Sleep Like a Pro

1. Polyphasic Sleep: The Secret Behind It

Sleep plays a central role in the regeneration of mental, cognitive, and physical fitness, according to many experts.

With polyphasic sleep, you shorten your total sleep duration and divide it into at least three sleep phases per day. The idea behind it: to make as much of the day as possible productive. You reduce light and deep sleep phases and focus specifically on REM sleep, during which the brain and nervous system regenerate most effectively. To date, there are no long-term scientific studies on polyphasic sleep—meaning how these special sleep patterns affect long-term health.

Cristiano Ronaldo, on the recommendation of his sleep coach Nick Littlehales, has adjusted his sleep rhythm. According to Littlehales, the traditional sleep pattern is unnatural. Studies show that Ronaldo has the body and fitness values of a 20-year-old. One of his secrets: He doesn’t sleep all at once, but in phases—six times a day for 90 minutes each. This special rhythm helps him store information more effectively, explains Prof. Martin Halle, a leading German sports cardiologist. Ronaldo can mentally program specific moves, remember where other players are on the field, and know how to move accordingly.

Babies naturally sleep polyphasically—whenever they are tired. There are several ways to implement polyphasic sleep:

  • Ronaldo’s method: six phases of 90 minutes each
  • Everyman method: three hours of core night sleep plus three 20-minute naps during the day
  • Uberman method: six 20-minute naps a day, with about four hours of wakefulness in between

Important: Less sleep weakens the immune system. Only try polyphasic sleep if you are in perfect health.

2. How the Military Sleeps

One of the most common forms of insomnia is difficulty falling asleep at night. Even without a sleep disorder, stress and rumination can make falling asleep difficult. If that sounds familiar, try the military method—which is said to help people fall asleep in under two minutes.

What is the military sleep method based on?

Have you ever heard of a technique that supposedly lets people fall asleep almost instantly? Being able to fall asleep within minutes—essentially on command—is a valuable skill, even in everyday life. The military developed a technique to help service members sleep quickly under difficult conditions. This method is based on deep breathing, muscle relaxation, and visualization.

How to use the military method at home

It may not work the first time—it takes practice. Here are the steps:

  1. Relax your facial muscles. Focus on each part of your face, one at a time, and let them loosen.
  2. Breathe slowly and deeply as you release tension in your shoulders and relax your arms at your sides.
  3. Continue breathing deeply while relaxing your chest.
  4. Let your legs, from thighs to feet, sink heavily into the mattress.
  5. At this point, your body should feel relaxed and heavy—as if melting into the bed. Then try to clear your mind of all thoughts for ten seconds. Visualize a peaceful scene, such as a dark hammock on a quiet night. If visualization doesn’t work, mentally repeat the mantra “Don’t think” until your mind calms down.

This is just one of many methods to fall asleep faster. Other techniques help induce drowsiness or support adult sleep training.

3. Your Sleep Environment and Position Matter

Natural sunlight is the most powerful regulator of your circadian rhythm. It can boost your energy and positively influence your sleep-wake cycle—especially helpful if you travel internationally for tournaments.

Here’s what you can do to sleep better with light:

  • Expose yourself to sunlight in the morning. Greeting the sunrise is a yoga practice that gently wakes you and activates your muscles.
  • Use a dawn simulator. These devices are helpful for players living in northern regions who have trouble waking up in winter. They simulate sunrise and sunset in your room and help stabilize your body’s day-night rhythm.
  • Don’t underestimate darkness. In addition to light, darkness plays a crucial role in helping you fall asleep. Dark environments promote melatonin production and can help reduce insomnia. Use blackout curtains or a sleep mask.
  • Red light instead of blue light: Unlike screen light, red light can improve sleep quality and has been shown to help with jet lag and sleep deprivation—both common issues among professional footballers who travel frequently.

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