With England taking on Mexico at 1am BST, World Cup fans are seeking ways to stay awake. Nutritionist Jenna Hope suggests that food choices throughout the day can help. She recommends three decent-sized, high-protein meals spread across the day, with the final meal at around 9pm.
High-Protein Dinner Options
Hope advises focusing on lean meat, oily fish, vegetables, and wholegrains. Examples include a quinoa salad with roasted vegetables and tofu or a salmon fillet. These options help maintain energy levels and keep you awake longer.
She also warns against snacking during the game, as it may lead to overeating.
Sleep Management Tips
Sleep and body specialist Dr Katharina Lederle recommends sleeping both before and after kick-off to maximize rest. She suggests going to bed at your natural bedtime or 30 minutes earlier, then waking up at kick-off. Keeping the mind active with lights on, conversation, or music can also help stay alert.
Dr Lederle advises avoiding alcohol during the match, as it reduces sleep quality and causes next-day fatigue.
Nap Strategy
This Morning's resident doctor Zoe recommends a 90-minute evening nap. She explains that naps should be either 20-30 minutes or 90 minutes to avoid sleep inertia. For a nap, she suggests a dinner containing turkey or chicken, rich in tryptophan, which helps produce melatonin. She advises napping around 8pm to wake up at 9.30pm.
Coverage of the Mexico vs England game kicks off from 12am on BBC One.
