Argentina captain Lionel Messi relies on a sleep technique involving 11 hours of rest daily and the traditional drink yerba maté to enhance his health and fitness ahead of the World Cup semi-final against England on Wednesday at 8pm.
Messi's Sleep Routine
According to Dr. Eduard Estivill, a sleep medicine specialist, Messi sleeps 11 hours including naps. Dr. Estivill explained on the Endor Podcast that footballers require extensive sleep due to high energy expenditure. He noted that insufficient sleep is a known cause of muscle injuries.
James Wilson, known as The Sleep Geek, emphasized that sleep is crucial for elite athletes' physical and mental recovery, supporting muscle repair, learning, decision-making, reaction times, and emotional resilience.
Yerba Maté and Caffeine
Messi also incorporates yerba maté, a caffeinated drink, into his matchday preparations. James Wilson cautioned that yerba maté contains caffeine and should be treated like coffee regarding sleep. He stated, "Caffeine is one of the most researched performance aids in sport and, when used appropriately, can improve alertness, reaction time and reduce the perception of effort during exercise." However, he added that caffeine can interfere with sleep if consumed too late in the day.
Messi's Self-Knowledge
Wilson highlighted that Messi's greatest advantage is his understanding of his own sleep needs. "The best athletes don't all have the same routine, but they do have a deep understanding of themselves as sleepers," he said. He advised that rather than copying Messi, individuals should learn what works for them to perform at their best.
