
Sleep Like—Athlete & Entrepreneur Venus Williams
As a world-class athlete and tennis legend, Venus Williams has always understood the power of sleep. For decades, her days were packed with intense workouts, training sessions and matches, while her nights dutifully prioritized the rest and recovery needed to prevent injury and burnout.
But in 2011, when Williams was diagnosed with Sjögren's syndrome, a career-altering autoimmune disease that can cause fatigue and joint pain, it forced her to rethink everything about her approach to wellness, including finding new ways to achieve balance despite an increasingly chaotic schedule. 'After I was diagnosed, I realized it was the small changes in my routine that really made a big difference,' says Williams. 'Wellness is not just what you eat—it's a combination of how you think, treat yourselves, treat others and move your body.'
While she has scaled back her time on the court in recent years (Williams' last official match was at the Miami Open in March 2024), she has been busy volleying between other passion projects including penning her latest book, Strive: 8 Steps To Find Your Awesome, and taking on new business ventures as the part owner and chief brand officer of the women-owned and -operated wellness company, Asutra. Still, finding those quiet moments to rest and decompress is always at the top of her to-do list. 'Taking the time to prioritize sleep and self-care is so important in my day-to-day life,' she says. 'Between traveling, training and business meetings, I'm always on-the-go, so I eat healthy and try to carve out time for a quick power nap to maintain my energy.'
Solidifying a nighttime ritual has also helped Williams maintain a higher quality of sleep once her head finally hits the pillow. 'I try to stick to a sleep schedule, even when I'm traveling—it helps my body know when it's time to wind down,' she says. 'I also make sure my environment is ideal—cool, dark and quiet—and practice relaxation techniques, like stretching or meditation, to help release any tension. And, of course, I stay mindful of what I put into my body, avoiding caffeine or heavy meals too close to bedtime. It's all about finding that balance, staying consistent and understanding your body's needs.'
Williams also relies on a stable of tried-and-true products—from breathable cotton jersey sheets to a lavender-infused eye mask—that help her fall asleep faster and stay there longer. 'I would sleep an entire day if I could,' she says. 'But with my busy schedule and always being on-the-go, I've learned that the right surroundings can make all the difference.' Ahead, shop Williams' current wellness favorites that help her stay rested and rejuvenated.
'The Cozysoft Organic Cotton Jersey Sheets from Crate & Barrel are my absolute go-to,' says Williams. 'They're so soft, breathable and keep me cool especially in the Florida heat.'
'The silk eye pillow from Asutra helps me maintain deep sleep even when I'm traveling. It's weighted with lavender buds, so it smells amazing and it has flax seeds to deeply relax you when you put it on. And, even better, it fully blocks all the light. It's a must—especially on a red-eye flight.'
'Hydrated skin is beautiful skin. I keep my Dior Capture Day Creme on my nightstand. I like to put it on at night before I go to bed and in the morning to make sure my face is moisturized throughout the day.'
'Whenever I'm lounging at the house or running quick errands, I immediately reach for my Lacoste items,' says Williams, who is currently loving these colorful cotton fleece sweatpants (right) and breezy white wide-leg track pants. 'They're comfortable, but also elevated and stylish.'
'I love adding a scoop of this to my water before bed. It helps me relax, improves my sleep and boosts overall recovery. It even helps me wake up and feel revitalized the next morning.'
Before Williams started working with Asutra, she used the brand's products regularly, including the Melt Pain Away Butter, to help with recovery after workouts. Another one of her go-to picks is this Dream The Night Away Lotion that she says truly lives up to its name. 'It's melatonin-infused with magnesium, shea butter and lemongrass, so it smells good and feels amazing on the skin. It's one of my staple products before I go to bed.'
'I always start my morning with two scoops of Happy Viking Protein in my breakfast smoothie. I love the Strawberry or Triple Chocolate flavors. You'll feel strong and energized to take on the day.'
'Staying healthy and active largely comes down to moving your body in any way you can. With WeWard, walking becomes a fun and rewarding experience, helping you stay on track with daily activity through the simplest movements.'
The decorated athlete, author and entrepreneur sounds off on limiting screen time, giving yourself grace and how to stay at the top of your game.
What's your number 1 secret to getting restful, restorative sleep on a regular basis?
'It begins with building healthy daily habits,' says Williams. 'Stick to a consistent sleep schedule by going to bed and waking up at the same time each day. Create a cool and comfortable sleep environment and avoid stimulating activities or screens before bed to help your body unwind and prepare for deep sleep.'
What's your best advice for someone who is striving to improve their overall wellness, but not sure where to start?
