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When we think of Cristiano Ronaldo, a five-time Ballon d’Or winner and one of the greatest strikers in the history of football, the image that immediately springs to mind is that of a giant ‘Robozão’ who has dominated football pitches across the globe for over two decades. A symbol of strength, speed, skill and technique… a complete athlete. It seems as though he never tires, never stops. But that image is far from telling the whole truth. Ronaldo, after all, is human – and understands this better than anyone. He does get tired. He gets tired, and that is why he also rests – only he does so strategically, using sleep as a real weapon to his advantage.
Last year, the star explained in an interview just how essential sleep is to his daily routine: “For me, sleep is probably the most important tool I have, because it’s the only time of day when you can recover and reset everything. So, for me, a good night’s sleep is probably the most important thing we have in life – in terms of healthy longevity.” (WHOOP) For someone who continues to deliver outstanding performances even at the age of 40, he knows that maintaining such a high level of performance is impossible without the recovery that sleep provides.
As the Mayo Clinic Health System explains: ‘As you demand that your body become stronger, faster and more agile, your tissues suffer continuous wear and tear. Sleep gives the body the time and energy to repair this wear and tear.’
CR7’s ‘invisible training’
That is why the player, who is known for his perfectionism on the pitch, remains a perfectionist off it too. He has a set time for going to bed (between 11 pm and midnight) and for waking up (8.30 am). Of course, football brings its own challenges – late-night matches, trips to countries with different time zones – but Ronaldo is already prepared for all of this. He prioritises sleep above all else, and that is what allows him to make the most of every day.
Marcelo, who played alongside Ronaldo for nine seasons at Real Madrid, remembers well the intensity with which CR7 pursued excellence. It wasn’t just his impressive physique or his extraordinary performance in training – it was also his discipline regarding rest: “Recovery is training too. So, I think he [Ronaldo] relies heavily on that, on recovery.” (Podpah)
“From 8 or 9 in the evening, [...] I try to take things in a calm, peaceful way, without too much stress.” – Cristiano Ronaldo
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A golden routine
The legend, nominated 18 times for the Ballon d’Or – a record – also values the time to wind down before bed. As it is well known that the ideal is to avoid intense exercise an hour or two before going to bed and to seek healthy ways to relax, Ronaldo follows this to the letter: “From 8 or 9 in the evening, I’m already feeling calm. Going for a walk with Gio [Georgina Rodríguez, his wife]. Doing things at a leisurely pace. Watching a film. [...] In other words, I try to take things calmly, peacefully, without too much stress.” (Canal 11)
At 41, Ronaldo shows no signs of slowing down. He continues to play at the highest level and is chasing the historic milestone of 1,000 career goals. Of course, this wouldn’t be possible without an incredible level of dedication during the day – training to the limit to achieve peak performance and physical fitness. But it wouldn’t be possible either without the value he places on the hours between training sessions, between matches. Ronaldo understands the importance of sleep, rest and peace of mind. And that is precisely why his fans can watch the matches with a certain sense of calm too, knowing that their idol always gives his all – and never lets anyone down.
