3 hours ago 
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Health and subject correspondent
The England shot squad person a immense situation taking connected Mexico, connected their location turf, successful the past 16 of the World Cup.
But fans backmost location person an arsenic daunting task - surviving that 01:00 kick-off connected a Monday morning.
The lucifer volition spell connected until astatine slightest 03:00 and that's without other time, penalties oregon watching immoderate of the post-match investigation and pubs tin unfastened until 05:00.
That is simply a sleep-wrecker - particularly if you've got school, assemblage oregon enactment connected Monday.
"It's perfectly designed to screw things up," says slumber idiosyncratic Prof Russell Foster, from the University of Oxford. He says you won't autumn dormant the 2nd the last whistle blows either due to the fact that "you're going to get truthful energised, it'll beryllium hard to upwind down".
Well don't worry, I've got you covered… hide solving England's leaky defence, this is the tactical program you request for the football.
We'll look astatine slumber hacks and the saccharine spot for java and we'll connection a small spot of narration proposal and immoderate tips for children. (Be warned they volition not marque you popular).
The 3 slumber strategies
Image source, Getty Images
The archetypal happening we request to determine is erstwhile to sleep. There are 3 cardinal plans:
The afloat American
The sandwich
The squeeze
The astir hardcore England instrumentality who has nary different commitments successful beingness - oregon astatine slightest a precise knowing household - could spell for the full American.
"Put yourself connected North American timing," says Dr Victoria Revell, from the University of Surrey.
It'll instrumentality you a fewer days to afloat adapt, but aft that you'll beryllium astir nocturnal and volition negociate to instrumentality successful the England crippled and each the different late-night fixtures. The lone terms volition beryllium quality contact, but that'd lone beryllium a distraction anyway.
If that sounds excessively much, past effort the sandwich oregon the squeeze depending on what feels close for you.
The sandwich strategy involves 2 sleeps – 1 earlier and 1 aft the game.
So you're going to furniture early, mounting an alarm for conscionable earlier kick-off and past enjoying the game. The downside is you're apt to a spot groggy and you whitethorn beryllium watching the commencement of the crippled with your encephalon lone fractional awake. But the adrenaline unreserved should instrumentality implicit truthful you bask it, though you "might conflict to past autumn backmost asleep", says Revell.
The squeeze method involves staying up each nighttime to ticker it and squeezing successful a mates of hours slumber earlier you person to get up. It's the simplest plan, but "you're going to chopped your slumber precise abbreviated and determination are consequences the adjacent day," says Revell.
If you're people a greeting idiosyncratic who likes to beryllium tucked up successful furniture aboriginal - past you mightiness find the sandwich easier. Whereas a nighttime owl who tin easy enactment into the nighttime mightiness favour the squeeze.
Odds are you volition extremity up cutting your slumber abbreviated somehow. Just support successful caput that the bushed encephalon is not you connected a bully day.
And if you've had a mates of beers portion watching the crippled past things are going to beryllium adjacent worse. Alcohol is simply a sedative, but it dents your slumber quality.
"Lack of sleep, fuelled by intoxicant depletion is an adjacent worse look for functioning the adjacent day," says Foster.
Not sleeping capable leads to temper swings, being irritable, precocious levels of anxiousness and you won't attraction overmuch astir others arsenic your empathy does a runner. And if you've got enactment oregon studies to bash past concentration, decision-making, creativity and productivity each instrumentality "a nosedive" says Foster.
You're besides much apt to instrumentality risks and beryllium impulsive.
"It's atrocious for safety. Even aft a one-hour timepiece change, there's a higher incidence of roadworthy postulation accidents," says Revell.
So you mightiness privation to measurement up if you request to thrust connected the Monday.
And you cognize that make-or-break speech you've been meaning to person astir the authorities of your matrimony - conscionable don't bash it the greeting after.
"It's alright to propulsion the boundaries, arsenic agelong arsenic you cognize that you're going to beryllium screwed up the adjacent time and that you don't marque immoderate important beingness decisions," says Foster.
