"For me maybe the most important thing in life is sleep — not only a lot, but good sleep,"
When a professional athlete scores 52 goals in a single season and leads their team to a historic treble, everyone wants to know what they do in the gym [1.1.1]. But for Manchester City striker Erling Haaland, the secret to his relentless performance doesn't just happen on the training pitch—it happens in the bedroom [1.1.1, 1.1.3].
Haaland has been vocal about his belief that "sleep is the most important thing in the world" [1.1.1]. Instead of relying on complex nighttime rituals, he focuses on strict, consistent biohacking habits to ensure his body recovers optimally every single night [1.1.1, 1.1.2].
Here is a look at the extreme—yet highly effective—protocols that fuel one of the world's best athletes, and how you can apply the underlying science to your own recovery.
The Three Pillars of the Haaland Protocol
1. Taping the Mouth Shut It sounds bizarre, but Haaland actually tapes his mouth shut before going to sleep [1.1.1]. The goal is to force nasal breathing throughout the night [1.1.1]. Breathing through the nose increases nitric oxide production, which helps improve blood flow and lowers blood pressure. It also filters and humidifies the air, preventing the dry mouth and fragmented sleep that often comes with mouth breathing.
2. Blocking Out the Blue Light Three hours before his head hits the pillow, Haaland puts on blue-light-blocking glasses [1.1.1]. Screens and artificial lighting emit blue light, which tricks the brain into thinking it is still daytime, suppressing the natural production of sleep hormones. By wearing these glasses, he allows his circadian rhythm to wind down naturally, ensuring he falls asleep faster and enters deeper sleep stages [1.1.3].
3. The Pre-Bed Sauna Heat therapy is a staple in his routine [1.1.4]. Regular sauna use not only helps relax tense muscles after grueling matches, but it also triggers a drop in core body temperature afterward [1.1.4]. That rapid cooling process is a biological signal to the brain that it is time to sleep.
Upgrading Your Own Overnight Recovery
While you might not have a Premier League budget or a personal sauna, you can still optimize the hours you spend asleep. High-performing athletes treat sleep as a crucial segment of their training, focusing on habits that drive deep, restorative rest [1.1.3].
Part of that recovery is giving your body the right raw materials to repair muscle tissue while you are unconscious. However, relying on synthetic sleep hormones to knock you out can leave you groggy and disrupt your natural sleep architecture.
A smarter approach focuses on relaxation and sustained muscle feeding. By prioritizing a melatonin-free nighttime routine, you allow your body to manage its own sleep cycle. To support maximum overnight repair, feeding your muscles with a slow-digesting milk protein isolate ensures a steady stream of amino acids while you rest.
Pairing that physical recovery with compounds that calm the nervous system is the ultimate hack. A clinical dose of 250mg of L-Theanine helps lower stress and promotes alpha brain waves for relaxation, while 100mg of 5-HTP naturally supports serotonin production, setting the stage for deep, high-quality sleep without the morning hangover.
Consistency is the real secret. Doing the small things right every single day—whether it's shutting down your screens early or fueling your muscles before bed—is what ultimately pays off.
Note: Erling Haaland is not affiliated with, nor does he endorse, Sleep Protein. This article is for educational purposes regarding general sleep and recovery habits.