Lionel Messi and Cristiano Ronaldo have both enjoyed long and successful careers at the highest level of football – and the secret to their longevity may surprise you

Lionel Messi and Cristiano Ronaldo are the greatest footballers of their era – and both are still going strong.

Their extraordinary talent is undeniable, but it’s not just s𝓀𝒾𝓁𝓁 that has kept them at the pinnacle of football well into their 30s. Messi finally clinched the World Cup at the age of 35 while Ronaldo, who is approaching his 40s, shows no signs of retiring.

Their enduring presence is down to more than just natural ability, it’s also about their unwavering commitment to staying in shape and the importance they place on a solid night’s sleep. Sleep is crucial for any elite athlete away from the public eye, as it can significantly impact their performance levels.

Top clubs and players, including Ronaldo, have even taken to employing sleep coaches to maximise their rest quality. Dr Eduard Estivill, a specialist in sleep medicine with a degree in medicine and surgery, gave an insight into the sleeping habits of stars like Messi and Ronaldo on the Endor Podcast.

“Messi, for example, sleeps 11 hours including naps,” said Dr Estivill. “Ronaldo does the same, he even has a sleep coach who tells him how many hours he needs to sleep.

“They use a lot of energy and they need to recover. Although people think footballers work little, it’s not true because training consumes a lot. It was discovered that one of the causes of muscle injuries was precisely the few hours of sleep.”

While hiring a sleep therapist is not feasible for most people, Dr Estivill suggests that many of the techniques used by Messi and Ronaldo can be replicated. His foundation has worked closely with sports teams and individuals, including young basketball players and former La Liga star Alex Granell.

The midfielder, now 36 and playing in Bolivia, sought help from Dr Estivill during his time at Girona, which resulted in improved sleep and consequently better performance on the pitch. Dr Estivill said: “Alex Granell, a super-intelligent guy, had heard us talk a bit about biological rhythms.

“Then he came and told us: ‘Look, I’m a good player, but I have a major problem, if I play at 9pm and I have to take a penalty at 10, I have a much greater chance of missing.

“On the other hand, if I play at five in the afternoon and take the penalty, the success rate is 99%. So we did a study of the chronotype of his biological rhythms and Alex Granell turned out to be a morning person.

“At six in the morning, he was up and running and could do anything, but at seven in the evening he couldn’t do anything, he was dead tired. What we did with him was to change his biological rhythm temporarily because you can’t change this forever.

“It is important to understand it because it is genetically determined by the genes that control the biological clock. So temporarily we can delay this rhythm.

“On the day that he played at night we made him take a long nap after lunch and when he got up he would put glasses on as if simulating a nice morning, a new day. And then, when night came he played very well. He improved, so he was delighted.

“And from there on, the rest of the team got interested and especially through the medical director they have in Girona, who is super good in terms of sports medicine, and all the staff they have.”