Sleep expert James Wilson, known as The Sleep Geek, has advised football fans to avoid salty foods during late-night World Cup kick-offs to protect their sleep. Wilson, who has worked with professional footballers to optimize performance through better sleep, shared five key hacks for fans to enjoy the tournament without sacrificing wellbeing.
Salty Foods and Dehydration
Wilson cautioned that while late-night snacking won't automatically ruin sleep, regularly overdoing salty treats can lead to dehydration, discomfort, and feeling less refreshed in the morning. He emphasized that the goal is not perfect sleep every night but finding a balance that allows fans to enjoy football without paying for it the next day.
Caffeine and Light Management
Fans are also advised to avoid caffeine too close to bedtime. While caffeine can help power through a late fixture, too much too late can cause tossing and turning. Wilson recommends using light therapy tools like boxes or glasses to signal the body to stay alert, making it easier to enjoy late-night games without nodding off.
Strategic Napping
Wilson suggests a nap of 20 to 30 minutes to boost alertness and energy before a game without grogginess. However, he warns against napping too close to normal bedtime, as it can reduce sleep pressure and make falling asleep later more difficult.
Understand Your Sleep Type
The expert highlighted that understanding one's natural sleep pattern is essential. Night owls may find it easier to stay awake for a 2am game and head to bed afterwards, while early birds may be better off sleeping first, setting an alarm, watching the match, and returning to bed.
Survey Findings
The advice follows a survey of 2,000 football fans, which found that 67% plan to watch as much of the World Cup as possible. Among respondents, 73% are willing to stay up later than usual, 10% plan to pull all-nighters, and 19% will get up early to watch highlights 'as live' to avoid spoilers. A further 11% will rely on strong coffee, and 20% are more likely to work from home to maximize tournament viewing. On a typical weekday, fans go to bed around 10:45pm, but during the tournament, 40% are willing to stay up until 2am or later. England fans are more likely than Scots to power through the night (76% vs. 68%), and 56% of England fans would like a Bank Holiday if the national team advances to the knockout stages.
Andy Rhodes, general manager for the UK and Ireland at Lenovo, which partnered with Wilson, 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.”
Top Tips for the FIFA World Cup
- Plan your schedule: Prioritize matches that matter most to avoid exhaustion.
- Understand your sleep type: Decide whether to stay up or take naps based on your natural pattern.
- Use naps strategically: A 20–30 minute nap can boost alertness; avoid napping too close to bedtime.
- Use light to stay alert: Light therapy boxes or glasses can help signal wakefulness.
- Watch what you consume: Avoid caffeine too close to bedtime, limit alcohol, and be mindful of salty or sugary snacks.
