Cristiano Ronaldo switches to regular nightly sleep schedule, ends polyphasic routine

Portuguese football star Cristiano Ronaldo, now 40‑41 and playing for Al‑Nassr in Saudi Arabia, has abandoned the polyphasic sleep pattern he used for years. Under the guidance of sleep‑optimiser Nick Littlehales, Ronaldo once split his rest into five 90‑minute naps spread across the day. He now follows a single nightly sleep window, going to bed around 11 p.m.–12 a.m. and waking at about 8:30 a.m., and avoids screens for at least 90 minutes before sleep. Ronaldo says, “Sleep is the most important tool I have.”

His disciplined routine also includes a strict diet of six small meals a day focused on lean protein such as fish, chicken and eggs, plenty of vegetables, fruit and whole grains, while steering clear of processed foods and sugary drinks. Combined with an intense training schedule, modern recovery methods like cryotherapy and swimming, the regimen supports his continued performance at the highest level, including participation in the upcoming World Cup 2026. Ronaldo aims to reach 1,000 career goals and extend his playing career as long as possible.