You know the situation well. You stayed up late at the pub in the early hours or set your alarm for after midnight to watch England's thrilling match against Mexico.
The result was rewarding, but the excitement alone might not sustain you through the next few hours if you have not taken the day off.
Now you find yourself blinking at the screen, as unread emails or your boss's requests transform into visions of Jude Bellingham's soaring header.
However, while you are likely to feel groggy or more irritable today, there are strategies to help you feel more alert.
Be wise with your caffeine intake...
This may seem obvious, especially if you are reading these tips on your fifth flat white of the day.
Whether you consume caffeine through coffee, tea, or energy drinks, you might be tempted to increase your intake because caffeine alters brain function, suppressing signals that indicate tiredness.
Nonetheless, it is important to manage caffeine consumption to ensure you can catch up on sleep tonight. The stimulant remains in the body for an extended period, and scientists recommend having your last dose approximately eight hours before bedtime.
Therefore, if you aim for an early bedtime, it is advisable to avoid ordering another espresso now.
...And what you eat
Sleep deprivation can affect appetite hormones, leading tired individuals to crave carbohydrates.
One day of indulging in chips and ice cream may not have long-term effects for most people without health conditions, but maintaining a balanced, healthy diet is recommended to promote better sleep tonight, according to sleep scientist Prof Russell Foster from the University of Oxford.
Eating too close to bedtime can also be problematic, as the body must work harder to process the glucose spike.
"Also, you're generating heat in the process of digestion, so particularly in the hot weather it's going to be more difficult to get to sleep because your core body temperature will increase," Foster added.
For adults, consuming nightcaps may also negatively impact sleep. While alcohol acts as a sedative, it can disrupt important sleep processes such as information processing and memory retention, according to Foster.
Get some daylight
Although venturing outside may seem unappealing, exposure to daylight can be beneficial when you are tired.
Try to get outside as soon as possible. Light regulates our circadian rhythm, or 24-hour body clock, which signals when to wake up.
Exposure to early light informs your tired brain that it is time to activate, and it also signals the body to feel sleepy when daylight diminishes.
Have a strategic nap
Taking a strategic nap can refresh the brain for the afternoon. If possible, use your work break for this purpose. The optimal nap time is just after lunch, when the body naturally experiences a dip in 'alerting signals' that regulate sleep and wakefulness.
Dr Victoria Revell, an associate professor in transitional sleep and circadian physiology at the University of Surrey, states that this approach can
"help reset the build up of sleepiness you will be experiencing."
She also recommends setting an alarm to avoid napping too long, allowing you to gain a boost without disrupting sleep tonight.
For those unable to find a private place to nap, sitting quietly for about 10 minutes can also be beneficial.
Importantly, try to go to bed around your usual time this evening to avoid long-term sleep disruption.
Get moving
Although lounging on the sofa may be tempting, engaging in some exercise can reduce tiredness over time.
No one is suggesting running for 90 minutes today. Even a 15-minute walk can provide an energy boost, according to the NHS.
Exercise reduces stress and induces tiredness, and performing it in the morning and afternoon can help reset the sleep-wake cycle.
Be kind to yourself
While certain measures can help manage poor sleep, it is unlikely you will fully shake off its effects.
A tired brain is prone to risk-taking, impulsivity, mood swings, anxiety, and reduced empathy. Concentration, decision-making, creativity, and productivity also decline.
Foster advises caution in personal interactions, as tiredness increases the likelihood of misinterpretation and rapid escalation from irritation to anger.
"Pause and think before you answer" when dealing with demanding children or colleagues, he suggests.
Extra care should be taken when driving, and major life decisions should be postponed until later in the week.
Dr Revell notes that lost sleep combined with rising temperatures means
"you probably won't be at peak performance."
She adds,
"If you can, set yourself some simpler tasks for today and don't expect too much."
- How to get a good night's sleep during hot weather
- Struggling to sleep? The foods and drinks that could help – and what to avoid
