World Cup fans warned of sleep deprivation as experts offer strategies to survive late-night matches

Die-hard football fans planning to follow the World Cup face a significant challenge: the tournament's kick-off times, with some matches starting as late as 5 a.m. This schedule poses a problem for those with work, university, or family commitments, potentially leading to exhaustion and reduced performance during the day.

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It's perfectly designed to screw things up.

Sleep scientists and health experts offer tactical advice for navigating the sleep-disrupting schedule. Professor Russell Foster from the University of Oxford notes the schedule is "perfectly designed to screw things up" and warns that even after the final whistle, fans may remain too energized to sleep easily.

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

To combat this, three main strategies are proposed. The "full American" involves adopting North American timing for the duration of the World Cup, becoming almost nocturnal. A less extreme option is the "sandwich" strategy, which involves two periods of sleep – one before the game and another after. The "squeeze" method is the simplest, requiring fans to stay up all night and then get a couple of hours of sleep before their day begins.

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Put yourself on North American timing for the duration of the World Cup.

Dr. Victoria Revell from the University of Surrey advises that the best approach depends on individual preferences and circumstances. However, she cautions that any strategy involving significantly reduced sleep will have consequences the next day. Fans are warned that cutting sleep short is almost inevitable, and the effects of tiredness on cognitive function should be considered.

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you might struggle to then fall back asleep