You know the score. You stayed up late at the pub in the early hours of the morning, or set your alarm for after midnight to watch England in its nail-biting match against Mexico.

The result was worth it, but the euphoria alone might not get you through the next few hours if you have not managed to net the day off.

Now you are blinking at the screen, as unread emails or your boss’s requests morph into visions of Jude Bellingham’s flying header.

But fear not, while you are bound to feel groggy or more irritable today, there are some ways you can feel more alert.

It sounds like a no-brainer, especially if you are scrolling through these tips on your fifth flat white of the day.

Whichever way you get your caffeine intake – coffee, tea or energy drinks – you may find yourself reaching for more, because the drug changes the way the brain works so it stops paying attention to the signals saying we’re tired.

But be wise with it to make sure you can catch up on sleep tonight. The stimulant lingers in the body for a long time and scientists recommend having your last dose roughly eight hours before bedtime.

So, reader, if you are wanting an early bedtime – knock that espresso order on the head now.

Sleep deprivation can impact appetite hormones, which means tired people crave carbs.

One day of inhaling chips and ice cream might not have long-term impacts for most people without health conditions, but it is best to stick to a balanced, healthy diet to get a better sleep tonight, said sleep scientist Prof Russell Foster, from the University of Oxford.

Eating too close to your bedtime could also be an issue, with your body overworking to deal with the glucose spike.

“Also, you’re generating heat in the process of digestion, so particularly in the hot weather it’s going to be more difficult to get to sleep because your core body temperature will increase,” Foster added.

For adults, nightcaps could also have an adverse impact. While it acts as a sedative, alcohol, “can actually take away some of the important things that we experience during sleep… the processing of information and the retention of memory”, according to Foster.

While the thought of braving the outside world may feel like the last thing you want to do, daylight can be a saviour when you are tired.

Get outside as soon as you can. Light sets our circadian rhythm, or 24-hour body clock, which tells us when to wake up.

It means early light will tell your tired brain it is time to switch on, and it also tells your body to feel sleepy when daylight fades.

Strategic napping is also a power move to help refresh the brain for the afternoon. If you can wing it on your work break, the perfect nap time is just after lunch when the body takes a natural dip in so-called ‘alerting signals’ that regulate your sleep and wake.

Dr Victoria Revell, an associate professor in transitional sleep and circadian physiology at the University of Surrey, said this strategy can “help reset the build up of sleepiness you will be experiencing”.

She also advised that you set your alarm so you do not nap for too long, to get “a boost without affecting tonight’s sleep”.

For those who can not find a private spot to curl up this afternoon, finding somewhere to sit quietly for 10 minutes or so can also be helpful.

Importantly, try to go to bed around your normal time this evening to prevent long-term sleep disruption.

Tempting as sprawling on the sofa might be, a bit of exercise will make you feel less tired in the long run.

No-one is asking you to run around a pitch for 90 minutes today. Even a 15-minute walk can give you an energy boost, according to the NHS, external.

Exercising reduces stress and tires you out, and doing it in the morning and afternoon can help reset the sleep wake cycle.

While you can take some steps to manage poor sleep, you will not be able to shake it off completely.

The tired brain is prone to risk-taking, being impulsive, mood swings, anxiety and lacks empathy. Concentration, decision-making, creativity and productivity all take a nosedive too.

Foster suggested it is wise to be mindful with personal interactions – tiredness also means you are likely to take things the wrong way, with irritation turning to anger “much more quickly”.

He advised people to “pause and think before you answer” when dealing with demanding children or colleagues.

Take extra care when driving and save any big life decisions for later in the week.

Dr Revell said that lost sleep combined with increasing heat means “you probably won’t be at peak performance”.

She added: “If you can, set yourself some simpler tasks for today and don’t expect too much”.