'Find a wellness routine that is the three E's—exciting, enjoyable and easy,' she says. 'It shouldn't be hard; it should be something you have fun doing. You aren't going to eat healthy or workout every day, but if you practice these good habits most of the time, that's good enough. This 80/20 approach allows for more grace and flexibility in your wellness journey.'
How has your background as an athlete helped you recognize the importance of sleep?
'As an athlete, I understand that rest and recovery are essential to staying at the top of your game,' she says. 'You can workout every day, train intensely and be at your best physical condition, but without taking the time to properly care for your muscles and give your body the rest it needs, the risk of injury becomes a very real concern.'
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Venus Williams' recent singles win at the D.C. Open showcased her longevity and brought attention to health coverage for aging athletes following a joking comment she made in an on-court interview. 'I had to come back for the insurance,' the five-time Wimbledon champion said after Tuesday's match, her first in 16 months. 'They informed me this year that I'm on COBRA, so it's like, I got to get my benefits on.' The 45-year-old Williams, who has won seven major singles titles in her career, became the second-oldest woman to win a tour-level singles match in professional tennis with Tuesday's victory. After losing on Thursday, she acknowledged that her comment on health insurance was a 'fun and funny moment.' The Consolidated Omnibus Budget Reconciliation Act, more commonly referred to as COBRA, allows Americans to stay on their employer's insurance plan for a limited amount of time after leaving their job. It comes with high costs. Williams' comment led to questions about health insurance in the sports world. For most active professional athletes, partially or fully subsidized health insurance is provided by their league or governing body and guaranteed in their collective bargaining agreement. A CBA is an agreement reached between a league and its players that guarantees certain levels of player compensation and benefits, and can be renegotiated every few years. So when athletes are playing, they're usually covered. But Williams, coming back to the sport after a 16-month hiatus, brought to light how long that insurance lasts — or doesn't last — for athletes when they're not playing. Women's Tennis In the WTA, the governing body of the women's tour, players are eligible to enroll in the health insurance plan if they are ranked in the top 500 in singles or top 175 in doubles and have played a minimum of three WTA 250 level or above tournaments that year. If players are in the top 150 in singles or top 50 in doubles, the WTA will pay a portion of the premiums. If a player is no longer eligible under those requirements, they can enroll in COBRA for up to 18 months, which is likely the situation that Williams was referencing. That is also the WTA's only option for retiring players. 'Nobody wants to be on COBRA, right?' Williams said after her second-round loss on Thursday night. 'That remains an issue in my life … Obviously (the interview was) a fun and funny moment, but it's an issue that people are dealing with, so it is serious.' Men's Tennis The ATP provides health insurance to men's tennis players who rank in the top 250 in singles or top 50 in doubles. All other players with a ranking point are given the opportunity to purchase health insurance through the ATP's provider. For retired players, the only option is COBRA for up to three years. Golf As an individual sport without a CBA, golf tours vary. They do have a group insurance plan that is available to active members of the PGA Tour, the PGA Tour Champions (the tour for golfers over 50) and the Korn Ferry Tour (the feeder circuit for the PGA). For players who meet certain 'performance criteria,' including how many tournaments they played and how often they won, the PGA will partially subsidize the plan. In retirement, players are responsible for their own insurance. Some players join the PGA Tour Champions after the PGA Tour and play into their mid-60s, during which they maintain coverage. Top players can receive a subsidy from the PGA in retirement. The LPGA Tour, the women's professional golf tour, started offering its players fully funded health insurance for the first time this year. Before this year, players were given a $4,000 stipend. NBA NBA players have access to one of the most inclusive insurance plans in retirement. If they played at least three years in the league, retired NBA players are eligible for fully-funded health insurance in retirement, and if they played at least 10 years, they will have healthcare covered for their entire family. WNBA WNBA players are fighting for retirement healthcare as part of their new CBA, which they are currently negotiating with the league. Those negotiations have been heated, and the most recent meeting between the two sides last weekend did not result in an agreement. One unique facet of the W's healthcare is that athletes who have spent more than eight years in the league can be reimbursed up to $20,000 a year for costs related to adoption, surrogacy, egg freezing or additional fertility treatments. NFL The NFL has less long-term coverage for retirees than most other team sport leagues — athletes who played in the league for at least three years can remain on the NFL health insurance plan, but only for five years into retirement. NHL NHL players who have played more than 160 games with the league, which is about two seasons, are eligible to buy NHL health insurance for their retirement. The retirement insurance plan is eligible for partial subsidization from the league. MLB Baseball players who spent at least four years in the league have the option to pay premiums to stay on the MLB's healthcare plan indefinitely. Minor League Baseball has its own separate CBA, which also guarantees health insurance for active players. In the minors, however, players who get cut or leave the league lose coverage at the end of that month. ___