World Cup fans: Expert advice on avoiding sleep debt for early morning matches

For fans eager to watch the Belgian national team, the "Red Devils," play in the early morning hours, a key concern is how to manage sleep deprivation. The match against the United States for a spot in the World Cup quarterfinals kicks off at 2 AM, presenting a challenge for maintaining a healthy sleep schedule.

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It is never recommended to shorten your night. But I would also not say that it is a big disaster. There are many professions that also have to get up or stay awake during the night, think of doctors. If that doesn't happen too often, that's not so bad.

Sleep expert An Mariman from UZ Gent advises that while shortening one's night is never ideal, a single instance is not a major catastrophe, drawing parallels to professionals like doctors who work night shifts. However, she stresses the importance of avoiding critical career decisions the day after such a disrupted sleep pattern, as cognitive functions can be affected.

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What is important is that you do not have to make the most important decisions in your career the day after. Those can be influenced by your shorter night.

Mariman suggests a strategy for those determined to watch the game: sleep beforehand. Similar to advice given to shift workers, she recommends getting some sleep before the match begins. She also cautions against caffeine, which actively counteracts sleepiness and can make falling asleep later more difficult, and alcohol, which fragments sleep and leads to feeling less rested.

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The match starts tonight at 2 AM. So I would suggest the same as what we recommend to people who work in shifts and have to start at night: don't stay up, but sleep beforehand. That way, you've had part of the night.

To help the body recover, Mariman advises against going to bed too early the following day, as this can further disrupt the sleep-wake cycle. Instead, she recommends allowing the body to naturally recover, as it will likely lead to deeper sleep the subsequent night due to increased sleep pressure. A short power nap of no more than 20 minutes can also help improve cognitive function and concentration during the day.

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Caffeine is certainly not recommended. It has a very activating effect and counteracts your sleepiness. As a result, you will have more difficulty falling asleep afterward.