The Guardians Guide to Sleep Management for the Ashes

With the Ashes only days away, we are worried about you. So we have taking in full this advice from our friends at Guardian Sport. We do care.

As mentioned this article by Humphrey Klinkenberg was taking in full from our friends at Guardian Sport. For full coverage of the coming Ashes, follow it all in the Guardian

What are the effects of sleep deprivation?

Principally, it slows down reaction times, makes you feel tetchy, frustrated and generally exhausted. This is because the brain has not rested, not had the required Rapid Eye Movement (REM) sleep, and, as such, there are stress chemicals moving around the body which can be cured only through a prolonged period of sleep.

What are the major health risks associated with sleep deprivation?

Constant and excessive lack of sleep can lead to heart problems, high blood pressure and even diabetes. If someone does an 'all-nighter' one day then it is imperative they get between eight and nine hours of sleep the following day; a failure to do so could lead to an instant deterioration in health. With regard to the Ashes, no one should attempt to stay awake throughout the full five days of any given Test; they must get some sleep in between, even if that means missing a day or more's play. If someone does want to watch consecutive days' play then they should take the afternoon off work, or even a whole day off work, and get some sleep before play begins that night.

What is the best way of managing sleep and staying awake?


Having a nap as soon as you get home from work is a good idea, although you should wake up at least one hour before play starts to ensure you are properly alert. Have a light meal when you do wake up and make sure it is not high in carbohydrates as that will make you feel sleepy. Instead, make the meal high in protein as that will do a better job of keeping you awake. If you get hungry during the night, when play has begun, continue to avoid carbohydrates and stick with high protein foods. Main foods to avoid: bread, chips, potatoes, doughnuts. Main foods to eat: chicken, beef, eggs, cheese, nuts.

What aids/supplements will help people stay awake and which should be avoided?


Replace the bulbs in the room where you are going to watch the Ashes with daylight bulbs which will make the room brighter and less an environment that encourages you to doze off. In that respect, it is also important to keep the room cool, which can be easily achieved by opening a window or having a fan turned on at a low setting. Do not get too comfortable, ie do not sit on a sofa where you may have previously fallen asleep. Sit on another one, or even a chair. It may also help to take notes during play, such as keeping track of the score, as this will keep the brain active and give you motivation to stay awake. Going for regular, short walks is also advisable. At all costs, avoid a large amount of caffeine as that will keep you awake, but once the effects wear off you will drop off suddenly and then feel very jittery in the morning. Alcohol should also be given a wide berth.

Any other tips?

Do not go straight to bed the day after an 'Ashes all-nighter' as a means of catching up on your sleep. There is nothing to suggest that people who sleep for 12 hours feel better or react better than people who sleep for eight or nine hours. In fact, people who sleep for 12 hours are more likely to feel more grumpy than those who get three or four hours less sleep. The body and brain needs a good night's sleep, not a long night's sleep.

What to do Wednesday

7.30am Start with a high-protein breakfast to provide energy for work and 'train' the brain to stay alert and awake for longer. Scrambled eggs, bacon and sausages are advisable

8am Walk to work if possible as this will also 'train' the brain

1pm Ensure your lunch is also made up of high-protein foods

6.30pm Take a nap as soon as you get back from work, but ensure you wake up at least one hour before play starts and have a high-protein dinner

11pm Go for a short walk as that will help get your body and brain active.

11.30pm Put daylight lamps on in the room and open a couple of windows

2am, 4.40am and 7am

Have a nap between sessions and one before getting ready for work

7.45am Take a vitamin B supplement alongside breakfast to reduce stress resulting from a lack of sleep

Humphrey Klinkenberg is a therapist at the Gloucester-based sleep clinic and consultancy, Sleepwise