The England vs Mexico match is set for 1am on Monday in the UK13:30, 05 Jul 2026The England vs Mexico fixture is scheduled to kick off at 1am BST on Monday and the Government has confirmed that pubs screening the match can remain open until 5am. But many facing an early start tomorrow morning will be questioning whether forgoing the sleep is genuinely worthwhile.‌So we've consulted Dr Todd Green - how can you savour the best of both worlds?‌The lead GP at digital health clinic Kry Livi suggests fans don't necessarily need to choose between football and feeling functional the following day. Here are his top recommendations on how to support England and still rise for work on Monday morning.‌How to prepare for watching England at 1amBuild up your sleep bankDr Todd Green said: "One late night really isn't the problem. It's stringing three or four together that starts to affect your concentration, your mood and your immune system."Think of sleep like a bank account," he explains. "If you know you're going to make a withdrawal on match night, make some deposits beforehand. Going to bed even 30 to 45 minutes earlier in the nights running up to a late game can make a real difference to how you cope."‌So sacrificing your fun Friday and Saturday night might have been the secret to relishing the match. While it's too late to do that now, there are numerous other measures that could help."You can't fully pre-load sleep, but prioritising recovery sleep in the days that follow helps your body bounce back faster," the doctor said. He advised being strategic about which matches were genuinely worth going the distance for.Get your nap right"A well-timed nap is one of the most underrated tools in the box," said Dr Green, the lead GP at Kry Livi - a digital health clinic. "Get it wrong, though, and you'll be wide awake at 2am wondering why you're not tired."‌He recommended keeping naps to just 20 minutes: "That's just long enough to take the edge off fatigue and sharpen your alertness, without tipping into the deeper sleep stages that leave you groggy and disoriented."He further noted that you should always set an alarm - "don't rely on waking up naturally"."Timing matters, too. A nap between roughly 1pm and 3pm aligns with the body's natural early-afternoon dip, making it both easier to fall asleep and easier to wake up feeling refreshed," Dr Green said. "Napping any later than this risks disrupting your night-time sleep, which is the last thing you need if you've already been up past midnight watching football."‌Use caffeine cleverly"Caffeine is not the enemy. But it does need a bit of respect," the doctor advised. "There's a tendency to reach for coffee the moment tiredness hits. But if you're drinking it too late in the day, it can seriously interfere with your sleep even once the match is over."Caffeine has a half-life of around five to six hours, which means a coffee at 10pm is still working its way through your system at 3 or 4 in the morning.‌"As a rough guide, try to keep caffeine consumption to before 3pm if you're planning to sleep by midnight. Don't underestimate a regular cup of tea either. It has enough caffeine to help you stay alert, but tends to be kinder on the system than a double espresso late at night."And once the final whistle goes, a herbal tea, such as chamomile or valerian, can genuinely help signal to your brain that it's time to wind down. The ritual alone is worth something."Article continues belowEat well and you will feel it the next day"Late nights and big-match tension are practically designed to make you eat badly," Dr Green said. "The adrenaline makes it hard to notice you are full. The hour means your body is less efficient at processing a sugar spike. And, let's be honest, nobody is reaching for a handful of blueberries when their team concedes in the 89th minute."The doctor explained there was a genuine distinction between a decent meal before kick-off and two hours of picking at salt, high-sugar snacks: "The latter will spike your blood sugar, cause an energy crash and make it harder to sleep properly even when you do get to bed."He also urged supporters to drink water: "Mild dehydration makes fatigue feel noticeably worse, so keep a glass nearby throughout the evening."