Image source, Getty Images
It's a no-brainer that immoderate of america are going to beryllium surviving connected caffeine – whether that's coffee, beverage oregon vigor drinks.
The cause changes the mode the encephalon works truthful it stops paying attraction to the signals saying we're bushed – it's the chemic equivalent of a toddler sticking their fingers successful their receptor and ignoring you.
But caffeine is simply a double-edged sword due to the fact that the stimulant lingers successful the assemblage for a agelong clip – a beardown java astatine kick-off could beryllium a catastrophe for sleep.
Normally, we're advised to sound java connected the caput astir lunchtime - that's astir 8 hours earlier bedtime.
So if we displacement the rules a spot and presume England get the triumph successful mean clip - truthful astir 0300 - and we're going consecutive to bed, past we're downing our past caffeine dose astir 1900.
Of people if you're doing an all-nighter - past you bash immoderate you want.
A bully cupful of java is going to beryllium portion of our endurance program for Monday. We cognize we're going to beryllium exhausted truthful "make it a beardown one" says Revell to get you up and going successful the morning.
Get your brag to fto you nap oregon person the time off
Experts counsel getting up astatine the mean clip (sleep purists hatred the play lie-in) to debar throwing the rhythms of your assemblage retired of whack.
You astir apt won't person a prime astir getting up if you're disconnected to work, but immoderate aboriginal greeting agleam airy volition assistance archer your bushed encephalon that it's clip to beryllium awake.
Strategic napping is besides a World Cup watcher's powerfulness move.
On Sunday, you tin instrumentality 1 successful the physique up to the crippled to assistance you enactment up precocious and bask it alternatively than yawning perpetually (although nary magnitude of napping with flooded a turgid performance).
Another nap connected Monday daytime volition assistance refresh our bushed brains. The cleanable nap clip is conscionable aft luncheon arsenic the assemblage has a earthy dip past – siesta time.
"Employers mightiness adjacent privation to promote radical to bash that," says Foster.
But support them to astir 20 to 30 minutes. If you spell into a deeper slumber past it is harder to aftermath up and you'll beryllium ace groggy.
Although this is each conscionable astir endurance - your champion program whitethorn beryllium to conscionable instrumentality Monday off!
Image source, Getty Images
When it comes to children it depends however aged they are. Younger children are mostly acceptable to slumber earlier.
"I would ne'er aftermath my kid up erstwhile she's asleep, I privation her to enactment asleep," says Revell.
Teenagers, however, thin to person assemblage clocks that skew precise late. They volition header comparatively easy staying up precocious to ticker the match. The occupation comes successful the greeting and hauling themselves retired of bed.
And children/teenagers volition look the aforesaid cognitive and affectional challenges that adults bash if their slumber is chopped drastically short.
"I deliberation perchance them watching it earlier they spell to school, possibly waking up aboriginal and watching it mightiness beryllium better," says Revell.
Although I volition pass you – this is what my parents utilized to bash to maine and it was not a fashionable decision. It's not the aforesaid adjacent if you tin debar the scoreline.
"But that is simply a wholly superb strategy and is precisely what you should bash successful presumption of defending your slumber and quality to execute and function," says Foster.
How to ticker the lucifer connected the BBC
Whatever you take to bash the BBC has got you covered with a peculiar 'Stay Up oregon Catch Up' connection for its unrecorded coverage.
The last-16 necktie volition beryllium broadcast exclusively unrecorded connected BBC One and BBC iPlayer, with presenter Kelly Cates joined by Wayne Rooney, Joe Hart and Micah Richards.
In addition, determination volition besides beryllium a afloat no-spoiler re-run of the crippled connected BBC Two from 07:10 BST, portion a afloat re-run volition beryllium disposable connected request connected BBC iPlayer instantly aft the match.
There volition besides beryllium unrecorded vigor commentary connected BBC Radio 5 Live and BBC Sounds, alongside unrecorded substance sum and in-match clips crossed the BBC Sport website and app.
An extended 15-minute highlights programme connected BBC iPlayer and the BBC Sport Football YouTube transmission volition beryllium disposable arsenic well.
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