How to get through World Cup-induced sleep deprivation

How to get through World Cup-induced sleep deprivationImage source, Getty ImagesByAmy Walker and James Gallagher, Health and science correspondentPublishedJust nowYou know the score. You stayed up late at the pub in the early hours of the morning, or set your alarm for after midnight to watch England in its nail-biting match against Mexico.The result was worth it, with the country through to the quarter-finals. But the euphoria alone might not get you through the next few hours if you have not managed to net the day off.Now you are blinking at the screen, as unread emails or your boss's requests morph into visions of Jude Bellingham's flying header. But fear not, while you are bound to feel groggy or more irritable today, there are some ways you can feel more alert.Be wise with your caffeine intakeIt sounds like a no-brainer, especially if you are scrolling through these tips on your fifth flat white of the day. Whichever way you get your caffeine intake - coffee, tea or energy drinks - you may find yourself reaching for more, because the drug changes the way the brain works so it stops paying attention to the signals saying we're tired.But be wise with it to make sure you can catch up on sleep tonight. The stimulant lingers in the body for a long time and scientists recommend having your last dose roughly eight hours before bedtime.So, reader, if you are wanting an early bedtime - knock that espresso order on the head now.Get some daylightWhile the thought of braving the outside world may feel like the last thing you want to do, daylight can be a saviour when you are tired.Get outside as soon as you can. Light sets our circadian rhythm, or 24-hour body clock, which tells us when to wake up. It means early light will tell your tired brain it is time to switch on, and it also tells your body to feel sleepy when daylight fades.Have a strategic napStrategic napping is also a power move to help refresh the brain for the afternoon. If you can wing it on yo...