The upcoming World Cup presents a significant challenge for fans due to its late-night kick-off times, with some games starting as late as 05:00. Sleep experts advise on strategies to manage sleep deprivation and its consequences.
Sleep scientist Professor Russell Foster from the University of Oxford stated that the timing of the matches is "perfectly designed to screw things up," noting that the energy from watching the games will make it difficult to wind down afterward. Dr. Victoria Revell from the University of Surrey outlined three main sleep strategies: the 'full American,' the 'sandwich,' and the 'squeeze.'
The 'full American' approach involves adopting a nocturnal schedule for the entire tournament, which may lead to reduced social interaction. The 'sandwich' method suggests sleeping before and after the game, though it may result in grogginess and difficulty falling back asleep. The 'squeeze' method, the simplest, involves staying up all night and sleeping for a few hours afterward, but carries significant consequences for the next day.
Consequences of sleep deprivation, particularly when combined with alcohol, include mood swings, irritability, anxiety, and reduced empathy. Cognitive functions such as concentration, decision-making, creativity, and productivity are also severely affected. Dr. Revell warned that sleep deprivation increases the likelihood of taking risks and being impulsive, potentially leading to safety issues like an increased incidence of road traffic accidents.
Caffeine can be used to combat tiredness, but experts advise consuming it at least eight hours before intending to sleep to avoid further disrupting sleep patterns. Strategic napping, ideally for 20-30 minutes after lunch, is recommended to refresh the brain. For children, younger ones should maintain their regular sleep schedules, while teenagers might be able to stay up later, though waking them early for matches before school is suggested as a way to protect their overall sleep quality and performance.