Dr Todd Green, lead GP at digital health clinic Kry Livi, has outlined a 20-minute nap method and other strategies to help England fans avoid feeling tired the day after the 1am match against Mexico. The fixture kicks off at 1am BST on Monday, with pubs allowed to stay open until 5am by government exemption.
Build up your sleep bank before the match
Dr Green emphasised that one late night is not the problem, but consecutive late nights can impair concentration, mood, and immune function. He advised treating sleep like a bank account: making deposits by going to bed 30 to 45 minutes earlier in the nights leading up to the game can help cope with the withdrawal on match night. While it may be too late to pre-load sleep fully, prioritising recovery sleep in the following days helps the body bounce back faster. He recommended being strategic about which matches are worth staying up for.
The 20-minute nap technique
According to Dr Green, a well-timed nap is one of the most underrated tools. He recommended keeping naps to just 20 minutes: long enough to reduce fatigue and sharpen alertness without entering deeper sleep stages that cause grogginess. He stressed setting an alarm and timing the nap between 1pm and 3pm, aligning with the body's natural early-afternoon dip. Napping later risks disrupting night-time sleep.
Use caffeine cleverly
Dr Green advised limiting caffeine consumption to before 3pm if planning to sleep by midnight, as caffeine has a half-life of five to six hours. A coffee at 10pm can still affect sleep at 3 or 4am. He noted that a regular cup of tea contains enough caffeine to aid alertness but is gentler than a double espresso late at night. After the final whistle, a herbal tea like chamomile or valerian can signal the brain to wind down.
Eat well and stay hydrated
Late nights and match tension often lead to poor eating choices, Dr Green warned. Adrenaline makes it hard to notice fullness, and the body is less efficient at processing sugar spikes late at night. He distinguished between a decent meal before kick-off and prolonged snacking on salty, high-sugar foods, which spike blood sugar, cause energy crashes, and disrupt sleep. He also urged drinking water throughout the evening, as mild dehydration worsens fatigue.
