At 39 years of age, Cristiano Ronaldo is still one of the most talked about footballers. He has been scoring loads of goals and helping all his teams win matches for over 20 years. And he’s still going strong. So, how does he do it? And how does his unusual sleep factor into all of this? Could these “different” Cristiano Ronaldo sleeping habits be the secret to his success?
If you didn’t know who Ronaldo is and just saw him play, you’d think he was 7 or 8 years younger. You’d say 32 maybe. And when you saw him outpace younger players maybe you’d even say he wasn’t even 30. In his good days, there’s no goalkeeper he can’t beat, from almost any distance (within reason, of course).
We’ve dived in to learn more about Cristiano Ronaldo and among the more important things we’ve learned is his huge obsession with marginal gains. As James Clear (author of bestseller Atomic Habits) points out here, marginal gains are those small or tiny changes you make that don’t seem like much in the moment but can, in time, lead to huge differences overall.
James Clear said it best: “if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done”. Can you imagine getting 37 times!!! better at the end of the year?! What would your life look like then?
So Cristiano is obsessed with finding small changes he can make in his performance so he becomes better, stronger, fitter. That’s why he’s still playing and scoring so much. That’s why he will probably be able to play a few more years and still be a goal scoring machine. One such change regards his sleeping habits.
How many hours does cr7 sleep?
7.5 hours. This is divided into 5 naps of 90 minutes each.
Back when he was playing for Real Madrid, Ronaldo met sleep expert Nick Littlehales. Mr. Littlehales told Cristiano to go for a 90 minute nap schedule instead of the regular “get 8 hours of sleep”. Ronaldo started getting 5 naps of 90 minutes and his performance improved as a result. He optimized this even more by getting rest at the right time before a match so he would be in top shape during the match.
Cristiano Ronaldo sleep guidelines:
-> No phone or TV with 90 minutes before a nap
-> Sleep in a fetal position – Ronaldo sleeps in this position since it helps improve posture and avoid back pain.
-> Use fresh pajamas as much as possible
-> Sleep alone in bed because as Littlehales said “We are not designed to sleep together,” he said. “If we were in our natural state, you would sleep under that tree and your partner would sleep under the one over there.” In case one must sleep together with another person, the he recommends using at least a super king size mattress.
-> Black-out curtains are a must
-> Clean air in the room and temperature control
-> Dawn light simulator which emits gradual light to replicate the natural circadian process of sunrise
From what we know, Cristiano has dinner around 9PM after which he relaxes with friends and family until 10PM when he goes for a swim session. Then he takes one of his 90 minute naps until around midnight. Another nap is scheduled at 3AM. At 5:30AM Cristiano starts his day.
Nick Littlehales doesn’t believe in the 8 hours of sleep we often hear about saying that it’s just not suited for some people. It can create unnatural rhythms, leaving people feeling very tired between 1-3PM which is when a lot of us feel that afternoon slump. We can’t get a lot done then because we haven’t optimized our sleep.
Whether it’s his sleep, food or anything else, Cristiano doesn’t leave anything to chance. He is constantly looking for ways to stay fitter, young and in top shape so he can continue playing his best for years to come. Players that have been his team mates often say he practices a lot and is always trying to find ways to improve. Just look at what Carlos Tevez had to say about him in comparison to Lionel Messi.
What are your thoughts on Cristiano Ronaldo’s sleep? Would you be able to sleep like him or is this just way too impossible given your lifestyle? Also, when do you think Ronaldo will retire? Will he reach way past 40? Leave your thoughts in the comments.
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How long should a footballer sleep?
8-10 hours. This is the recommended amount of sleep a footballer should aim for when they want top performance and to have a longer career.
What is Ronaldo an hour?
Here is Ronaldo’s current Al Nassr salary:
Yearly £173m
Monthly £14.4m
Weekly £3.6m
Daily £514k
Hourly £21,400