The 2026 World Cup in the USA, Canada, and Mexico thrills millions of fans - but also brings a problem: sleep deprivation. Due to the time difference, many games will kick off late in the evening or even in the middle of the night here. Anyone who doesn't want to miss a goal will quickly find themselves sitting in front of the TV until the early morning hours. But how do you get through the next day at work, university, or school feeling fit?
Don't watch every game live
As painful as it sounds for die-hard soccer fans: Nobody really has to watch all 104 World Cup matches live. It's better to select the most important games and fall back on highlights or summaries the next morning for less exciting matches.
Plan the World Cup sleep strategy
If you know that a top game doesn't end until 3 a.m., you should plan your sleep in advance. Going to bed earlier the night before or taking an additional midday nap can help cushion the sleep deficit.
The World Cup lasts several weeks. Anyone who regularly stays up late into the night quickly accumulates a sleep deficit. Days without games are therefore ideal for going to bed a little earlier and replenishing energy reserves. A short nap of 10 to 20 minutes can work wonders. Especially during the World Cup, a power nap during lunch break can significantly improve concentration and save the afternoon.
After a short night, you want nothing more than to go back to bed. That's exactly when exercise in the fresh air helps. Daylight signals to the body that it's time to wake up and can stabilize the internal clock.
Use caffeine wisely
While coffee can provide a short-term wake-up boost, it shouldn't be consumed until just before bedtime. Anyone watching a World Cup game at night is better off using caffeine strategically and avoiding it after the final whistle, so the body can actually settle down.
Stay away from alcoholic beverages and greasy snacks
For many people, alcoholic beverages, chips, and pizza are part of a successful soccer evening. But especially at night, alcohol and heavy meals put additional strain on sleep. Anyone who needs to function the next morning should opt for light snacks like nuts, fruit, or vegetable sticks instead.
Screen off after the final whistle
Scrolling through social media for an hour after the game or watching all the expert analyses unnecessarily prolongs the waking phase. Better: Turn off immediately after the final whistle and give your body the chance to fall asleep as quickly as possible.
