England's next World Cup match against Mexico kicks off at 1am on Monday, posing a challenge for fans who must balance late-night viewing with work the next day. New research from Dreams reveals that 30% of Brits would happily sacrifice bedtime to watch the game. Sleep expert Sammy Margo offers advice on how to survive the late kick-off without ruining your sleep schedule.
Pre-Match Power Nap
Sammy recommends a "pre-match power nap" of 20 to 30 minutes during the day to boost alertness for the game. She warns against napping longer, as it can lead to grogginess upon waking.
Optimize Your Viewing Environment
Keep the room dark and switch your screen to night mode if possible. Bright lights trick the brain into thinking it's daytime, making it harder to fall asleep after the match.
Light Pre-Game Snacks
Swap heavy foods like curries and alcohol for lighter options such as bananas or kiwis. This reduces the risk of heartburn, which can keep you awake.
Proper Head Positioning
Ensure your head is correctly positioned while watching to avoid a stiff neck that may interfere with sleep later.
Post-Match Wind-Down
Wait 20 minutes after the game before trying to sleep. Your brain needs time to stop replaying match events.
Avoid Oversleeping
If you have the next day off, resist the urge to lie in too long, as this can disrupt your body clock and cause mini jet lag.
Sammy Margo says: "Late-night World Cup matches can of course be exciting, but they can also disrupt sleep very quickly. Even a few late nights can affect mood, concentration, energy levels and recovery the next day. The key is planning ahead. Agreeing match-night boundaries, creating a comfortable viewing set-up and prioritising recovery between late nights can help fans enjoy the tournament without letting sleep take too much of a hit."
