Experts say staying awake for the World Cup 2026 England vs Mexico game begins with smart food choices and a well-planned sleep routine13:29, 05 Jul 2026With England facing Mexico at the inconvenient time of 1am BST, some World Cup supporters will be doing everything possible to remain awake for the match. Whether viewing from home or at the local pub, a nutritionist has revealed how dietary choices throughout the day could make a difference.‌Jenna Hope, nutritionist and author of How to Stay Healthy, recommends consuming three substantial, high-protein meals distributed across the day.‌While precise timings for breakfast and lunch weren't specified, she suggests having your final meal at approximately 9pm.‌Offering examples of what a high-protein meal might comprise, she told The Independent: "[Focus] on lean meat, oily fish, vegetables and wholegrains."Opting for these choices, she explained, can help sustain energy levels and keep you alert for longer periods."For example, a quinoa salad with roasted vegetables and tofu or a salmon fillet would be a great option for your dinner," she added.‌Jenna also suggests steering clear of snacking during the match, as she believes it could result in overeating.With the fixture taking place during unsociable hours, sleep and body specialist Dr Katharina Lederle has also offered her top recommendations for managing rest.‌She advises sleeping both before and after kick-off, as this helps guarantee "the maximum amount of sleep possible"."Go for your natural bedtime or thirty minutes earlier if possible and then wake up at kick-off," she added to the publication.Maintaining mental activity can also assist with staying alert throughout the game. Katharina added: "Put the lights on, talk to someone, put on music."‌She also recommended steering clear of alcohol during the match, as it "reduces the quality of your sleep and makes you crash the following day".This Morning's resident doctor Zoe has additionally proposed squeezing in a 90-minute evening nap.‌"The thing about naps is they either have to be 20 to 30 minutes, so you wake up before you go into a deep sleep," she explained on the show."Or, they have to be 90 minutes so you're getting a full sleep cycle. Anything in between will leave you feeling groggy, we call it sleep inertia,".If you're considering a nap, Zoe suggests having a dinner containing turkey or chicken, as they're packed with tryptophan, which assists the body in producing the sleep hormone melatonin.Article continues below"And then at 8pm, or thereabouts, a bit earlier if you want, go for your nap, so you're aiming to wake up around 9.30pm," she added.Coverage of the Mexico vs England game kicks off from 12am on BBC One.