World Cup matches are being played at times that make it difficult for many fans to get a full night's sleep.
According to DR, a sleep researcher has shared a number of tips on how to make the most of both the matches and their sleep.
Split your sleep
It is not necessary to sleep through the entire night in one uninterrupted stretch. Shorter sleep periods can still provide valuable rest.
Get some sleep before work
If you stay up during the night to watch a match, getting a couple of hours of sleep before heading to work can make a noticeable difference.
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Sleep after work
If your morning schedule is too busy, you can recover some of your lost sleep by resting after the workday is over.
Don't be afraid of interrupted sleep
According to the sleep expert, split sleep can still have positive effects when you are not getting enough rest.
Keep power naps very short
A power nap should last no more than 10 minutes if you want to avoid waking up feeling groggy and tired.
Choose a longer nap if needed
If you have more time available, aim to sleep for at least 45 minutes, or ideally up to 90 minutes.
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Avoid 20 to 30-minute naps
Naps lasting 20 to 30 minutes can leave you feeling groggy because you may wake up before completing a full sleep cycle.
Athletes use long naps
A 90-minute nap is often used by athletes looking to maximize their recovery.
Forty-five minutes can also help
If a 90-minute nap is not possible, the sleep expert believes that 45 minutes can still be an effective alternative.
Adjust your body clock during a longer holiday
If you are off work during the World Cup, you can try shifting your sleep schedule to better match the late kick-off times.
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Avoid morning light
If you want to reset your body clock, it is important to limit your exposure to morning light by keeping the curtains closed.
Go straight to bed after the match
Once the match has ended, it is recommended that you go to bed immediately and sleep for as long as possible.
A new sleep schedule requires consistency
It is possible to adjust your body clock, but doing so requires sticking to your new routine consistently.
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