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Sleep like a pro
1. POLYPHASIC SLEEP: THIS SECRET IS BEHIND IT
According to many experts, sleep plays a large role in the regeneration of mental, spiritual, and physical fitness.
With polyphasic sleep, you shorten the sleep duration and divide it into at least 3 sleep phases. The idea behind it: to use as much time of the day productively as possible. You reduce your light and deep sleep and specifically use the dream sleep phase. This is the best way for the brain and nerves to regenerate. So far there have been no long-term scientific studies on polyphasic sleep – i.e., how the special sleeping habits affect health in the long term.
In any case, Cristiano Ronaldo has changed his sleeping rhythm on the recommendation of his sleep coach Nick Littlehales. According to this, the traditional sleep rhythm is unnatural.
According to research, Cristiano Ronaldo has the physique and fitness stats of a 20-year-old. One of his secrets: He doesn’t sleep in one go, but in sleep phases – 6 times for 90 minutes each. The special sleep rhythm means that he can store information better, sports cardiologist Martin Halle explains to Galileo. He is one of the best-known preventive physicians in Germany. Ronaldo can use polyphasic sleep to program more specifically what he needs to have in his head. He saves moves, who runs where and how he must move on the pitch.
Babies naturally sleep polyphasically: whenever they are tired. You have different options for this:
- Ronaldo’s sleep: You sleep in 6 phases – each lasting 90 minutes.
- Everyman Method: You sleep 3 hours straight at night and take 3 20-minute naps during the day.
- Uberman Method: You split your sleep into 6 20-minute naps. In between you have waking phases of about 4 hours.
Please note: The immune system is weakened by less sleep. So should only try polyphasic sleep if you are completely healthy.
2. THIS IS HOW SOLDIERS SLEEP AT THE MILITARY
A common type of insomnia is the inability to fall asleep at night. Even if you don’t suffer from insomnia, falling asleep can be difficult. The stress of the day and worries about tomorrow keep your mind active and alert. If that sounds like you, try the military method, which is said to put people to sleep in two minutes.
What is the military sleep method based on?
Who has ever heard of this method that puts a person to sleep instantly? Being able to fall asleep in minutes, essentially on command, is a great skill that is very useful in everyday life. The military has developed a technique to help men and women fall asleep quickly in difficult circumstances. It’s a valuable tool for resting on duty, but anyone can benefit from it. The strategy involves deep breathing, muscle relaxation, and visualization.
This is how you use the military method in your own bedroom
It doesn’t necessarily work the first time; it takes practice to master this method. These are the steps:
- Relax your facial muscles. Concentrate on each part of your face, one at a time, and let the muscles soften.
- Breathe in slowly and deeply while releasing the tension in your shoulders and yours relax your arms at your sides.
- Continue to take deep breaths as you relax your chest in bed.
- Next, relax and let your legs sink into the bed from thighs to feet.
At this point, your body should feel relaxed and heavy, like it’s sinking into the mattress.
Finally, try to clear your mind of all thoughts for ten seconds. Imagine a peaceful scene if it helps, like a dark hammock on a quiet night. If visualization isn’t working well for you, repeat the “Don’t think” mantra until your mind clears.
3. THIS IS HOW IMPORTANT YOUR SURROUNDINGS AND SLEEPING POSITION ARE FOR A GOOD NIGHT'S SLEEP
Natural sunlight is the strongest regulator of the circadian rhythm. It can increase your energy and change circadian rhythms, which can be especially helpful when traveling to soccer tournaments in other countries.
Here’s what you can do to sleep better with light:
- Expose yourself to the sun in the morning. Greeting the sunrise is an effective yoga practice that will help you wake up and stretch a little.
- Use a twilight simulator. These devices can be useful for soccer players who live in northern regions and have a hard time waking up on winter mornings. Dawn-wake simulators mimic the sunset and sunrise in your room, allowing you to feel the same effects on your body as a real sunrise.
- Don’t forget the importance of darkness. Besides light, darkness is another important component that helps you fall asleep. Dark environments trigger melatonin production and, in some cases, can relieve your insomnia. Invest in blackout drapes or use a sleep mask to stimulate melatonin in your body.
You can also use red light to sleep better. Unlike the blue light that emanates from screens, red light can improve sleep quality and help treat jet lag and sleep deprivation, which are common among professional soccer players who travel extensively.
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