England's World Cup round of 16 match against Mexico kicks off at 1am BST, the earliest ever start time for the Three Lions at a major tournament. While travelling supporters in Mexico enjoy a 6pm local start, fans back in the UK face a dilemma: stay up late, set an early alarm, or skip the action entirely.
England manager Thomas Tuchel has encouraged parents to write excuses for school so children can watch the match. However, skipping work is not feasible for many. Sleep scientist Dr Sophie Bostock offers three reliable techniques to fall asleep after the final whistle.
Split Sleep and Power Naps
Dr Bostock does not recommend pushing through the night. Instead, she advocates splitting sleep. She told us: 'There are many things England fans can do to be as well rested as possible. They can take a power nap during the day. A short amount of sleep is better than powering through.'
She suggests going to bed at a normal time and having a split sleep. Research shows that more than 50% of fans struggle to sleep for more than 40 minutes after the final whistle. 'Your body is wired and in a stress response. Things that get it going are unpredictability, a lack of control, and threat. As a football fan you feel your tribe, your community is under threat and you have no control over the outcome. You're completely powerless.'
'Your adrenaline and cortisol are spiking, it's the early hours of the morning, your brain amps up at a time it's designed to sleep. But there are things people can do to counteract that.'
Three Techniques to Wind Down
Dr Bostock provided three recommendations for returning to sleep after the match.
1. Listen to Calming Music
She encourages supporters not to jump into bed immediately after the match concludes. The likelihood is you'll still be replaying the game mentally. 'Try to bring your heart rate down before getting into bed, check it on a smart watch if you have one. Listen to calming music.'
2. Stretching
Despite the unsociable hour, moving your body when the result is confirmed can help. 'Stretching also regulates blood sugar, improves circulation and releases tension.'
3. Legs Up Against the Wall
Her personal favourite: 'Leaning with your legs up against the wall. A few minutes of that will make a huge difference. Combine this with slow breathing, that will help lower your heart rate and bring it under control. If you have an over-active mind, a calm body will calm the mind.' She also mentioned that a 'quick bit of journaling' is personally beneficial.
Additional Advice on Alcohol and Snacks
Dr Bostock noted that if you wish to prioritise sleep, avoid alcohol: 'Your body isn't built to process it (booze) at that time of night.' For snacks, she recommends healthier choices such as carrots, hummus, cottage cheese, toast, peanut butter, Greek yoghurt or fruit.
