Erling Haaland’s Daily Routine

Erling Haaland’s daily routine, as shown in his own 2025 YouTube video and earlier interviews, is built around food and recovery: sunlight on waking, coffee, eggs and sourdough, a home physio session, City training, an ice bath and sauna four to five times a week, a steak dinner, and blue-light-blocking glasses for three hours before bed.

Key takeaways

• Haaland told Logan Paul’s Impaulsive podcast in 2023 that he wears blue-light-blocking glasses for three hours before bed, AFP reported; he also said he tapes his mouth at night, a practice we don’t recommend (see below).
• In his first YouTube video (October 2025) he starts with coffee, eggs and sourdough, has a massage and mobility session at home with a Manchester City sport therapist, then trains at the City Football Academy.
• He does an ice bath followed by a sauna four to five times a week, according to Goal’s report on the video, and cooks steak at home most evenings.
• In the 2022 documentary Haaland: The Big Decision he said he eats heart and liver; Goal reported the same year that getting sunlight in his eyes right after waking is part of his routine.
• In a lab analysis of 116 healthy adults, room light in the eight hours before bed shortened melatonin by about 90 minutes compared with dim light (Gooley et al., 2011).

What is Erling Haaland’s daily routine?

Haaland’s training-day routine runs from morning light and a big breakfast to a long recovery block and an early-evening dinner, then a deliberately dim evening. No source gives his exact clock times, so the hours below are our estimates around what he has shown and said.

The glasses are the one habit with a stated duration: three hours before bed. We set bedtime at about 10:30 PM and the glasses at about 7:30 PM to match it. Match days, travel and international breaks reshape all of this; this is a home training day.

How does Erling Haaland sleep?

Sleep is the part of the day Haaland talks about most. “I think sleep is the most important thing in the world,” he said on the Impaulsive podcast in 2023, adding that simple things such as blue-blocking glasses and shutting out signals in the bedroom matter to him, according to AFP’s report of the interview.

AFP reported that he puts the glasses on for three hours before going to bed and tapes his mouth at night to breathe through his nose. Euronews, in a July 2026 profile, describes sleep as non-negotiable for him. We could not find a primary source for the hours he sleeps, so the nine hours on My BodyClock are an estimate, and we leave out the “10 hours a night” figure that circulates on fan sites.

On the podcast he also urged listeners to try mouth taping. We don’t: it is not a timing habit, and a 2025 systematic review in PLOS One (10 small studies, 213 patients) found little evidence of benefit and warned of a potentially serious risk of harm when people tape their mouths indiscriminately, especially with a blocked nose. Anyone thinking about it should talk to a doctor first.

Why would blue-light glasses matter for the body clock?

Evening light is a strong signal to the body clock, and dimming it before bed protects the body’s night-time melatonin. The master clock in the brain sets daily rhythms mainly from light, as the US National Institute of General Medical Sciences explains.

The best-known lab evidence comes from a 2011 study by Joshua Gooley and colleagues at Brigham and Women’s Hospital, a retrospective analysis of 116 healthy adults aged 18 to 30 lived in a research unit for at least five days. Compared with dim light, ordinary room light in the eight hours before bedtime delayed melatonin onset in 99% of them and shortened melatonin duration by about 90 minutes. The study tested room light, not glasses, so it supports the idea behind Haaland’s habit rather than the glasses themselves.

What does Erling Haaland eat in a day?

Haaland eats a lot of whole, home-cooked food, with meat at the center. In his 2025 video he starts with coffee and eggs on freshly delivered sourdough, and ends with steaks salted and cooked on his barbecue; he told viewers “I like fatty steaks the most,” Goal reported.

He learned to cook early. “I have been living alone since I was 16 so I had to learn how to cook,” he said in the video, as quoted by Richard Jolly, adding that steak and potatoes are a big part of his life. In the 2022 documentary Haaland: The Big Decision he said, “I eat the heart and the liver,” and Goal reported his intake at about 6,000 calories a day; that number is reported, not measured. Organ meats are part of his own diet, not something we suggest you copy.

Food is also the high point of his day. “I live to eat food. No matter what happens in the day, this is the best moment,” he says in the video, according to Goal.

One detail needs a safety note. Goal reports that his morning coffee uses raw (unpasteurised) milk, which he picks up from a local farm. We don’t recommend it: the UK Food Standards Agency advises that raw drinking milk may contain harmful bacteria that can cause food poisoning, and that people aged 65 or over, pregnant women, infants and small children, and people with a weakened immune system should not drink it. On My BodyClock we show the coffee and breakfast, not the milk.

How does Haaland recover after training?

Recovery is a scheduled block in Haaland’s day, not an afterthought. Before training, a City sport therapist comes to his home for a massage and light gym work on his groin and hip flexibility. “I need to have good flexibility to score these crazy goals so this is very important,” he says in the video, as Goal reported.

After training, the 2025 video shows an ice bath and then a sauna before dinner, which Goal says he does four to five times a week; Richard Jolly’s report of the same video says he tries to use them every day, so the frequency differs between accounts. Euronews adds red light, which he says makes up for the lack of sunlight in Manchester, and some exercises in a hypoxic (low-oxygen) chamber at City’s facilities; it notes that the evidence on red light is still limited. Both are reported here as part of his day, not as recommendations.

