England are set to play Mexico in a highly contested match in the early hours of Monday morning, prompting many fans to weigh whether staying up and losing sleep is worth it. The government announced on Thursday (2 July) that pubs showing the match can stay open until 5am, but those with early work commitments face a dilemma.
Expert Advice: How to Enjoy Both Football and Sleep
Dr Todd Green, lead GP at digital health clinic Kry Livi, suggests fans can have the best of both worlds. He says: "One late night really isn't the problem. It's stringing three or four together that starts to affect your concentration, your mood, and your immune system." He recommends treating sleep like a bank account: if you plan to make a withdrawal on match night, make deposits beforehand by going to bed 30 to 45 minutes earlier in the preceding nights.
NHS Sleep Recommendations
According to the NHS, healthy adults usually need between seven and nine hours of sleep. However, factors such as age, health, and personal circumstances affect individual needs. Teenagers, children, and babies require more sleep due to growth, with newborns sleeping anywhere from eight to 16 hours.
Effects of Sleep Deprivation
While a few hours less sleep one night may not have a huge effect, going without any sleep can have significant impacts. The NHS advises that a few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts affecting daily life. Extended sleep deprivation can lead to severe symptoms:
- 24 hours without sleep: Anxiety, irritability, disorientation, and minor perceptual distortions.
- 48 hours without sleep: More severe symptoms and complex hallucinations, such as seeing or hearing things that aren't there.
- 72 hours without sleep: Extreme sleep deprivation resembling psychosis, including hallucinations, delusions, and intense emotions or behaviors.
Healthline notes that insufficient sleep can disrupt hormone levels regulating hunger, potentially leading to overeating, weight gain, and an increased risk of cardiovascular issues.
