Dr. Subrata Das, Lead Consultant and HOD Internal Medicine , Aster Whitefield Hospital

 

Football star Erling Haaland calls sleep his biggest performance tool. But do blue light glasses, mouth
taping and other sleep hacks really work? Experts explain what science supports, what to avoid, and
the sleep habits that matter most.

 

Elite footballers spend countless hours perfecting their game, but one of the biggest factors behind
peak performance happens away from the training ground. Erling Haaland, one of the worlds most
prolific footballers, has repeatedly spoken about prioritising sleep as a cornerstone of his recovery
routine. The 25-year-old Norwegian strikers performance at the ongoing FIFA World Cup 2026 has
been incredible, and at least part of it is reportedly thanks to his sleep habits. Reports of him

 

wearing blue light blocking glasses, limiting screen time, taping his mouth shut and maintaining a
disciplined sleep schedule have sparked curiosity about whether these habits are worth adopting.

 

While social media often promotes "sleep hacks" as shortcuts to better health and athletic
performance, sleep medicine experts say the real benefits come from consistency rather than quick
fixes. Good-quality sleep is essential not just for professional athletes but also for anyone looking to
improve physical health, mental sharpness and overall wellbeing.

 

According to the American Academy of Sleep Medicine (AASM), adults should aim for at least seven
hours of sleep per night for optimal health, while athletes may benefit from even longer sleep
durations depending on training intensity. Research also shows that adequate sleep improves
reaction time, memory, immune function and emotional regulation, while chronic sleep
deprivation increases the risk of cardiovascular disease, diabetes, obesity and depression.

 

So, which parts of Haalands sleep routine are backed by science, and which should be approached
with caution?

 

Why Sleep Is A Performance Enhancer
"When top-level footballers like Erling Haaland say sleep is their biggest performance tool, it sort of
lines up with what sports medicine has been saying for years," says Dr. Subrata Das, Lead Consultant
and HOD  Internal Medicine, Aster Whitefield Hospital.

 

He explains that although training creates physical stress, "recovery, adaptation and the actual
performance gains tend to show up mostly during sleep."

 

During deep sleep, the body undergoes several vital recovery processes. "In deep sleep, the body
releases growth hormone, repairs muscle fibres, tops up glycogen reserves, balances inflammation,
and locks in motor skills picked up during training. Thats one of the reasons athletes who
consistently prioritise sleep often bounce back quicker and hold onto peak performance through
those exhausting, packed seasons," says Dr. Das.

 

This aligns with evidence from the International Olympic Committee (IOC), which recognises sleep as
one of the most important components of athletic recovery and injury prevention.
Do Blue-Light Glasses Really Help?

 

One habit associated with Haaland is wearing blue light blocking glasses before bedtime. According
to Dr. Das, "A few of Haalands reported sleep routines also match up with research. Using blue
light blocking glasses before bed and cutting down on screen time can help protect natural
melatonin rhythms, so sleep onset becomes easier."

 

 

Blue light emitted by smartphones, tablets and laptops suppresses melatonin the hormone that
helps regulate the bodys sleep-wake cycle. Reducing evening screen exposure may therefore help
people fall asleep more easily.

 

He adds, "Keeping the bedroom clear of phones and notifications reduces mental arousal and avoids
those little wake ups, so the result is better sleep quality, not only more hours." Experts also
recommend avoiding electronic devices before bedtime as part of good sleep hygiene.
What About Mouth Taping?

 

One of the more controversial wellness trends gaining popularity online is mouth taping during
sleep. Despite widespread claims, experts urge caution. "That one habit which deserves some
caution is mouth taping. While nasal breathing has recognised benefits, there is not quite enough
top-tier evidence to nudge people to use mouth taping routinely, healthy individuals or athletes
included," says Dr. Das.

 

He further warns: "It should not be used by anyone who has nasal blockage, allergies or undiagnosed
sleep apnoa without getting medical advice first." Current scientific evidence remains limited, and
sleep specialists caution against treating viral wellness trends as proven medical practices.

 

The Sleep Habits That Actually Matter
Rather than focusing on viral hacks, experts recommend building sustainable sleep habits. "The
bigger lesson from athletes like Haaland is not really that some single sleep hack magically builds
elite performance. It is more that the recovery routine stays consistent, day after day, no matter
what," says Dr. Das.

 

"High-performing athletes treat sleep as a segment of training, not as leftover downtime."
For most people, he recommends:
 Maintaining a consistent sleep schedule, even on weekends
 Limiting screen exposure before bedtime
 Exercising regularly
 Getting 7-9 hours of quality sleep every night
"For most people, keeping a regular sleep schedule, reducing screen exposure in the evening,
moving your body often, and aiming for seven to nine hours of proper sleep can still make real
differences for physical health, mental sharpness and long term wellbeing. This holds true even if
you are not training like a professional footballer," he says.

 

When Poor Sleep Needs Medical Attention
Not every sleep problem can be solved with better habits. Dr. Das advises that anyone experiencing
loud snoring, daytime fatigue or feeling unrefreshed despite adequate sleep should seek medical
evaluation.

 

"If someone is having snoring, daytime lethargy or a feeling of incomplete sleep, they should meet a
doctor and get evaluated for sleep apnea through a sleep study," he says. Obstructive sleep apnea is
a common yet underdiagnosed condition that repeatedly interrupts breathing during sleep and is
linked to high blood pressure, heart disease and stroke if left untreated.

 

 

He also recommends avoiding caffeine containing beverages, including coffee, tea and soda, for
around eight hours before bedtime, as caffeine can significantly reduce sleep quality and delay sleep
onset.

 

Erling Haalands commitment to sleep highlights an important truth: there is no substitute for
consistent, restorative sleep. While habits like reducing evening screen exposure have scientific
support, trendy practices such as mouth taping still require stronger evidence before they can be
recommended widely.

 

Whether you re an elite athlete or someone juggling everyday responsibilities, prioritising regular
sleep, limiting caffeine late in the day and seeking medical advice for persistent sleep problems are
likely to have a far greater impact than chasing the latest viral sleep hack. Ultimately, better sleep
isnt about perfection, its about making recovery a daily priority.