Don't miss a match. sleep.football
The only sleep planner built for fans who refuse to miss a match — even at 3AM.
104 matches · No account needed · Free forever
Late Night Strategy
Segmented sleep plans for 3AM kickoffs — sleep before, alarm, sleep after.
Add to Calendar
One-click Google Calendar export with your alarm times and match schedules.
Your Fan Profile
Shareable tournament card showing your sleep stats and team commitment.
Which teams are you watching?
Select all the teams you plan to follow. You can always pick more than one.
Popular picks
Pick at least one team to continue.
Quick Setup
Fine-tune your sleep algorithm preferences.
Your Sleep Plan
Stay functional while watching the games.
Your Tournament Profile Card
How deep is your football commitment? Save and share.
Pro Sleep Hacks for Tournament Survival
Elite protocols to maintain peak mental sharpness and physical recovery when kickoff times are late and the stakes are high.
The 90-Minute Rule
Sleep is structured in 90-minute cycles. Waking up mid-cycle causes sleep inertia (severe grogginess). Target sleep duration in multiples of 90 minutes (e.g. 6 hours or 7.5 hours) rather than 6.5 or 7 hours to wake up feeling fresh.
10-Hour Caffeine Buffer
Late-night match-ups invite caffeine temptations. Cut off all coffee, tea, soda, and energy drinks at least 10 hours before your planned bedtime. Caffeine blocks adenosine receptors, delaying deep sleep even if you fall asleep.
Circadian Light Reset
Get 10-15 minutes of bright sunlight first thing in the morning to halt melatonin production and sync your clock. Conversely, block blue light (screens/phones) 30 minutes before bed, or shift screens to warm red hues.
65°F (18°C) Temperature Drop
Your core body temperature must drop by 2-3°F to initiate deep sleep. Set your thermostat to 65°F (18°C) or take a warm shower 90 minutes before bed. When you step out, your body will rapidly dump heat, triggering sleepiness.
Strategic Recovery Naps
Compensate for late-night match sleep debt with a 20-minute power nap between 1:00 PM and 3:00 PM (restores alertness without sleep inertia). On uncommitted free days, opt for a full 90-minute sleep cycle nap to catch up on REM.
Smart Post-Match Snacks
Digesting heavy foods after a 2:00 AM match raises core temp and ruins sleep architecture. If hungry, eat a light snack high in tryptophan and magnesium (e.g. almonds, a banana, or tart cherry juice) to facilitate natural sleep transition.