A sleep expert has revealed his top tips for tackling late-night World Cup fixtures – from strategic power naps to making the most of artificial light and the foods and drinks to avoid.
Strategic Napping
James Wilson, known as The Sleep Geek, suggests a nap of around 20 to 30 minutes can help boost your alertness and energy without leaving you feeling groggy. However, this comes with a warning – avoid napping too close to your normal bedtime, as it can reduce your sleep pressure and make it harder to fall asleep after the excitement of the game.
Light Therapy
Light is one of the most powerful ways to increase alertness, according to The Sleep Geek, who has teamed up with Lenovo, the Official Technology Partner of the FIFA World Cup. He recommends using a light therapy box or light therapy glasses – both can help signal to the body that it’s time to be awake and alert, making it easier to enjoy the game without nodding off.
This advice is particularly helpful for people working the day after a high-stakes game, who can’t risk feeling like a zombie at their desk the next day. The expert highlighted that it’s essential for football fans to understand their natural sleep pattern so they can decide how best to approach late-night kick-offs.
Know Your Sleep Type
A night owl may find it easier to stay awake for a late night game and then head to bed afterwards, while a lark – early to bed and early riser – may be better off getting some sleep first, setting an alarm, watching the match, and then returning to bed once it’s finished.
Mind Your Consumption
Football fans burning the midnight oil also need to be mindful of what they’re drinking. While caffeine can help you power through a match, too much too late can leave you tossing and turning when it’s time for bed. Late-night snacking won’t ruin your sleep, James claimed, but regularly overdoing salty treats can leave you dehydrated, uncomfortable, and far from fresh in the morning.
The expert said: “Football fans in the UK are likely to lose sleep over the next few weeks, but that doesn’t mean they have to sacrifice their wellbeing. Just as players adapt their routines to maximise performance, fans should consider how match times fit with their natural sleep patterns, work schedules, family responsibilities, and daily lives. The goal isn’t perfect sleep every night. It’s finding a balance that lets you enjoy the football without paying for it the next day.”
Fan Survey Insights
His advice follows a survey which found football fans are planning tactical naps and booking strategic annual leave – with over two-thirds (67%) planning to watch as much of the FIFA World Cup as possible. With some matches kicking off at 5am UK time, a poll of 2,000 lovers of the beautiful game found 73% are willing to stay up later than usual and one in 10 plan to pull all-nighters to watch the action live.
A fifth (19%) are getting up early and avoid spoilers to watch highlights ‘as live’, while 12% are ready to adjust their working hours to cope with the late nights. A further 11% will rely on plenty of coffee to get through, with 20% more likely to work from home in order to get the most from the tournament.
On a typical weekday, fans usually head to bed at around 10.45pm – but during the tournament, 40% are willing to stay up until 2am or later. In fact, England fans are more likely than the Scots to power through the night, with 76% happy to do so compared to 68% of Scottish fans.
While fans in Scotland enjoyed an extra bank holiday on Monday, June 15, to help manage their late kick-off against Haiti, more than half (56%) of fans in England would like to see a similar approach if their team advances to the knockout stages.
Andy Rhodes, general manager for the UK and Ireland at Lenovo, said: “We’re proud to be helping power the biggest live sporting event in history, supporting an incredible tournament experience for fans around the world. For fans in the UK, late kick-offs will be part of what makes this tournament so memorable, but they’ll also take a little planning. From tactical naps to family negotiations, fans are finding their own ways to make the most of every moment. It’s all part of the experience, and with a little preparation, this will be five weeks of football we’ll be talking about for years to come.”
Sleep Expert's Top Tips for the FIFA World Cup
- Plan your schedule: Prioritising the matches that matter most will help you stay awake for the games you really don’t want to miss. By sleeping through games that are less important to you, you will be able to get the rest you need for other games in the tournament.
- Understand your sleep type: Understanding your natural sleep pattern can help you decide how to approach late-night kick-offs. An owl may find it easier to stay awake for a 2am game and then head to bed afterwards. A lark may be better off getting some sleep first, setting an alarm, watching the match, and then returning to bed once it’s finished.
- Use naps strategically: If you’re working while following the World Cup, naps can be your friend. A nap of around 20–30 minutes can help boost your alertness and energy without leaving you feeling groggy. By napping too close to your normal bedtime, you can reduce your sleep pressure and make it harder to fall asleep later that night.
- Use light to stay alert: Light is one of the most powerful ways to boost alertness. Light therapy boxes or glasses can signal to your body that it’s time to be awake, helping you stay alert for late kick-offs without dozing off.
- Watch what you consume: Caffeine too close to bedtime can disrupt sleep, and alcohol can reduce sleep quality, leaving you feeling tired the next day. Be mindful of late-night snacks as foods high in salt or sugar can leave you thirsty, uncomfortable, and less refreshed in the morning.