What can you take from Haaland’s day for your own body clock?

Three parts of his routine are about timing, and they work without a pro footballer’s budget:

1. Light early, dim late. He gets daylight in his eyes soon after waking and cuts bright light for the last three hours of the evening. Morning light and dim evenings both help the body clock keep a steady night.
2. Meals on a rhythm. Breakfast before training, a recovery lunch, then the main meal in the early evening, several hours before bed. Our caffeine cutoff guide explains why the coffee belongs in the morning, where he has it.
3. Recovery on the calendar. Mobility before training and heat-and-cold recovery after it are planned blocks, not leftovers. Our Body Clock Report: Athlete Edition, a survey of 400 college athletes, found that more than 1 in 3 lost time to fatigue in the season surveyed.

For two more athlete days, see Cristiano Ronaldo’s Daily Routine and Roger Federer’s Daily Routine.

Your day on My BodyClock

The day above on My BodyClock is a Haaland training day in Manchester, with every estimated time marked. It opens at about 7:30 AM with daylight and breakfast, puts training and recovery in the late morning and early afternoon, places the ice bath and sauna before an early steak dinner, and turns the lights down from about 7:30 PM with the blue-light glasses, three hours before a 10:30 PM bedtime. Drives, the farm stop and getting ready are Flow, so the whole 24 hours is planned.

To build a day like it, find your Body Clock Type with the Owaves quiz, then lay out your own light, meal and recovery blocks in Owaves: My BodyClock on the App Store. On Android? Join the Android waitlist.

FAQ

What time does Erling Haaland go to bed?

No interview gives an exact bedtime. He has said he puts on blue-light-blocking glasses three hours before bed, so on My BodyClock we estimate glasses at about 7:30 PM and bed at about 10:30 PM. Both times are estimates.

Why does Erling Haaland wear orange glasses at night?

He wears blue-light-blocking glasses for three hours before bed to help him sleep, as he said on Logan Paul’s Impaulsive podcast in 2023. Lab research shows that room light before bed delays and shortens melatonin, which is the idea behind his habit.

Does Erling Haaland really eat heart and liver?

Yes, by his own account. In the 2022 documentary Haaland: The Big Decision he said he eats the heart and the liver, and his 2025 YouTube video shows him buying steaks from a local farm and cooking them at home.

Does Erling Haaland drink raw milk?

Goal’s report on his 2025 YouTube video says he takes raw milk in his morning coffee and collects it from a local farm. We don’t recommend it: the UK Food Standards Agency advises that raw drinking milk may contain harmful bacteria that can cause food poisoning and that vulnerable groups should not drink it.

How often does Erling Haaland take an ice bath?

Goal’s report on his 2025 video says he does an ice bath and then a sauna four to five times a week, usually before dinner. Another report of the same video says he tries to do it every day, so the exact frequency varies by account.

Sources

1. Agence France-Presse. “My lips are sealed: Haaland tapes mouth shut when he sleeps.” theScore, 30 August 2023. https://www.thescore.com/epl/news/2703073
2. Richard Martin. “Sourcing steaks, ice baths & daily home physio sessions: Erling Haaland reveals secrets behind incredible Man City form on new YouTube channel.” Goal, 23 October 2025. https://www.goal.com/en-qa/lists/erling-haaland-reveals-secrets-behind-incredible-man-city-form-youtube-channel/blt82baa60355271cea
3. Erling Haaland. “Day in the Life of a pro footballer: Erling Haaland.” YouTube (@erling), 23 October 2025. https://www.youtube.com/watch?v=XK9WVRErnBQ
4. Richard Jolly. “Erling Haaland gives glimpse into fitness routine behind goal scoring mastery.” AOL, 23 October 2025. https://www.aol.com/articles/erling-haaland-gives-glimpse-fitness-160022082.html
5. Goal. “‘You don’t eat this!’ Haaland reveals bizarre diet behind roaring start to Man City career.” Goal, October 2022. https://www.goal.com/en/news/you-dont-eat-this-haaland-reveals-bizarre-diet-behind-roaring-start-man-city-career/bltf18efac145845757
6. Marta Iraola Iribarren. “Ice baths, saunas and hypoxic chambers: inside Erling Haaland’s routine.” Euronews, 6 July 2026. https://www.euronews.com/health/2026/07/06/ice-baths-saunas-and-hypoxic-chambers-inside-erling-haalands-routine
7. Food Standards Agency. “Raw drinking milk.” GOV.UK, 9 January 2018. https://www.gov.uk/government/publications/raw-drinking-milk/raw-drinking-milk
8. Gooley JJ, Chamberlain K, Smith KA, et al. “Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans.” Journal of Clinical Endocrinology & Metabolism 96(3):E463–72, March 2011. DOI 10.1210/jc.2010-2098. https://academic.oup.com/jcem/article/96/3/E463/2597236
9. National Institute of General Medical Sciences (NIH). “Circadian Rhythms.” https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
10. Rhee J, Iansavitchene A, Mannala S, et al. “Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review.” PLOS One 20, 2025. DOI 10.1371/journal.pone.0323643. https://doi.org/10.1371/journal.pone.0323643

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