Staying up late watching the World Cup? Learn how to stay fit in the morning

Bangla Press Desk:   Bangladeshi football fans are excited about the 2026 World Cup. Due to the time difference, Bangladeshi football fans have to stay up late to watch many important matches.
Many people are regularly losing sleep while enjoying the games of their favorite team, which is affecting their normal life the next day.
Fatigue, drowsiness, lack of concentration and decreased performance are becoming very common problems due to lack of sleep. However, according to experts, there is no need to make the whole day ineffective because of one night of waking up. If you follow some simple strategies, it is possible to bring the body back to its normal state the next morning even after waking up at night.
Choose a sleep plan in advance:
According to sleep experts, three strategies are most effective for watching games at night—
1. Complete night-based routine change
Some people completely switch to a night schedule during the World Cup. Although it takes a few days, the body gets used to it.
2. Sleep in two parts
You can try to take a nap before the game starts and sleep again after the game. This will reduce fatigue a bit.
3. Adjusting to a short sleep
Watching a game all night and then sleeping for a while to do the day's work - this is easy, but it puts stress on the body.
Effects on the body after waking up at night
According to experts, if you sleep less, your mood becomes irritable the next day, your attention decreases, and your decision-making ability weakens. You may even be more prone to risky behavior. Therefore, it is recommended to refrain from making important decisions or doing any major work after waking up at night.
Caution on caffeine use
Although tea, coffee, or energy drinks may temporarily refresh you, excessive consumption has a negative effect on sleep.
So it is better to limit your caffeine intake to a specific time rather than consuming excess caffeine before the game starts.
According to experts, the last caffeine intake should be taken at least a few hours before bedtime.
Short naps can be beneficial
A short nap of 20-30 minutes in the afternoon helps to refresh the body. However, sleeping longer can increase sleepiness. Source: BBC

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