As we inch closer to the esteemed opening ceremony of the Olympics, it’s time to figure out exactly how to tune into our favourite sporting events – regardless of time zone differences. 

Hosted in one of the world’s most beautiful, historically rich cities this year, the 2024 Olympic Games has been one of the most anticipated events of the decade. 

Thanks to the stadiums, tracks and arenas built amongst the 20 arrondissements of Paris and the world-famous architectural sights, you’d be hard-pressed to find anyone who isn’t planning on tuning in to watch their favourite athletes or events come July 27th. 

But unless you’ve been lucky enough to score a plane ticket, accommodation and tickets to your favourite events, you’re probably joining most global fans watching the Games from their living rooms. 

And while watching from home guarantees slo-mo replays and zoom-ins on our favourite athletes (as well as the handy ability to switch between different events when things get a little slow), it does come with a few challenges. Namely, the significant time difference between Paris and Perth (or Sydney, Melbourne, Adelaide or Brisbane).  

Depending on where in the country you’ll be tuning in from, Paris will be roughly six to eight hours behind, meaning you’ll need to plan for a few late nights and early mornings if you plan on watching the action live. For example, the pride and joy of the Australian Olympic team – the Matildas – will kick off their first three games at 3 AM (AEST). 

But if your heart bleeds green and gold, and missing out on Hayley Ruso and Caitlin Foord’s live-action prowess is simply not an option in your household, Bond University’s sleep expert Iris Lim has you covered. Here’s everything you should – and shouldn’t – be doing to prep your body for a few (worthy) sleep disruptions over the next month.

#1. Adjust your schedule

Just as Rome wasn’t built in a day, neither is the perfect Paris viewing schedule. Instead of forcing your body clock to adjust to your midnight matches in just one night, Lim suggests adjusting your sleep schedule in the days leading up. 

“This can help your body adapt to the new timing, making it easier to stay awake and alert,” she says. “Gradually adjusting your sleep schedule helps your circadian rhythm adapt to the new timing, minimising the impact on your overall sleep quality. Shifting your sleep schedule by 15 to 30 minutes each night can effectively reset your internal clock.”

However, Lim says it’s important to “Maintain consistent wake-up times, even on weekends, and expose yourself to natural light during the day to help regulate your circadian rhythm.”

#2. Limit screen time before bed

“The blue light emitted by screens on phones, tablets, and computers can disrupt your body's natural sleep-wake cycle,” Lim says. “Physiologically, exposure to blue light in the evening tricks your brain into thinking it's still daytime, thereby delaying the release of melatonin. This can make it harder for you to fall asleep and achieve deep, restorative sleep.”

Of course, when the reason for your disrupted sleep involves a 40-inch close-up of the TIllies in action, things can get a little more complicated. Lim suggests breaking up your screen time with short breaks and baking in some extra time after the match to unwind sans screen. 

#3. Don’t underestimate the power of naps

Whether you’re someone who falls asleep at the drop of a hat or not, a quick burst of rest throughout the day could be your handiest tool throughout this Olympic season. 

“Short naps can significantly improve your alertness and performance without causing sleep inertia, the grogginess that can follow longer naps,” Lim says. “Studies show that a 20-30-minute nap can enhance cognitive function, memory, and mood. These brief naps can be particularly effective because they allow you to rest without entering the deeper stages of sleep, which are harder to wake up from and can leave you feeling disoriented.”

Without enough quality sleep, Lim explains the brain’s process of clearing out toxins and consolidating memories can be significantly disrupted, “Additionally, sleep deprivation increases stress hormones like cortisol, which can cause feelings of fatigue, irritability, and decreased overall well-being.

#4. Hydration is your best friend

“Ensuring you drink plenty of water throughout the day is essential for maintaining optimal mental and physical performance, especially when trying to stay awake for late-night events,” explains Lim. “Physiologically, water is crucial for maintaining blood volume, which in turn supports cardiovascular function and nutrient delivery to tissues, including the brain.”

But if you’re planning on getting through the late nights and early mornings with an endless supply of coffee, Lim suggests taking a different approach, “While caffeine can temporarily boost alertness, it is also a diuretic, which means it can increase urine production and lead to further dehydration if consumed in excess,” the sleep expert explains. “This can create a vicious cycle where caffeine is relied upon for wakefulness, but it exacerbates dehydration-related fatigue.”

#5. Repay your sleep debts

Unlike unpaid bills and other forms of financial debt, balancing your built-up sleep debts is a far simpler task – if done correctly. 

“Repaying this debt can help restore your normal functioning and improve your overall well-being. To effectively repay your sleep debt, aim to go to bed slightly earlier or sleep in a bit later than usual for a few days,” Lim says

“The body's internal clock, regulated by the suprachiasmatic nucleus in the hypothalamus, relies on consistent light cues to maintain a stable sleep-wake cycle,” she adds. “Sudden shifts in sleep patterns can desynchronise this clock, affecting hormone regulation, digestion, and immune function.”

#6. Listen to what your body is telling you

As much as we’d all love to watch the Tillies kick their goals live, the team – and all Aussie athletes representing our country over in Paris – won't hold any grudges if you do decide to tune in a few hours later. 

“If you're feeling extremely tired, it might be better to record the event and watch it later rather than pushing yourself to stay awake and compromising your overall health,” suggests Lim. “Your body communicates its needs through various signals, such as yawning, eye fatigue, and an overall sense of tiredness. Ignoring these signals and forcing yourself to stay awake can lead to negative health outcomes, including impaired cognitive function, weakened immune response, and increased stress levels.”

In short, if you planning on watching the Tillies and our other Aussie athletes strive for gold – and let’s face it, who isn’t – start preparing your sleep schedule a few days in advance. The last thing you want is to crash mid-match!