Staying up for the football? Here's how to survive a World Cup all-nighter

A significant story is unfolding on the international scene. Staying up for the football? Here's how to survive a World Cup all-nighter20 minutes ago Share Save Add as preferred on GoogleJames GallagherHealth and science correspondentBBCSo, you want to watch the World Cup, but you have no idea how you're going to cope with the sleep-wrecking kick-off times? Some of them are going to be a challenge if you've got work or university in the morning – and you don't want a call from school to say your kids are snoring in maths.

Well don't worry, I've got you covered… forget blocks and tackles, this is the tactical plan you need for the football. We'll look at sleep hacks and the sweet spot for coffee and we'll offer a little bit of relationship advice and some tips for children. (Be warned they will not make you popular).

The Details

But first a reminder of what we're up against in this 104-match extravaganza of the beautiful game. The group stage kick-off times are: 17:00, 18:00, 20:00, 21:00, 22:00, 23:00, 00:00, 00:30, 01:00, 02:00, 03:00, 04:00 and 05:00. "It's perfectly designed to screw things up," says sleep scientist Prof Russell Foster, from the University of Oxford.

He says you won't fall asleep the second the final whistle blows either because "you're going to get so energised, it'll be difficult to wind down". England have two 21:00 kick offs and a 22:00 to start. Scotland, back at the World Cup after 28 years, have a particularly cruel set of fixtures starting at 02:00, followed by their last group game at 23:00 on a school night.

The three sleep strategiesGetty ImagesSome games are going to be easier to cope with than others, but the first thing we need to decide is when to sleep. There are three key plans:The full AmericanThe sandwichThe squeezeThe most hard-core committed football fan who has no other commitments in life - or at least a very understanding family - could go for the full American. "Put yourself on North American timing for the duration of the World Cup," says Dr Victoria Revell, from the University of Surrey.

What Experts Say

It'll take you a few days to fully adapt, but after that you'll be almost nocturnal and will manage to take in the whole World Cup. The only price will be human contact, but that'd only be a distraction anyway. If that sounds too much, then try the sandwich or the squeeze depending on kick-off times and what feels right for you.

The sandwich strategy involves two sleeps – one before and one after the game. So you're going to bed early, setting an alarm for just before kick-off and then enjoying the game. The downside is you might be a bit groggy, but the adrenaline rush should take over so you enjoy it, although you "might struggle to then fall back asleep", says Revell.

The squeeze method involves staying up all night to watch it and squeezing in a couple of hours sleep before you have to get up. It's the simplest plan, but "you're going to cut your sleep very short and there are consequences the next day," says Revell. Whether you're an early riser or a night owl will dictate what appeals more to you.

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