Siegle will sometimes make a cup of herbal tea if he has it on hand. \u201cNothing fancy\u2014just signals to my body that it\u2019s time to shut it down,\u201d he says. <\/p>\n\n\n\n \u201cAt home, it\u2019s all about comfort and calm,\u201d says Cochran-Siegle. \u201cI\u2019ve got a Saatva mattress<\/a> that gives me the perfect mix of support and softness\u2014great for recovery.\u201d<\/p>\n\n\n\n Beyond a comfortable mattress, he keeps his bedroom cool, quiet, and dark. \u201cNo clutter, no noise\u2014just peace,\u201d says Cochran-Siegle. <\/p>\n\n\n\n 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\u2019s at home, he\u2019ll give himself extra time to sleep in or take relaxing naps<\/a> in the afternoon. <\/p>\n\n\n\n \u201cThe difficult time of the year is during training camps and through race season as it\u2019s harder to get the full amount of sleep necessary due to early morning wake-ups and the added stresses,\u201d says Cochran-Siegle. \u201cThis 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.\u201d\u00a0<\/p>\n\n\n\n \u201cAt home, it\u2019s all about comfort and calm. I\u2019ve got a Saatva mattress that gives me the perfect mix of support and softness\u2014great for recovery.\u201d – Ryan Cochran-Siegle<\/p>\n<\/blockquote>\n\n\n\n Traveling can wreak havoc on anyone\u2019s sleep routine (hello, new beds, time zone shifts, noisy hotels), which is why Cochran-Siegle has a few strategies he employs when he\u2019s on the road. \u201cI try to bring consistency with me, whether it\u2019s through my routine or little items from home,\u201d he says. \u201cIt\u2019s about controlling what I can and adapting when I need to.\u201d <\/p>\n\n\n\n To sleep better on a plane, Cochran-Siegle says he packs noise-canceling headphones, an eye mask, and hydration. \u201cI also try to time my dinner prior to take off so I\u2019m not going to sleep digesting a big meal, and then I take a couple milligrams of melatonin once I know I can settle in,\u201d he adds. \u201cI don\u2019t always sleep perfectly, but I give myself the best shot.\u201d<\/p>\n\n\n\n As for making a hotel room feel more like home, Cochran-Siegle likes to unpack, even if he\u2019s only there for a couple of nights. He\u2019ll hang up his training suits and winter layers when possible and organize the rest of his equipment so it\u2019s easy to grab in the morning.\u00a0<\/p>\n\n\n\n \u201cI always make sure to take out my travel pillow too\u2014I use it everywhere I sleep on the road,\u201d says Cochran-Siegle. \u201cHaving things in order helps me feel more settled and gives me a sense of control, even when I\u2019m constantly on the move.\u201d<\/p>\n\n\n\n2. Keep your bedroom peaceful<\/h3>\n\n\n\n
![\"Ryan](\"https:\/\/blog-staging.saatva-node-stage.tsc-starts-coding.com\/wp-content\/uploads\/2025\/09\/ryan-cochran-siegle-sleep-routine.jpg\")
<\/figure>\n\n\n\n3. Take daytime naps<\/h3>\n\n\n\n
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4. Be strategic when traveling<\/h3>\n\n\n\n