Sometimes simple things can make or break an Olympic Games dream, like making sure you go to bed on time.
That's why Commonwealth Games diving champion Melissa Wu is taking her sleep so seriously as she sets her sights on the Tokyo Olympics next year.
The AIS has developed an athlete availability program to give Olympic hopefuls advice about mental and physical health and the tools to be at their peak in Japan.
It has brought Wu and he diving teammates, as well as world No. 1 surfer Sally Fitzgibbons, to Canberra for a series of tests to reduce injury rates.
Wu won the 10 metre gold medal on the Gold Coast last year despite battling knee, neck and back injuries.
Since then she has been working with AIS staff to fine tune her training preparation and program, which included changing her bed time to help her perform.
"The biggest thing for me was sleep. I knew I had an issue with not sleeping enough," Wu said.
"But having the tests and speaking to people, it forced me to take it more seriously and I'm in bed at 9.30pm now.
"When you get up so early in the morning to go to training you really have to protect the hours you sleep. So I've had to be harsh on my bed time.
"That's made a huge difference for me. Probably with injuries, but mentally as well. We've just been collecting a lot of data and it's good to see what's going well, staying the same or things you need to improve."
The program is an initiative of the AIS applied technology and innovation team, with athletes converging on the Bruce campus for testing sessions.
Fitzgibbons spent time at the AIS as a middle-distance runner when she was a junior, but is set to make her Olympic debut as one of the world's best surfers.
"We want to better ourselves ... this is like Disneyland. Injury and illness seems like kryptonite to athletes," Fitzgibbons said.
"I think by learning more about your body ... this kind of information brings a point of relaxation for myself.
"I first became involved through our inclusion in the Olympics ... it's revolutionised our sport moving forward.
"I want to have a long life in my sport ... to come here and take away the findings is really, really awesome."
Athletes from triathlon, surfing, diving and rowing programs have been put through several tests, including movement patterns, medical, physiological screenings.
"It's good because it shows you where you can improve," Wu said.
"This is probably the least injured I've been in 10 years over the past year. I've learnt a lot, I know how to look after myself if I'm away from home.
"It's getting exciting, my goal is to make Tokyo. But I don't want to get too far ahead, I'm always learning and I just want to be consistent."