Many people who stayed up late or pulled all-nighters to watch the recent England match may face challenges the following day, according to sleep and nutrition experts. Dr. Neil Stanley, an independent sleep specialist, recommends setting an alarm for as late as possible rather than relying on the snooze button, which he says can disrupt sleep further. He also suggests going to bed earlier than usual if possible, but only when genuinely ready to sleep, to help minimize the effects of lost rest.

Nutrition also plays a significant role in combating the aftereffects of a late night. Dr. Emma Derbyshire, a nutritionist, advises beginning the day with a glass of orange juice, which can help alleviate fatigue and restore electrolytes. She cautions against skipping breakfast or consuming meals high in sugar, carbohydrates, or fat, suggesting instead that a high-protein breakfast and lunch provide a sustained energy release throughout the day.

Alcohol and caffeine are commonly used to stay alert during late-night events, particularly in social settings such as pubs. However, Dr. Stanley warns that excessive intake of either can worsen sleep disturbances or cause unintended drowsiness during critical moments, such as the game itself.

Experts also emphasize the safety risks associated with sleep deprivation. Tiredness is a leading factor in traffic accidents, and those lacking adequate rest are advised not to drive. To help remain alert, exposure to natural sunlight is encouraged, as it suppresses melatonin production—the hormone responsible for inducing sleep.

Finally, both experts acknowledge that individuals experiencing insufficient sleep are likely to experience irritability throughout the day. They recommend accepting these feelings and prioritizing rest to recover fully.