Eating this meal at 9pm tonight will help you stay up for England vs Mexico game

With England taking on Mexico at the awkward time of 1am BST, some World Cup fans will be doing their best to stay awake for the action. Whether watching from home or down the pub, a nutritionist has shared how food choices throughout the day could help.

Jenna Hope, nutritionist and author of How to Stay Healthy, suggests eating three decent-sized, high-protein meals spread across the day.

While specific timings for breakfast and lunch were not given, she recommends having the final meal at around 9pm.

Sharing examples of what a high-protein meal might include, she told The Independent: “[Focus] on lean meat, oily fish, vegetables and wholegrains.”

Choosing these options, she said, can help maintain energy levels and keep you awake for longer.

“For example, a quinoa salad with roasted vegetables and tofu or a salmon fillet would be a great option for your dinner,” she added.

Jenna also advises avoiding snacking during the game, as she believes it could lead to overeating.

With the match taking place during unsociable hours, sleep and body clock specialist Dr Katharina Lederle has shared her top tips for managing rest.

She recommends sleeping both before and after kick-off, as this helps ensure “the maximum amount of sleep possible”.

“Go for your natural bedtime or thirty minutes earlier if possible and then wake up at kick-off,” she added to the publication.

Keeping the mind active can also help with staying alert during the game. Katharina added: “Put the lights on, talk to someone, put on music.”

She also suggested avoiding alcohol during the match, as it “reduces the quality of your sleep and makes you crash the following day”.

This Morning resident doctor Zoe has also suggested fitting in a 90-minute evening nap.

“The thing about naps is they either have to be 20 to 30 minutes, so you wake up before you go into a deep sleep,” she explained on the show.

“Or, they have to be 90 minutes so you’re getting a full sleep cycle. Anything in between will leave you feeling groggy, we call it sleep inertia.”

If you’re planning a nap, Zoe recommends a dinner containing turkey or chicken, as they are rich in tryptophan, which helps the body produce the sleep hormone melatonin.

“And then at 8pm, or thereabouts, a bit earlier if you want, go for your nap, so you’re aiming to wake up around 9.30pm.

Coverage of the Mexico vs England game kicks off from 12am on BBC One.