England fans are being warned to ditch the kebabs and avoid post-match discussions on social media to recover from the late night Three Lions showdown with Mexico. Bleary-eyed Brits are expected to bunk off work in their millions after staying up late for the last 16 crunch match, which kicks off at 1am on Monday UK time. But it's not just productivity that may suffer as boffins warn of major health risks of pulling an all-nighter.
Doctors warn that back-to-back late nights, greasy food and scrolling on social media can lead to sleep deprivation, dehydration and sluggishness the next day. But fear not as your Daily Star is on hand with the ultimate survival guide.
Tactical nap
Fans staying up for the big match are simply going to be knackered the next day. However, experts say there is a way to soften the blow of a late night and feel refreshed the next day. Some fans plan on having a sleep before the kick off. But GP Dr Alex Vass said that can disrupt your sleep-wake cycles and leave you feeling jet-lagged. He suggests a power nap on Sunday afternoon is a better game plan as it will help you feel most energised throughout the evening. He told the Daily Mail: "Aim for around 20 to 30 minutes between 2pm and 4pm."
Avoid a heavy Saturday night
Dr Vass also suggests avoiding a big night out on Saturday and getting an early night if possible. This will help you feel refreshed and energised going into the game but will also help on Monday morning. And even if fans can only get a couple of hours' sleep after the game before work or the school run, it all adds up. He said: "At the end of the day, any sleep is better than no sleep. So even if you have a really early start on Monday morning, try and get at least an hour in after the game before your alarm."
Drink smarter, not harder
The government has allowed pubs to open until 5am so they can show the match in full. And many fans are expected to start drinking much earlier to warm up for the match. But experts suggest treating it like a marathon, not a sprint. That includes not going too big too soon, alternating between alcoholic drinks and non-alcoholic drinks to keep hydration levels high and control consumption. And one top tip is to drink plenty of water before boozing to keep hydrated. Another is to eat a proper meal with protein, carbohydrates and fat before you get on the booze – for example pasta with meat or even a Sunday roast. This can slow down the absorption of alcohol into your bloodstream.
Avoid a greasy takeaway
Experts say a greasy takeaway will leave your digestive system feeling sluggish and could disrupt your sleep after the game. Or even stop you getting any kip at all. Nutritionist Rob Hobson said a simple bowl of cereal, such as Weetabix or Rice Crispies, can actually help promote sleep after a late night. And a light snack before bed could even encourage you to have a healthier breakfast as it would reduce cravings. He said: "Carbohydrates increase the uptake of tryptophan by the brain, an amino acid that helps make serotonin which is then converted into melatonin – the so-called sleep hormone."
Don't doomscroll at full-time
The post-match social media analysis can stop you winding down for bed and make dropping off almost impossible. Just 20 minutes to quietly decompress, such as reading a book or listening to music, is better than jumping straight into bed, experts say. And make sure you put your phone away. Dr Vass said: "This can help calm the nervous system and ease your body from a state of cortisol-driven alertness into rest and digest mode, making it easier for you to drift off. After the game, it's important not to doomscroll – whether we win or lose – to encourage the body into a state of rest. Continuing to look at screens can trigger a stress response, disrupting melatonin and making it harder for us to sleep."
How to recover the next day
If you're still feeling rough the next day, experts suggest drinking water and electrolytes to rehydrate after a heavy night of boozing, which can strip your body of vital fluids. They also recommend getting out in the sunshine as it can help reset your body clock. While it is tempting to neck coffee straight away, avoid it on an empty stomach. Nutritionist Emma Bardwell warned: "It can make you feel more jittery, especially if you're dehydrated. Have your water or electrolytes first, then caffeine with or after breakfast." And a steady supply of energy throughout the day is needed to keep you powering through, so experts recommend plenty of protein and slow-release carbohydrates. But avoid a fry-up, which can also leave you feeling sluggish and can be harder to digest. Emma added: "Think eggs on wholegrain toast, Greek yoghurt with berries and oats, or a smoothie with milk, banana, berries, oats and protein powder. This is gentler than a greasy fry-up, which can sit heavily if your gut is already fragile, and will help steady your blood sugar and support your energy."
