Late-Night World Cup Matches Could Be Expanding Your Waistline

As the FIFA World Cup 2026 reaches its quarterfinal stage, millions of fans outside the United States are paying a hidden price for their devotion. With kick-off times falling in the middle of the night or the early hours of the morning, the tournament is not just testing sleep schedules but also contributing to weight gain, according to new research.

The Link Between Sleep Loss and Weight Gain

A study released this week by Columbia University Vagelos College of Physicians and Surgeons in New York has revealed a direct connection between reduced sleep and increased body weight. Researchers found that losing just 90 minutes of sleep each night for six weeks was enough to gain nearly half a kilogram, or one pound.

The study involved nearly 100 adults who typically slept seven to eight hours per night. Participants were asked to delay their bedtime by 90 minutes while researchers tracked their body weight, waist measurements, body composition, and appetite-regulating hormones using wrist devices.

Dr Faris Zurakat, the study's first author and assistant professor of nutritional medicine at Columbia University, cautioned that the one-pound gain over six weeks might seem 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,” he said.

Professor Marie-Pierre St-Onge, also a professor of nutritional medicine at Columbia, added: “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.”

How the World Cup Disrupts Sleep Patterns

While the study did not mention the FIFA World Cup, the parallels are striking. The research examined the impact of delaying bedtime by 90 minutes, roughly the duration of a football match. The six-week study period also mirrors the length of the tournament.

FIFA's schedule has placed most matches in late-night or early-morning slots for viewers outside the Americas. A UK-based study estimated that football fans could lose up to 275 hours of sleep during the competition, with 53 of the 104 matches kicking off after 11 pm BST. In Australia, matches have been airing between midnight and 6 am local time, forcing many fans to choose between sleep and sport.

The Health Risks of Chronic Sleep Deprivation

Doctors warn that the consequences extend beyond weight gain. A few nights of inadequate sleep can reduce concentration, weaken the immune system, and increase cardiovascular risks. Dr Mahesh Prasad Agarwala, a consultant interventional cardiologist at Manipal Hospital in Bhubaneswar, explained: “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.”

Sleep deprivation also disrupts hunger-regulating hormones. It increases ghrelin, which stimulates appetite, while reducing leptin, which signals fullness. This combination makes sleep-deprived individuals more likely to crave sugary, salty, and high-calorie foods, leading to overeating.

The cognitive effects are equally concerning. Many fans still have work, study, or school commitments the next morning, surviving on five or six hours of broken sleep. By lunchtime, concentration slips, memory falters, and decision-making slows. Prolonged screen time during late-night matches also contributes to eye strain, dry eyes, headaches, neck pain, shoulder stiffness, and lower back pain.

Practical Strategies for World Cup Fans

Experts recommend several strategies to mitigate the impact without giving up the tournament. Strategic napping can help refresh the brain. Dr Victoria Revell, an associate professor in transitional sleep and circadian physiology at the University of Surrey, told the BBC that this approach can “help reset the build-up of sleepiness you will be experiencing.”

Mindful caffeine intake and a balanced diet are also important. Regular exercise, particularly in the morning or afternoon, can reduce stress and help reset the sleep-wake cycle.

For many fans, the quadrennial event remains worth the sacrifice. But as the Columbia study makes clear, the cost of those late nights may be more than just fatigue.

FAQ

How much weight can you gain from losing 90 minutes of sleep per night?

According to the Columbia University study, losing 90 minutes of sleep per night for six weeks leads to an average weight gain of one pound, or about 450 grams.

Why does sleep deprivation cause weight gain?

Sleep deprivation increases the hunger hormone ghrelin and decreases the fullness hormone leptin, making people more likely to crave high-calorie foods. It also reduces physical activity, as participants in the study sat for an extra 17 minutes per day.

What are the other health risks of watching late-night World Cup matches?

Beyond weight gain, risks include reduced concentration, weakened immune system, increased heart rate and blood pressure, eye strain, headaches, and musculoskeletal pain from prolonged sitting.

How can fans reduce the health impact of late-night matches?

Strategic napping, limiting caffeine intake, maintaining a balanced diet, and exercising in the morning or afternoon can help mitigate the effects of sleep loss.