Erling Haaland, one of the world’s leading footballers, has once again drawn global attention—not only for his remarkable performances on the field but also for his disciplined sleep routine, which he considers one of the most important contributors to his athletic success. As the 25-year-old Norwegian striker continues to impress during the FIFA World Cup 2026, discussions around his recovery habits—including blue-light-blocking glasses, limited screen time, mouth taping, and a strict sleep schedule—have sparked widespread public interest.
However, medical experts emphasize that while some of these practices are supported by scientific evidence, others require greater clinical research before they can be recommended to the general public.
Sleep: The Foundation of Peak Athletic Performance
According to Dr. Subrata Das, Lead Consultant and Head of Internal Medicine at Aster Whitefield Hospital, sleep is one of the most critical components of athletic recovery.
He explained that although training places stress on the body, it is during deep sleep that the body repairs itself and adapts to the physical demands of exercise.
During quality sleep, the body:
- Releases growth hormone to repair muscles.
- Restores glycogen (energy) stores.
- Reduces inflammation.
- Strengthens motor skill memory learned during training.
- Supports immune function and mental recovery.
Experts note that athletes who consistently prioritize sleep often recover faster, maintain higher performance levels, and reduce their risk of injuries throughout demanding competitive seasons.
Scientific Recommendations for Healthy Sleep
According to the American Academy of Sleep Medicine (AASM), adults should aim for at least seven hours of sleep every night, while competitive athletes may require even longer sleep depending on the intensity of their training.
Research has shown that sufficient sleep contributes to:
- Improved reaction time
- Better memory and concentration
- Enhanced decision-making
- Stronger immune function
- Improved emotional regulation
Conversely, chronic sleep deprivation has been linked to an increased risk of:
- Heart disease
- Diabetes
- Obesity
- Depression
- Reduced athletic and cognitive performance
The International Olympic Committee (IOC) also recognizes sleep as one of the most important factors in sports recovery and injury prevention.
Blue-Light Glasses: Supported by Science
One of the best-known elements of Haaland’s nighttime routine is wearing blue-light-blocking glasses before bed.
Experts explain that blue light emitted from smartphones, tablets, laptops, and televisions suppresses the production of melatonin, the hormone responsible for regulating the body’s natural sleep cycle.
Reducing evening exposure to blue light may:
- Help people fall asleep faster.
- Improve sleep quality.
- Reduce nighttime awakenings.
- Support healthier circadian rhythms.
Doctors also recommend minimizing screen use before bedtime and keeping electronic devices out of the bedroom whenever possible.
Mouth Taping: A Trend That Requires Caution
Another practice linked to Erling Haaland is mouth taping during sleep—a wellness trend that has become increasingly popular on social media.
However, medical experts urge caution.
While nasal breathing has recognized health benefits, there is currently insufficient high-quality scientific evidence supporting routine mouth taping for healthy individuals.
Doctors warn that mouth taping should not be attempted by people who have:
- Nasal congestion
- Allergies
- Obstructive sleep apnea
- Other breathing disorders
Anyone considering the practice should first seek professional medical advice.
The Sleep Habits That Truly Matter
Rather than focusing on viral internet trends, sleep specialists recommend developing consistent, evidence-based sleep habits.
According to Dr. Das, the biggest lesson from elite athletes like Erling Haaland is not a single sleep hack but the discipline of maintaining a consistent recovery routine every day.
Experts recommend:
- Maintaining a regular sleep schedule, including weekends.
- Limiting screen exposure before bedtime.
- Exercising regularly.
- Sleeping 7–9 hours every night.
- Creating a quiet, comfortable sleeping environment.
- Treating sleep as an essential part of overall health—not as optional downtime.
When Poor Sleep Requires Medical Attention
Doctors advise seeking medical evaluation if sleep problems persist despite good sleep habits.
Warning signs include:
- Loud snoring
- Excessive daytime fatigue
- Waking up feeling unrefreshed
- Frequent nighttime awakenings
These symptoms may indicate Obstructive Sleep Apnea (OSA), a common but often undiagnosed condition associated with increased risks of:
- High blood pressure
- Heart disease
- Stroke
Diagnosis typically involves a professional sleep study.
Experts also recommend avoiding coffee, tea, energy drinks, and other caffeinated beverages for approximately eight hours before bedtime, as caffeine can significantly delay sleep and reduce sleep quality.
Consistency Beats Quick Fixes
Healthcare professionals conclude that while certain elements of Erling Haaland’s routine—such as reducing evening screen time and maintaining a strict sleep schedule—are supported by scientific evidence, other popular trends like mouth taping require more research before becoming standard recommendations.
For most people, prioritizing consistent sleep, following healthy lifestyle habits, reducing late-night caffeine intake, and seeking medical advice for persistent sleep problems will provide far greater long-term health benefits than relying on unproven wellness trends.
International Perspective
Commenting on the growing public interest in athlete recovery routines, Dr. Michael Thompson, an American sleep medicine specialist, said:
“Elite athletes succeed because they consistently prioritize recovery, and quality sleep is one of the most powerful recovery tools available. Maintaining a regular sleep schedule has far greater scientific support than following viral sleep trends.“
Meanwhile, Dr. Jennifer Carter, a U.S.-based sports physician and performance expert, observed:
“Healthy sleep habits improve physical recovery, cognitive performance, emotional well-being, and injury prevention. Whether someone is a professional athlete or not, consistent, restorative sleep remains one of the most effective investments in long-term health.“
Key Highlights
- Erling Haaland considers sleep one of the most important factors behind his athletic performance.
- Scientific evidence supports consistent sleep schedules, reduced evening screen exposure, and obtaining 7–9 hours of quality sleep.
- Blue-light-blocking glasses may help improve sleep by protecting natural melatonin production.
- Experts advise caution regarding mouth taping, citing limited scientific evidence and potential risks for individuals with breathing disorders.
- Deep sleep plays a vital role in muscle repair, energy restoration, immune function, and memory consolidation.
- Persistent symptoms such as loud snoring, daytime fatigue, or poor-quality sleep should be evaluated for Obstructive Sleep Apnea.
- Medical experts agree that consistent, restorative sleep remains the most effective strategy for improving health, performance, and overall well-being, far outweighing the benefits of unproven viral sleep hacks.
