Late-Night Match Survival Guide

Power Nap
Take a short 20-30 minute nap before the match to reduce sleep debt without affecting bedtime.
Caffeine Control
Limit caffeine intake to the early stages of the match to avoid sleep disruption later.
Smart Snacking
Choose light, healthy snacks instead of heavy or greasy foods that can affect sleep and digestion.
Cool Down
Spend 15-20 minutes relaxing after the match to help your body and mind prepare for sleep.
Screen Break
Avoid social media and screen exposure after the game to fall asleep more quickly.