Green’s advice is to prepare before the late kick-off rather than rely entirely on recovery afterwards.
The report’s central message is practical: fans should treat sleep as something they can bank in advance, rather than accepting several disrupted nights as the cost of following football.
A short nap can help supporters stay alert, but Green recommends keeping it to 20 minutes and using an alarm. The best window, he says, is between 1pm and 3pm, when many people naturally experience an afternoon dip.
A later nap could make it harder to sleep after the final whistle. Caffeine also needs planning. Green notes that its half-life can be around five to six hours, meaning a coffee at 10pm may still be working during the early hours.
His phrase on caffeine is “não é inimiga” - “not the enemy” - but moderation matters. For anyone hoping to sleep around midnight, his general guidance is to stop consuming it before 3pm.
Green recommends a proper meal before the match rather than grazing for two hours on salty or sugary snacks. That pattern can bring an energy spike, followed by a crash and poorer sleep.
Hydration is just as important. Even mild dehydration can make tiredness feel worse, while a herbal tea after the final whistle may help the body wind down.
As the next late-night fixture approaches, the smartest supporters will plan the full sleep schedule - not just the 90 minutes on screen.