Erling Haaland's Biohacking Routine: What the science says!

Explore Erling Haaland’s biohacking routine, from sleep and morning light to ice baths, sauna and red light therapy, and discover what the evidence supports.
Image: Instagram. @erling.haaland

Few footballers attract attention quite like Erling Haaland.
The Norwegian and Manchester City striker is known for his size, speed, strength and exceptional goal-scoring ability. More recently, however, interest has shifted from what Haaland does during a match to what he does between matches.
Searches and media stories about Erling Haaland’s diet, sleep routine, recovery methods and biohacking habits have increased as fans attempt to understand what supports his remarkable physical performance.
His reported routine includes morning light exposure, carefully protected sleep, massage, mobility work, ice baths, sauna, red light therapy and a whole-food diet. He has also experimented with raw milk, organ meats, blue-light-blocking glasses and mouth taping.
But are these strategies scientifically supported, and should the average person attempt to copy them?
The answer is more nuanced than a list of “health hacks” might suggest.

Is Erling Haaland a biohacker?

Haaland has openly discussed his interest in routines intended to support his health, recovery and performance. In his own Day in the Life of a Pro Footballer video, he shared parts of his diet and recovery routine, including soft-tissue therapy, red light exposure, an ice bath and sauna.
Media coverage has consequently described him as a “biohacker”. However, much of what Haaland does isn’t particularly extreme.
His routine is largely based around several well-established foundations:

• Consistent, adequate sleep
• Regular exposure to daylight
• Whole foods and sufficient energy
• Physical training
• Mobility and soft-tissue work
• Planned recovery
• Repetition and consistency

This reflects an important principle within the Bio Optimise® approach taught by Well College Global: Health optimisation doesn’t have to mean chasing every new device, supplement or wellness trend.
It begins by understanding the body’s fundamental needs and applying appropriate, evidence-informed strategies consistently.

1. Sleep may be Haaland’s most important performance strategy

Haaland has repeatedly described sleep as one of the most important parts of his routine.
This is one area in which the evidence is particularly strong.
Athletes are vulnerable to sleep disruption due to early training sessions, late matches, travel, physical discomfort and psychological pressure. Research suggests that insufficient sleep can affect reaction time, decision-making, mood, recovery and aspects of physical performance.
A 2026 (Fink, A and Bowen, M) systematic review examining sleep and circadian rhythms in young adult athletes found that extending sleep may support both athletic performance and mental health.
The lesson here isn’t that everyone needs to copy Haaland’s exact bedtime or sleep for a prescribed number of hours. Sleep needs vary between people.
The transferable lesson is that sleep should be treated as part of a performance and health programme rather than something fitted in after everything else is complete.
Useful sleep foundations include:

• Keeping broadly consistent sleep and waking times
• Allowing sufficient opportunity for sleep
• Reducing stimulating activity close to bedtime
• Creating a dark, quiet and comfortable sleep environment
• Addressing persistent snoring, insomnia or daytime fatigue professionally

No expensive device can compensate fully for chronically insufficient sleep.

2. Morning light and circadian health

Haaland has spoken about going outside in the morning and exposing himself to natural light.
This practice is consistent with our understanding of circadian biology.
Light is one of the strongest environmental signals affecting the body’s internal clock. Morning light tends to help anchor the sleep–wake cycle, while bright light late at night can delay circadian timing in some people.
Research has associated greater morning and daytime light exposure with longer sleep duration and improved sleep timing. A 2025 (de Menzezes-Junior et al) study also highlighted the potential role of morning sunlight in circadian alignment and sleep health.
This doesn’t mean staring directly at the sun, which can damage the eyes.
It can be as simple as going outdoors after waking, having breakfast near natural light or taking a morning walk.
This is a good example of low-cost health optimisation. It works with normal human physiology and requires no specialist equipment.

3. Ice baths and cold-water immersion

Cold-water immersion is common in professional sport, and Haaland reportedly uses ice baths regularly as part of his recovery routine.
The evidence suggests that cold-water immersion can help reduce perceived muscle soreness and may support short-term recovery following strenuous exercise. Systematic reviews have found benefits for soreness and some measures of recovery when compared with passive rest.
However, the context matters.
Reducing soreness isn’t automatically the same as improving long-term adaptation. Frequent cold immersion immediately after resistance training may not be desirable when maximising muscle growth is the primary goal.
Cold exposure also isn’t appropriate for everyone. People with cardiovascular conditions, poor circulation, reduced cold tolerance or certain medical conditions should seek professional advice before using extreme cold.
The takeaway isn’t that everyone needs an ice bath. It’s that recovery strategies should be matched to the individual’s goals, training load, health and tolerance.
(2022, Morre, et al. 2022, Bleakley et al. 2024, Pinero, A, et al. 2018, Ikaheimo, T).

