Sleep hygiene tips from the great: Ronaldo, Ferriss, Branson

There is no shortage of people who continue to ask how to sleep well. Especially in our world, where stress became a norm. Health experts do various researches spending hundreds of thousands of dollars to find out how to have a good night’s sleep, which prove the importance of sleep for humans. For example, when we observe the high achievers in sport, like Cristiano Ronaldo, Iga Swiątek, we may pick up some great sleep hygiene tips from them, to improve our lives.

how to sleep better

Why is sleep important?

If you don’t get enough sleep, the immediate result will be the tiredness and moody sensation during the day. You will experience impatience and lack of concentration. Drowsiness during the day is another obvious cause. As a result of sleep depreciation, your productivity will suffer.

The weakened immune system is another serious issue here! If you don’t get enough sleep at night, your body’s ability to fight against viruses, bacterias, will decrease.

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Adequate sleep helps your body grow. Experts say that growth hormones are released during sleep. Also, the production of cells increases while you are asleep. During sleep, your damaged tissues and cells will go through the repairation processes. It happens best when you choose the correct mattress for you. Among the best sleep hygiene tips are:

• stick to similar time of falling asleep and waking up
• do not drink anything at least one hour before falling asleep, because if you do, you will wake up in the middle of the night feeling the need to go to the toilet
• after waking up try standing up as soon as you can, as the time is filled with cortisol production, the hormone of stress. You can do some exercises instead.

Poor sleep experience means putting on weight

Researchers also say, that those who get less sleep tend to gain weight. Why does it happen? Simply… it is hormones again! The hormones ghrelin and leptin are associated with insufficient sleep. Ghrelin levels increse and so does the appetite while leptin becomes lower which leads to feeling less full, and you eat more than you would if you had a good night’s sleep instead.

Poor sleep means your body is likely to lose the balance of its hormones, which will eventually cause irregular heartbeat, stress, and hypertension. Besides, you will face many other consequences, like the telomers shortening, which we describe in our lengthy article about sleep : “Sleep enigma”

how to sleep like a baby

Be consistent, choose what to work on

One of the adviced ways leading to a great sleep at night, is a consistent sleep schedule. It is one of crucial …Cristiano Ronaldo’s sleep hygiene tips, he follows each and every night. Our article “A consistent sleep schedule” describes it in more detail. Please remember, all of us have the same amount of hours during a day, if you choose to develop one habit, it will be difficult to work on another at the same time.

Having understood the importance of sleep, most of the well-known celebrities practice unique habits to get a good night sleep. Let’s take a look at the sleep hygiene tips of three celebrities we know: Richard Branson, Cristiano Ronaldo, Tim Ferriss.

Cristiano Ronaldo sleep method

Cristiano Ronaldo sleep habits

Being one of the most celebrated soccer stars ever, he maintains a very strict sleep routine, with the assistance of sleep coach Nick Littlehales. If you wish to follow this soccer star (at least his sleep habits), you should;

1. Understand your physical rhythm: Find out at what time of the day you can fall sleep better and plan your sleep accordingly.
2. Have a fixed time to wake up: you should make it a habit to wake up at the same time in morning. (This is called Constant Wake Time; CWT).
3. Get naps: Apart from the overnight sleep, we can consider getting naps during midday (13.00 to 15.00 hours) and evening (17.00 to 19.00 hours). Getting naps during these time slots might increase your energy.

Maintain a sleep routine (things you should do 90 minutes before sleep and after waking up). Apart from that, it is advised to sleep under a temperature of 8-16 degrees (Celsius). Read more about Cristiano Ronaldo sleep method in our article.

how to sleep well like Richard Branson

Richard Branson sleep habits

The most notable sleep habit of Richard Branson is that he goes to bed every day at 11.00 pm and sleeps until 5.00 am. After getting up, he goes for some physical exercises. However, during the day, Branson claims to have about 20 cups of tea (which is a surprising amount) and it is not what we recommend for you. He is British 🙂

Moreover… he likes to sleep on a hammock by the ocean side.

Tim Ferriss sleep hybiene tips

60 minutes before bed, Ferriss drinks a special kind of tea (made with some apple cider and some unfiltered honey). Before that, he jumps into a soaking tub and spends some time there drinking sips of ice water while listening to an audio book.

What you should know, however, that these methods may not be applicable to everybody depending on the physical conditions. Nevertheless, you can increase the chances of getting a good sleep if you use a cervical neck pillow :), check it now.

healthy organic cotton cervical neck pillow

Reference

Iga Swiątek discusses her rest and work habits