Following England's 3-2 victory over Mexico in the early hours of Monday, sleep expert Dr Sophie Bostock has advised fans to take a power nap between 1pm and 3pm to recover from sleep deprivation. The match, part of the World Cup 2026, was delayed by an hour, leaving many supporters with disrupted sleep and what is being called a 'sleep hangover'.
Expert Tips for Recovery
Speaking on Heart Radio's Breakfast Show, Dr Bostock explained that the effects of sleep deprivation typically hit the following afternoon. She recommended a short nap of 20 to 30 minutes, with 26 minutes being the ideal length. 'That allows you to experience the lighter stages of sleep but you don't get into deep slow wave sleep,' she said. Waking from deep sleep can cause grogginess, known as sleep inertia, which can take up to an hour to recover from.
Caffeine and Light Exposure
Dr Bostock also addressed caffeine use, noting that while it can boost alertness, it has drawbacks, especially for those sensitive to it. 'When you're trying to get back into your routine, the best thing is to tune in with your body,' she advised. She cited research showing that after 24 hours without sleep, alertness drops by about 50% in terms of reaction time, and decision-making and coordination are impaired. The effects can be comparable to being over the drink-driving limit, she warned.
To improve alertness, Dr Bostock recommended getting outside during the day. 'Get some bright light, go outside, have a break in the bright natural sunshine. That's probably one of the most powerful alert signals to our brain,' she said.
Match Details
England secured a 3-2 win over Mexico in a thrilling match that kept fans up late. The game was delayed by an hour, adding to the sleep disruption for many viewers. Dr Bostock's advice aims to help fans recover quickly and get back to their normal routines.