4. Sauna and heat exposure

Haaland’s routine has also been reported to include sauna use, often alongside cold-water immersion.
Heat exposure can influence circulation, body temperature regulation and cardiovascular responses. Sauna may also be experienced as relaxing, which can indirectly support recovery.
However, evidence surrounding sauna specifically as an immediate post-exercise recovery technique remains less conclusive than many online claims suggest. A recent systematic review found that the effects of post-exercise heat exposure on acute recovery and training adaptation aren’t yet fully understood.
Sauna may be a useful component of an individualised routine, but more isn’t necessarily better.
Hydration, temperature, duration, health status and heat tolerance all matter.

5. Red light therapy and photobiomodulation

Haaland has been shown using a large red light device at home.
Red and near-infrared light used therapeutically is commonly described as photobiomodulation. It’s being studied in relation to pain, inflammation, muscle recovery, tissue function and exercise performance.
Some reviews report potentially positive effects, while others have found inconsistent results or no meaningful improvement in certain athletic outcomes. Differences in wavelength, dose, timing, treatment area and device quality make the research difficult to compare.
One point is particularly important: Red light doesn’t generate vitamin D in the skin. Vitamin D synthesis is stimulated primarily by ultraviolet B radiation, not red or near-infrared light.
This illustrates why health optimisation education matters. A technology may have interesting applications, but its mechanisms and limitations should be understood correctly.

Want to know more? Check out our module Understanding Photobiomodulation.
A full list or research is also included in the module.

​The real lesson from Erling Haaland’s routine

It’s tempting to look for one unusual practice that explains elite performance.
Was it the ice bath? The red light panel? The organ meat? The orange glasses?
The more likely explanation is less exciting but far more useful.

Just five of Haalands routines, five that Well College explains in the Bio Optimised® ​ Life Programme.
Haaland appears to approach recovery with the same seriousness that he applies to training. He protects his sleep, pays attention to nutrition, works closely with support professionals and repeats fundamental behaviours consistently.
He also has access to elite coaches, sports scientists, medical practitioners, physiotherapists, specialist facilities and extensive performance data.
That context can’t be separated from the methods themselves.
A practice that is useful for an elite athlete completing repeated high-intensity matches may be unnecessary, unsuitable or even risky for someone with different goals and health circumstances.

From biohacking to Bio Optimise® 

At Well College Global, we prefer the concept of bio optimising to the idea that the human body must be “hacked”.
Bio optimising involves learning how lifestyle, environment, sleep, light, movement, nutrition, stress, recovery and technology can influence human wellbeing.
It also means asking better questions:

• What does the evidence actually show?
• Is the intervention appropriate for this person?
• What are the possible risks or contraindications?
• Is the strategy addressing a genuine need?
• Are the health foundations already in place?
• Does the potential benefit justify the cost and effort?

The Bio Optimise® Life Programme course from Well College Global explores areas including circadian health, sleep optimisation, red light, heat and cold exposure, breathwork, recovery, wearables, low-tox living, the gut microbiome and healthy ageing.
Rather than simply following celebrity routines or online trends, learners develop the knowledge to examine emerging health optimisation strategies more critically and apply them within an appropriate professional scope.

Learn more about evidence-informed health optimisation

​Explore the Bio Optimise® Life Programme from Well College Global and develop a practical understanding of sleep, circadian health, recovery, light, temperature, environmental health, technology and emerging wellness strategies.

EXLPORE THE BIO OPTIMISED LIFE PROGRAMME HERE

REFERENCES
Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2022). Cold-water immersion for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, Issue 3, CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
de Menezes-Júnior, L. A. A., Sabião, T. da S., Carraro, J. C. C., Machado-Coelho, G. L. L., & Meireles, A. L. (2025). The role of sunlight in sleep regulation: Analysis of morning, evening and late exposure. BMC Public Health, 25, 3362. https://doi.org/10.1186/s12889-025-24618-8
​Fink, A. M., & Bowen, M. E. (2026). Circadian rhythm and sleep disturbances in young adult athletes: A systematic review. Clocks & Sleep, 8(1), Article 10. https://doi.org/10.3390/clockssleep8010010
Ikäheimo, T. M. (2018). Cardiovascular diseases, cold exposure and exercise. Temperature, 5(2), 123–146. https://doi.org/10.1080/23328940.2017.1414014
Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J., & Bellenger, C. R. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression. Sports Medicine, 52, 1667–1688. https://doi.org/10.1007/s40279-022-01644-9
Piñero, A., et al. (2024). Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of post-exercise cold-water immersion on resistance-training-induced hypertrophy. European Journal of Sport Science. https://doi.org/10.1002/ejsc.12122

This article is for educational purposes and doesn’t provide medical advice. Well College Global isn’t affiliated with or endorsed by Erling Haaland, Manchester City Football Club or the Norway national football team.