The World Cup’s schedule stretches from early evening to the deep hours of the night, with matches kicking off anywhere between 17:00 and 05:00. For millions of supporters who must be up for work or school the following day, the excitement of the game can turn a simple viewing into a sleep‑disrupting ordeal.
The science behind the struggle
Professor Russell Foster, a sleep scientist at the University of Oxford, explains that the adrenaline from a live match keeps the brain aroused long after the final whistle, making it harder to transition into rest.
In England, the tournament features two 21:00 kick‑offs and a 22:00 start, while Scotland faces an especially tight lineup that includes a 02:00 game on a school night and a 23:00 fixture shortly after.
Three ways to cope with the odd hours
The first approach, dubbed the "full American", involves shifting one’s daily rhythm to align with North American time zones for the duration of the tournament, effectively treating the event as a temporary relocation.
The second method, called the "sandwich", splits sleep into two blocks: a short rest before the match and a longer recovery sleep afterward, allowing the body to catch up on missed rest.
The third tactic, the "squeeze", sees fans stay up through the entire broadcast, then snatch a couple of hours of sleep before having to rise for the next day’s obligations.
Regardless of the chosen strategy, experts warn that chronic sleep loss and alcohol consumption can impair cognitive performance and increase safety risks, especially for those operating machinery or driving after a late night.
Caffeine can provide a temporary boost, but it should be timed carefully to avoid interfering with the subsequent sleep window, and short, strategic naps are recommended to refresh a tired mind.
Parents watching with children need to consider age‑related sleep patterns: younger kids tend to fall asleep earlier, while teenagers may find it difficult to wake after a late‑night game, so setting consistent bedtime routines becomes essential.