Sleep Expert James Wilson: How to Stay Up Late for the Ashes – Without Ruining Your Sleep

Many cricket fans will be staying up late to watch this Ashes series. What sort of impact can they expect this disruption to their sleep schedule to have on their physical and mental health at home and at work?

If you’re trying to work, parent, function and also stay up for the Ashes, you’re basically signing up for a night shift with no pay and no rest. The timing of the matches gives you almost no room to sneak in proper sleep, so fans pulling all-nighters are going to feel it.

When we get less than five hours of sleep, the wheels start to come off pretty quickly. You’re more likely to pick up colds and flu, not ideal in winter, and your brain becomes a little less sharp. Decisions take longer, concentration drops, and emotions run high.

So if England have a collapse before dawn, don’t be surprised if it all ends in bleary-eyed tears over your morning brew.

Would you advise against fans adjusting their sleep schedule to watch the Ashes?

Not necessarily. I’m not here to crush anyone’s cricket dreams. But if you’re planning to catch every ball of every game and still live your normal life by day, that’s a recipe for disaster.

Think of it like training, if you’re going to commit, you’ve got to adjust your routine. Trying to run on empty night after night will do more damage than an Aussie pace attack. Plan your sleep like a strategy: small adjustments, smart rest, and a bit of discipline.

What advice can you offer fans who insist on watching? What can they do to mitigate the worst of the effects on their sleep health?

What we’re really talking about here is shift work, and shift work is a serious test for your body clock. So if you’re taking on “Ashes o’clock”, treat it like the pros do.

If possible, use holiday days to give yourself time to recover and sleep during daylight hours. You’ll thank yourself later.

Then, think about your sleep type. Are you a lark who loves early mornings, or an owl who thrives late at night? That decides your game plan. Larks should grab a block of sleep before the match, maybe from 9 p.m. until the first ball. Owls might nap earlier in the day, then take a two-hour sleep before play begins.

How long will it take fans to readjust their sleep schedule back to normal afterwards?

Think of it like jet lag from a long-haul flight to Sydney, because that’s pretty much what you’ve done to yourself. Most people need three to five days to feel normal again.

The best way to bounce back? Consistency. Get up at the same time every morning, and get natural light as early as possible. That light is your body’s “reset” signal, it tells your brain it’s daytime again, and helps you slide back into UK time.

And most importantly, don’t stress about it. Worrying about poor sleep only makes it worse. Take it easy, trust your body clock to catch up, and remember; even if England lose, your sleep doesn’t have to.

11:30 p.m. start

Have a solid nap during the day, ideally over two hours. to reduce your sleep pressure, then top up with 20–30 minute power naps later if needed.

2:30 a.m. start

Larks, get to bed around 9 p.m. and wake at 2 a.m. Owls, nap earlier and grab a two-hour snooze before the game.

4:30 a.m. start

Go to bed at your usual time, then set an early alarm to catch the start, easier on your rhythm overall.