England face Mexico in a World Cup round of 16 match at the Azteca Stadium on Monday, with kick-off at 1am BST — the earliest ever for a Three Lions tournament game. For fans in the UK, staying up to watch presents a sleep challenge. Sleep scientist Dr Sophie Bostock offers three foolproof tricks to help fans fall asleep after the final whistle.
Split Sleep and Power Naps
Dr Bostock advises against powering through the night without sleep. Instead, she recommends taking a power nap during the day and considering a split sleep schedule: go to bed at your normal bedtime, wake up for the match, then try to sleep again afterward. Research shows that over 50% of fans struggle to sleep for more than 40 minutes after the final whistle, as adrenaline and cortisol spike due to the stress and unpredictability of the game.
Three Tricks to Wind Down
To counteract the body's stress response, Dr Bostock suggests three techniques:
- Music: Don't rush to bed immediately. Listen to calming music to lower your heart rate. Check your heart rate on a smartwatch if available.
- Stretching: Move your body after the match. Stretching regulates blood sugar, improves circulation, and releases tension.
- Legs up against the wall: Lie on your back with legs elevated against a wall for a few minutes. Combine with slow breathing to lower heart rate and calm an over-active mind.
She also finds "a quick bit of journaling" useful for clearing the mind.
Avoid Alcohol and Healthy Snacking
For those planning to drink during the match, Dr Bostock warns that alcohol disrupts sleep, as the body isn't built to process it at that time of night. She recommends healthy snacks such as carrots, hummus, cottage cheese, toast, peanut butter, Greek yoghurt, or fruit.
