You Can Have Your Super Bowl and Your Sleep Too

Last year, a record 115.1 million people watched the game, and this year’s Super Bowl could reach new heights. With pop star Taylor Swift expected to be in attendance to root for her boyfriend, Chiefs tight end Travis Kelce, some analysts believe this year’s audience could reach 130 million viewers.

With all this excitement, excess eating, and drinking, many Americans stand to lose sleep Sunday night. Almost 40% of adults say they feel somewhat or extremely tired the next day after staying up too late watching the game, according to a survey by the American Academy of Sleep Medicine. Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source Another survey shows that more than 22 million people plan to miss all or part of the Monday following the game with what is casually called the “Super Bowl Flu.”

Beyond the 14% of the U.S. workforce that may miss work, millions more expect to be much less productive at their jobs. The impact may be worse on the East Coast because of the game’s later end time. It’s expected to finish between 10 p.m. and 10:30 p.m. Eastern Standard Time, not including the victors’ post-game celebrations. But people nationwide are at risk of later-than-usual bedtimes and the game throwing off their sleep routines.

Some research has even observed a higher risk of cardiac emergencies on the Monday after the Super Bowl that can occur even in cities without a team playing in the game. Trusted Source Oxford Academic Journals (OUP) OUP publishes the highest quality journals and delivers this research to the widest possible audience. View Source  

In addition to making plans for where to watch, what to eat, and who to invite, it’s worth thinking ahead about how to get good sleep after the game. Some practical tips can make this easier and help avoid a major letdown on Monday. 

• Have a post-game strategy: Long before kickoff, establish a plan for after the game. This includes setting a bedtime and having a process to relax after all the excitement. Try for an hour of screen-free time during this wind-down period. 
• Eat and drink in moderation: Both heavy meals and alcohol can interfere with sleep quality. Trusted Source National Heart, Lung, and Blood Institute (NHLBI) The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders. View Source Enjoy Super Bowl parties in moderation, and try eating and drinking less after halftime.
• Gamble responsibly: Gambling has been associated with sleep problems, Trusted Source SpringerLink SpringerLink provides researchers with access to millions of scientific documents from journals, books, series, protocols, reference works, and proceedings. View Source but 30% of Americans place bets on the Super Bowl. Set limits, don’t pressure others to gamble, and avoid bets that could cause financial or emotional worries.
• Make a plan for Monday: Prioritize self-care on Monday. If possible, join the 10 million Americans who have asked for Monday off work. Keep a clear calendar on Monday evening so it’s easier to get back to a regular sleep schedule. Resume healthy habits like staying hydrated, eating balanced meals, and being physically active.