The World Cup always brings with it excitement, tension, and anticipation, but when the games stretch deep into the night, our body is required to cope with a difficult combination of fatigue, emotional arousal, sleep deprivation, and sometimes also an increased consumption of caffeine and energy drinks. For many, it begins with an evening of “just one game” and continues into weeks of irregular sleep, accumulated fatigue, and real difficulty functioning the following day.
When we stay awake until very late hours, especially around an emotional and stimulating event like a decisive match, the body is in a state of high arousal. Even after the game is over, it is not always easy for the brain to “turn itself off” and enter high–quality sleep. During the match itself, watching a dramatic game activates natural stress mechanisms in many people. The heart rate rises, the body secretes adrenaline and cortisol, and there is a sense of tension that is well felt physically as well. The lack of sleep that follows also affects cortisol levels, but in a more complex way – sometimes it raises them, especially in the evening hours, and sometimes it lowers them the next morning.
Why are the sensations in the body so difficult the morning after a sleepless night?
During sleep, the body and brain undergo vital recovery processes. When sleep hours are significantly shortened, many feel already on the following day a decline in concentration, heavy fatigue, impatience, headaches, and sometimes also a feeling of “fog” and difficulty thinking sharply.
Beyond that, lack of sleep also affects appetite and energy levels. Many people tend the day after to consume more coffee, sweets, or fast food to try to compensate for the fatigue, but in practice, this often only burdens the body more, and can even worsen the feeling of an “energy crash.”
How can you properly prepare for game nights?
If you know in advance that you plan to stay awake for an important match, it is better to prepare the body ahead of time and not “fight” the fatigue at the last minute. A short rest in the evening hours or an early afternoon nap can significantly help the feeling of alertness at night.
On the day after as well, small habits matter:• Drink enough water• Do not skip meals• Be exposed to natural daylight in the morning• Avoid excessive caffeine consumption• Try to return to a regular sleep routine as early as the next night
Coffee can help, but do not overdo it
Caffeine can certainly assist with alertness in the short term, but large quantities of coffee or energy drinks might actually cause unpleasant side effects such as a rapid heart rate, nervousness, tremors, headaches, and difficulty falling asleep later on.
Energy drinks have become almost an integral part of watching games at night, especially among young people, but it is important to remember that they sometimes contain very high amounts of caffeine and sugar. In some people, especially those who suffer from heart problems, high blood pressure, or anxiety, this combination can be more problematic and cause unpleasant bodily sensations such as rapid heart palpitations or over–arousal.
And what happens to the body during a decisive penalty kick? Many are familiar with the feeling: The heart rate rises, hands sweat, the body tenses up, and every kick feels as if it is happening right in our living room. Physiologically speaking, the body truly responds to such stress situations in an absolutely real manner.
During crucial matches or penalty shootouts, the nervous system enters a state of increased arousal. The body secretes stress hormones, the heart rate rises, and sometimes there is also a feeling of pressure in the chest or difficulty calming down. For most people, this is a natural and passing response, but those who suffer from anxiety or high sensitivity to stress might feel it in a significantly more intense way.
In such situations, slow and deep breaths, drinking water, and a short break from the screen can help lower the stress level slightly and bring the body back into balance.
Enjoying the World Cup without exhausting the body
The World Cup is a sporting, social, and emotional experience accompanied by plenty of adrenaline and excitement. But amidst all the enthusiasm, it is important to remember that our body still needs sleep, recovery, and balance.
You do not have to watch every game, you do not have to “hold out” with another can of energy drink, and there is no need to turn a month of football into a month of accumulated fatigue. With a little planning and listening to the body, it is possible to enjoy even the 3:00 games at night without paying for it during the entire week that follows.
Dr. Lee Erez is a specialist in family medicine at Maccabi Healthcare Services, Northern District
Source:
www.jpost.com
