Sleep experts back power naps as England fans brace for 1am World Cup kick-off against Mexico

England supporters are facing a genuine sleep dilemma ahead of their World Cup group-stage clash against Mexico, which kicks off at 1am, with the UK government confirming that pubs can remain open until 5am for the fixture.

For fans determined to stay up, sleep experts are recommending a power nap of no more than 20 to 30 minutes — ideally taken between 2pm and 4pm on the day of the game.

“Any more than that, you risk going into the first cycle of sleep and you’ll just start falling into deeper sleep and you’ll wake up groggy,” Dr Dally Chalmers, a health psychologist and sleep expert at Keele University, told the Press Association.

Dr Chalmers was candid about the broader trade-off for those with Monday morning commitments. “My advice would be not to stay up,” she said. “Maybe instead record it — that’s what I would encourage as a practitioner. Obviously it’s not the same vibe.”

She also cautioned that the emotional aftermath of the match — whether celebration or commiseration — will delay sleep further. “It’s not going to be a case that as soon as the game finishes, you’re going to go straight to bed and when you hit the pillow you’re straight to sleep. No, you’ll need time to wind down from the excitement or the commiserations.”

Dr Nerina Ramlakhan, sleep expert and author of Tired But Wired, echoed the advice and urged fans to manage their expectations. “Be realistic that you may not sleep so well that night, and if you can put the emphasis on resting rather than sleeping,” she told PA.

Ramlakhan drew a distinction between the popular concept of a “disco nap” — taken later in the evening — and the power nap she recommends, which should fall earlier in the afternoon window of 2pm to 4pm. “When you’re napping, you’re not trying to sleep,” she noted.

Skills minister Baroness Jacqui Smith said she planned to take a disco nap on Sunday afternoon before staying up to watch the match.

For those who cannot face the late night, a full re-run of the game is scheduled for early the following morning, offering a spoiler-free alternative for supporters who choose rest over real-time drama.