Source : INDIA TODAY NEWS
Elite athletes spend years training to improve their speed, strength and endurance. But many sports experts believe one of the biggest performance boosters doesn’t happen in the gym or on the field, it happens in bed. Sleep has become an essential part of athletic recovery, and Norwegian football star Erling Haaland has often described it as one of the most important reasons behind his performances.
advertisement
During the ongoing FIFA World Cup 2026, Haaland’s impressive form has once again brought attention to his sleep routine. Reports suggest he follows a strict bedtime schedule, avoids screens before sleeping, wears blue-light-blocking glasses and has even tried practices like mouth taping.
These habits have sparked widespread curiosity, with many people wondering whether copying an elite athlete’s sleep routine could also improve their own health and performance.
Scientific research has long shown that sleep plays a major role in both physical and mental health. According to the American Academy of Sleep Medicine (AASM), adults should get at least seven hours of sleep every night, while athletes may need even more depending on the intensity of their training.
Studies have found that getting enough quality sleep improves reaction time, memory, concentration, emotional health and immune function. On the other hand, long-term sleep deprivation has been linked to obesity, diabetes, heart disease and depression.
However, doctors say that while some of Haaland’s reported habits have strong scientific support, others should only be followed under medical supervision. The biggest lesson, they say, is not about following every viral sleep hack but about making sleep a daily priority.
SLEEP IS ONE OF THE PILLARS OF GOOD HEALTH
Dr Vikas Mittal, Director – Pulmonologist, CK Birla Hospital, Delhi, explains that sleep is one of the four essential pillars of good health, alongside exercise, nutrition and mental well-being.
He says sleep is far from being a passive process. During sleep, the body carries out several important functions, including tissue repair, memory consolidation and brain processes that help improve physical and mental performance the next day. These benefits are especially important for athletes, whose bodies require proper recovery after intense physical activity.
According to Dr Mittal, good-quality sleep helps improve both physical endurance and mental sharpness, making it an important part of sports performance.
WHY ATHLETES NEED TO PROTECT THEIR SLEEP
Professional athletes often travel across countries and time zones, making it difficult to maintain a consistent body clock. Dr. Mittal says this is why they pay close attention to their exposure to light.
Natural sunlight during the day helps regulate the body’s circadian rhythm—the internal clock that controls the sleep-wake cycle. Adequate daytime sunlight promotes healthy sleep at night, while exposure to bright artificial light, especially blue light from digital screens in the evening, can interfere with this natural rhythm.
For athletes who constantly change time zones, managing light exposure becomes even more important to help the body adjust and maintain good sleep quality.
BLUE-LIGHT GLASSES HAVE SCIENTIFIC SUPPORT
Among Haaland’s reported sleep habits, one of the most talked-about is his use of blue-light-blocking glasses before bedtime.
Dr Mittal says this practice is supported by scientific evidence. Electronic devices such as smartphones, tablets and laptops emit blue light, which suppresses melatonin, the hormone responsible for regulating the sleep-wake cycle.
When melatonin production is reduced, falling asleep becomes more difficult. By limiting blue light exposure before bedtime, either through blue-light-blocking glasses or by reducing screen use, melatonin levels are less likely to be disrupted, allowing the body to prepare naturally for sleep.
Doctors therefore recommend reducing screen time in the hours before bedtime as one of the simplest ways to improve sleep quality.
NOT EVERY SLEEP HACK IS FOR EVERYONE
While several of Haaland’s reported habits have a scientific basis, Dr Mittal cautions against assuming that everyone should follow the same routine.
He explains that maintaining a regular sleep schedule and limiting screen exposure are universally beneficial habits. However, practices such as mouth taping are not general recommendations.
Mouth taping and certain sleep aids are interventions designed for specific medical conditions or sleep disorders and should only be considered after proper evaluation by a sleep physician.
Similarly, products such as magnesium supplements, magnesium massage oils and melatonin may help certain individuals but are not necessary for everyone. Their use depends on an individual’s sleep quality, overall health and any underlying sleep problems.
CONSISTENCY MATTERS MORE THAN TRENDS
Experts say the biggest takeaway from Haaland’s routine is not the individual sleep hacks but the consistency with which he prioritises sleep.
Going to bed at the same time every night, waking up on a regular schedule, reducing screen use before bedtime and getting enough quality sleep are habits that benefit almost everyone, regardless of whether they are professional athletes or office workers.
Rather than chasing every new wellness trend, doctors recommend building a sleep routine that fits an individual’s lifestyle and health needs.
Erling Haaland’s sleep routine highlights the growing recognition of sleep as an essential part of health and performance. Research supports several of his reported habits, particularly maintaining a consistent sleep schedule and reducing blue light exposure before bed.
However, experts emphasise that not every sleep trend is suitable for everyone. Practices such as mouth taping, supplements or other sleep aids should only be adopted after consulting a sleep specialist.
For most people, the simplest advice remains the most effective: sleep long enough, keep a regular schedule, limit screen time before bed and seek medical guidance if sleep problems persist. Consistent, restorative sleep remains one of the most powerful tools for improving health, recovery and daily performance.
– Ends
SOURCE :- TIMES OF INDIA
