Late-night World Cup viewing? Here's what to eat, what to avoid

With the World Cup underway in the United States, Canada and Mexico, most matches are falling in the dead of night or early morning for viewers in Bangladesh because of the time difference. For an entire month, the tournament has upended sleep and eating routines for countless fans. Getting hungry at two or three in the morning while watching a match is only natural — but what you eat, and how much, during these late-night hours can directly affect how you feel and function the next day.

Puffed Rice-chanachur is the classic companion, but caution is needed

Puffed rice with spiced peanuts, chips, jhalmuri and fried snacks are the traditional go-to for Bangladeshi football fans staying up late. There's no harm in indulging occasionally. The problem arises when oily, heavily spiced food becomes a nightly habit for a full month, raising the risk of acidity, indigestion and weight gain. Lying down immediately after a heavy meal in the middle of the night, in particular, can trigger heartburn.

What to eat when hunger strikes at night

If hunger hits in the small hours, it's best to reach for something light yet nourishing. A few simple options include:

Seasonal fruit: Bananas, guava, apples or cucumber are easy to digest and help fill you up.

Nuts and chickpeas: A small portion of almonds, peanuts or boiled chickpeas can keep hunger in check for longer.

Yogurt or milk: A cup of plain yogurt works well for light night-time hunger, while milk can also aid sleep.

Homemade light snacks: Puffed rice mixed with a little cucumber and tomato, instead of chips, cuts down on both oil and salt.

Be cautious with tea and coffee

Many fans reach for tea or coffee between matches to stay awake. It's worth remembering that caffeine's effects can linger in the body for several hours, making it hard to fall asleep even after the match ends. It's wiser to avoid tea and coffee at least two to three hours before the match is expected to finish. Water or lemon water are better alternatives. Staying up late can also lead to dehydration, so keeping a bottle of water close by throughout the match is a good habit.

Finish dinner early

On nights with a late match, it's best to eat the main meal earlier and lighter than usual. Instead of a heavy spread of rice and meat, opt for vegetables, lentils and a modest portion of rice or flatbread. This helps reduce drowsiness while watching the game and eases the load on digestion.

Making up for lost sleep matters

The biggest cost of staying up for football is sleep itself. Prolonged sleep deprivation affects concentration, mood and immunity. Where possible, a short 20-30 minute power nap during the day can help offset this. For matches involving teams you're not personally invested in, watching the highlights the next day and getting a full night's sleep instead may be the smarter choice.

This football festival comes around only once every four years. Let the celebration continue — just not at the body's expense. With a little mindfulness about food and sleep, it's possible to enjoy both the thrill of the World Cup and good health at the same time.