How a 20‑minute nap could spare England fans from 1 am fatigue

As the clock ticks toward a 1 am kickoff in England’s World Cup clash with Mexico, fans face a sleepless dilemma. The government announced on Thursday that pubs may remain open until 5 am, forcing supporters with Monday morning commitments to choose between staying awake or prioritising sleep.

"My advice would be not to stay up," Dr Dally Chalmers, a health psychologist and sleep expert at Keele University, told the Press Association. The BBC will offer “stay up or catch up” coverage, broadcasting the match live on BBC One and BBC Radio 5Live, with a full re‑run on BBC Two at 7.10 am and an extended 15‑minute highlights programme on BBC iPlayer and the Football YouTube channel.

Dr Chalmers warned that reduced sleep can cause grogginess, increased hunger and short‑term memory lapses, and added that the game’s outcome will also affect rest. She suggested supporters record the match instead of watching live, noting that the live vibe cannot be replicated.

For those determined to watch, Dr Chalmers recommends a 20‑30‑minute power nap, preferably before 4 pm on Sunday. She cautioned that naps longer than that risk entering the first sleep cycle, leading to deeper sleep and morning grogginess.

Sleep expert Dr Nerina Ramlakhan, author of *Tired But Wired*, advised focusing on rest rather than sleep, and suggested a 20‑minute nap between 2 pm and 4 pm on Sunday. Skills minister Baroness Jacqui Smith told Sky News she plans a “disco nap” on Sunday afternoon before staying up for the match, though Dr Ramlakhan prefers the shorter power nap.

Professor Charlie Pedlar, an exercise science expert at St Mary’s University, urged fans to “bank” sleep by going to bed early in the nights leading up to the fixture. He warned that sleep loss poses health risks and that fans should seek other opportunities to rest.

Dr Chalmers advised against letting children or teenagers stay up, recommending a football‑themed supper and a fun Sunday evening instead. She added that exposure to natural daylight the morning after the game can reset the circadian timer, helping people feel more awake and improve subsequent sleep.