Staying up for the match? How to handle a 1am kick-off

For dedicated England fans, the prospect of watching their team take on Mexico in the World Cup last 16 presents a dual challenge: supporting the team on the pitch and surviving a daunting 1 a.m. kick-off back home. The match is scheduled to run until at least 3 a.m., and that's before considering potential extra time, penalties, or post-match analysis, with pubs allowed to stay open until 5 a.m.

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It's perfectly designed to screw things up.

This late start is a significant disruption, especially for those with work, university, or school commitments the following morning. Sleep scientist Professor Russell Foster from the University of Oxford notes that such schedules are "perfectly designed to screw things up." He adds that winding down after the game can be difficult due to the adrenaline rush, making it hard to fall asleep immediately after the final whistle.

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you're going to get so energised, it'll be difficult to wind down

To help fans navigate this sleep-deprived scenario, the article outlines three distinct strategies. The "full American" approach involves adjusting to North American time for a few days, making one almost nocturnal. A more moderate option is the "sandwich" strategy, which involves sleeping before and after the game, though this may lead to grogginess. The "squeeze" method is the simplest, involving staying up all night and catching a couple of hours of sleep before the day begins, but it significantly shortens sleep duration with potential consequences.

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Put yourself on North American timing.

Dr. Victoria Revell from the University of Surrey advises that the best strategy depends on individual chronotypes, with morning people potentially favoring the sandwich and night owls the squeeze. The article also warns that consuming alcohol while watching the game can worsen the effects of sleep deprivation, as alcohol, while a sedative, disrupts sleep quality. Beyond sleep, the piece promises tips for coffee timing and even relationship advice for fans whose late-night viewing habits might strain personal connections.

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you might struggle to then fall back asleep