Whether you’re celebrating a once-in-a-lifetime victory or lamenting a heartbreaking loss, chances are you’ll stay up later than usual on Super Bowl Sunday — leaving you less rested come Monday. In fact, new survey data from the American Academy of Sleep Medicine finds that over one-third (37%) of Americans report being extremely or somewhat tired after the Super Bowl.

“It’s easy to get swept up in the excitement and festivities of Super Bowl Sunday,” said Dr. John Saito, a sleep physician and spokesperson for the AASM. “However, sleep is just as vital to your overall health and well-being as diet and exercise. That’s why it’s essential to prioritize consistent, quality sleep — no matter how big the game is.”

Data also reveal that men are more likely to fumble their sleep than women. According to the survey results, 16% of men and 10% of women report feeling extremely tired the Monday after the Super Bowl.

To help avoid feeling Super Bowl sleepy, the AASM suggests prioritizing your sleep health with the following tips:

  • Prioritize sleep before the game – In the days before the Super Bowl, aim to consistently get at least seven hours of sleep each night.
  • Limit meals and snacking before bed – While all the wings, nachos, and dips may be tempting, try to keep the late-night, game time snacks to a minimum. If you’re hungry, eat a light, healthy snack.
  • Avoid alcohol consumption close to bedtime – While it may make you feel sleepy at first, drinking alcohol before bed can lead to fragmented, poor sleep.
  • Follow a relaxing bedtime routine – Win or lose, Super Bowl excitement can leave you feeling more wired than usual. To help wind down, consider taking a warm bath or shower, journaling, or reading.
  • Keep naps short – If you need a nap on the Monday after the game, limit yourself to 20-30 minutes. Anything longer can leave you feeling groggy when you wake up.

“When it comes to sleep, it’s better to play offense than defense. Don’t just react to poor sleep with extra caffeine or long naps — take charge by adopting healthy habits and making sleep a priority,” Saito added.

View 2024 AASM Sleep Prioritization Survey results in the AASM newsroom. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,006 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between May 16-24, 2024. Atomik Research is an independent market research agency.

About the American Academy of Sleep Medicine 

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country.