Tips for staying healthy when staying up late watching the World Cup

Before you decide to stay up late watching your favorite match, make sure you sleep 9 hours to avoid fatigue and exhaustion.

will start the competition on June 14. Many fans are willing to stay up late to watch the matches, but this action has a big impact on health. In fact, the 2014 World Cup, a 25-year-old youth in Suzhou (China) died of death all night watching football. So how to protect your health and still be able to track the biggest football event on the planet? Here are 6 tips Everyday Health offers.

Just use a moderate cup of coffee to avoid insomnia after the game ends.(Photo: Iprice).

Sleep in advance

If you plan to stay up late, make sure you sleep 9 hours the night before or spend a rest at noon.

Use coffee properly

We often rely on caffeine every night, but not as much as we wake up. Ideally, just use a moderate cup of coffee to avoid insomnia after the game ends.

Take a quick nap

After drinking coffee, you can sleep for 20-30 minutes. Thus, you will not be tired when you watch football.

Turn on the light

Light affects strongly the human biological clock and can deceive the body that it is not yet time to sleep. When watching the World Cup, you should turn on the lights with a intensity of 2,000 - 10,000 lux.

Choose snacks

Snacks help you to "be sad" and be more alert. Take note, avoid items that are high in calories and carb because they will pull into sleepiness. Instead, choose vegetables such as carrots, hands, apples or cheese and low-salt meat.

Motor

If you still feel sleepy even if you've tried all these things, get up and move slightly. You can walk, jog on the machine or practice some moderate cardio moves like jumping jack. This is also a method to protect you from injuries caused by sitting for too long.