Sleep on this: How staying up for FIFA World Cup games could make you fat

The FIFA World Cup 2026 has entered the most crucial of stages — the quarterfinals. For fans, the tournament has been exciting and yet quite draining so far. That’s because most of the matches have occurred in the middle of the night or in the wee hours of the morning for football watchers outside the US. For instance, the England vs Mexico match in the round of 16 took place at 0200 BST after a delayed kick-off.

While all this late-time viewing may be exciting and buoying people’s spirits, it’s also wreaking havoc on one’s waistline.

How? We explain.

Less sleep = more pounds: A new study reveals

A new study released on Monday has shown that losing an hour and a half of sleep each night for six weeks is enough to gain a pound (almost half a kilogramme).

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Researchers at Columbia University Vagelos College of Physicians and Surgeons in New York showed that repeatedly cutting sleep by around 90 minutes a night can gradually lead to weight gain and increase health risks.

For the purpose of their study, the researchers asked nearly 100 adults, who normally slept seven-eight hours, to delay bedtime by 90 minutes. Using wrist devices while tracking body weight, waist measurements, body composition, and hormones linked to appetite, the researchers found that participants who slept less gained an average of one pound (450 grammes) over the duration of six weeks.

Research published in Annals of Internal Medicine, found that getting just 90 minutes less sleep each night for six weeks led participants to sit around more and gain weight. Representational image/Pixabay

More importantly, the research revealed that the participants also sat for an extra 17 minutes a day. This increased to 30 minutes for men and postmenopausal women.

Dr Faris Zuraikat, assistant professor of nutritional medicine at Columbia University and the study’s first author, said the one-pound gain over six weeks might sound modest but could become significant over time. “When extrapolated to a full year, we would expect that losing less than an hour-and-a-half of sleep per night could result in clinically meaningful weight gain.”

Professor Marie-Pierre St-Onge, professor of nutritional medicine at Columbia University, was also quoted as saying: “Our study shows that getting adequate sleep may help reduce the risk of weight gain and obesity-related conditions like heart disease and diabetes. People tend to gain weight over the course of their adulthood, and obesity is a major risk factor for heart disease.”

The study also tracked participants who spent another six weeks getting the normal amount of sleep.

World Cup keeps fans awake across the globe

While the study didn’t mention the FIFA World Cup, it’s hard to miss the parallels. The study reviewed the impact of delaying bed time by 90 minutes. How long does a football match last? Typically 90 minutes.

Moreover, the study was conducted over a period of six weeks, which is also roughly the same amount of time as a football match.

A supporter cheers for Brazil's goal, during the FIFA World Cup 2026, Brazil v Japan Round of 32 match. Many fans are foregoing sleep to cheer their favourite teams. File image/Reuters

When FIFA announced the schedule of the tournament, it emerged that for most international fans, the matches would be taking place either in the middle of the night or in the wee hours of the morning.

In fact, one study carried out by a UK firm showed that football fans could lose up to 275 hours of sleep while the competition is on, as 53 of the 104 matches are kicking off after 11 pm BST.

In India, too, fans have had to forego or adjust their sleep patterns as matches have kicked off between 12.30 am and 6.30 am.

Dangers of sleeping late

And while some fans are willing to give up on their sleep, doctors warn that it comes with a heavy price.

Health experts warn that a few nights of inadequate sleep can reduce concentration and weaken the body’s immune system. It can also cause cardiovascular problems. As Dr Mahesh Prasad Agarwala, Consultant Interventional Cardiologist at Manipal Hospital, Bhubaneswar, told India Today, “Missing several hours of sleep, especially over consecutive nights, activates the body’s stress response, leading to an increase in heart rate and blood pressure.”

Losing sleep also doesn’t just leave people exhausted; it also alters hormones that regulate hunger. Medical experts state that one or two nights of inadequate sleep can increase ghrelin, the hormone that stimulates hunger, while reducing leptin, which signals fullness. As a result, sleep-deprived individuals are more likely to crave sugary, salty, and high-calorie foods, leading to overeating.

The brain also pays the price of less sleep. Most football fans still have work, college, or school the next morning. That means many are surviving on barely five or six hours of broken sleep. By lunchtime, the effects begin to show. You reread emails because your concentration slips. You forget simple things. You become more impatient. Decision-making becomes slower.

Late-night matches also mean several uninterrupted hours in front of screens. That brings its own problems. Doctors warn about eye strain, dry eyes, headaches, neck pain, shoulder stiffness, and lower back pain after sitting in one position for long periods.

Countering sleep deprivation

So, how does one deal with the situation without giving up on watching your favourite footballers?

Experts note that people should be mindful of their caffeine intake and of their diet. Sleep professionals have also suggested strategic napping as a power move to help refresh the brain. Dr Victoria Revell, an associate professor in transitional sleep and circadian physiology at the University of Surrey, told the BBC this strategy can “help reset the build-up of sleepiness you will be experiencing”.

A bit of exercise has also been recommended. Exercising reduces stress and tires you out, and doing it in the morning and afternoon can help reset the sleep-wake cycle.

Whatever the pitfalls of sleeping late, World Cup fans state that the once-in-four-year event is worth losing sleep over.

With inputs from agencies