Staying up for the match? How to handle a 1am kick-off

Staying up for the match? How to handle a 1am kick-offByJames GallagherHealth and science correspondentPublished13 June 2026Updated 4 minutes agoThe England football team have a huge challenge taking on Mexico, on their home turf, in the last 16 of the World Cup.But fans back home have an equally daunting task - surviving that 01:00 kick-off on a Monday morning.The match will go on until at least 03:00 and that's without extra time, penalties or watching any of the post-match analysis and pubs can open until 05:00.That is a sleep-wrecker - especially if you've got school, university or work on Monday. "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".Well don't worry, I've got you covered… forget solving England's leaky defence, 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).Find your local World Cup hero with our postcode lookup Published26 JuneThe three sleep strategiesImage source, Getty ImagesThe first thing we need to decide is when to sleep. There are three key plans:The full AmericanThe sandwichThe squeezeThe most hardcore England 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," says Dr Victoria Revell, from the University of Surrey.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 England game and all the other late-night fixtures. The only price will be human contact, but that'd only be a distrac...