Late-night gaming might be exciting, but it could be disrupting your sleep cycle more than you think.
It’s 2 a.m., and you’re deep into an epic venture, finally on the brink of defeating that last boss you’ve been battling for weeks.
The adrenaline rush is real, your eyes are glued to the screen, and sleep is the last thing on your mind.
Fast-forward to the next morning, and you’re dragging yourself out of bed, barely able to keep your eyes open. Does this sound familiar?
If this scenario rings a bell, you might be wondering if your video gaming marathons are affecting your sleep, sadly they do.
Today, we’ll do a scientific-based exploration of “Can video games cause sleeping problems?” and, if so, what can you do to strike a balance between your gaming passion and a good night’s sleep:
Can Video Games Cause Sleeping Problems?
Video games can definitely impact your sleep, and here's why. Research shows that screens, including those used for gaming, interfere with sleep patterns.
A 2022 study discovered that the blue light from screens can reduce melatonin, a hormone that helps regulate your sleep-wake cycle. When melatonin levels drop, it becomes harder for your brain to signal that it’s time to sleep, which can lead to difficulties falling asleep and potential insomnia.
Further studies reinforce this idea. For instance, another study revealed that playing video games for about 2.5 hours before bed can delay your sleep by nearly 40 minutes and decrease the amount of REM sleep you get. REM sleep is crucial for dreaming and overall mental health.
Another study from 2007 found that children who play video games tend to have less deep, restorative sleep, which is important for brain health and toxin removal.
So, if you’re having trouble sleeping, cutting back on gaming before bed might be a helpful step.
The Science Behind Gaming & Adrenaline
Gaming and adrenaline can significantly impact sleep quality, primarily due to the physiological and psychological responses triggered by intense gaming sessions. Here’s a detailed explanation of how this happens and the science behind it:
Adrenaline Surge
When you engage in high-stakes or competitive gaming, your body can experience and trigger an adrenaline rush which is a quick release of epinephrine into the bloodstream. Leads your body in a “fight or flight response.”
Adrenaline, also known as epinephrine, is a hormone released by the adrenal glands in response to stress or excitement.
This "fight-or-flight" response is designed to prepare your body for immediate action. It increases heart rate, alertness, and overall stress levels, making it difficult to relax and fall asleep.
Dopamine Release
Gaming can also stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward.
When you achieve goals or win in a game, dopamine levels increase, creating a sense of satisfaction and motivation.
This dopamine surge keeps your brain stimulated and is a rewarding experience, making it harder to wind down and relax before bed.
Elevated Cortisol Levels
The excitement and stress associated with intense gaming sessions can lead to increased cortisol production.
Cortisol is a hormone that helps regulate your body's stress response.
High levels of cortisol can disrupt your natural sleep-wake cycle, making it harder to fall asleep and maintain deep sleep stages.
Disruption Of Sleep Architecture
The stimulating effects of gaming can interfere with your sleep architecture, which includes the different stages of sleep such as REM (Rapid Eye Movement) and non-REM sleep (stage 1-3).
Intense gaming can delay the onset of sleep and reduce the overall quality of sleep, leading to fragmented sleep patterns and reduce restorative sleep.
Screen Exposure& Blue Light
Gaming often involves extended screen time, which exposes you to blue light emitted by screens. Which can interfere with the production of melatonin, reduced melatonin levels can make it harder to fall asleep, delay your sleep onset and affect your sleep quality.
How Does Video Gaming Impact Sleep?
Based on various research, playing video games, particularly before bedtime, can make it hard for gamers to fall asleep quickly and have a quality sleep cycle.
Let’s understand how video gaming impact a gamer’s sleep cycle:
1. Increased Alertness & Difficulty Falling Asleep
Playing video games, especially before bedtime, can make it harder to fall asleep. This is because video games are designed to be engaging and stimulating.
Playing video games before bed keeps your brain active, due to the engagement and concentration needed while gaming which makes it difficult to wind down after playing. Leading to delayed sleep onset.
2. Exposure To Blue Light
As mentioned before most video games are played on screens, which emit blue light.
Blue light can interfere with your body’s natural sleep cycle and give you a more jet lag-like feeling. Tricking your brain into thinking it’s still daytime, which can delay the production of melatonin.
As a result, even if you’re tired, you might find it harder to fall asleep if you’ve been gaming right before bed.
3. Late-Night Gaming & Sleep Schedule Disruption
Late-night gaming can shift your sleep-wake cycle, making it harder to wake up in the morning and leading to sleep deprivation.
4. Increased Risk Of Sleep Disorders
Regular late-night gaming has been linked to sleep disorders such as insomnia, affecting your overall health.
If you regularly play games right before bed, you may develop a pattern of poor sleep that can be hard to break. Poor sleep has been linked to the prevalence of sleep disorders, affecting overall health and wellbeing, memory consolidation, and sleep onset.
Sleep Tips For Nighttime Gamers
Here are some sleep tips for those who like gaming at night:
Set A Gaming Curfew
To avoid late-night gaming that disrupts your sleep, establish a curfew.
Try to stop playing at least 1-2 hours before bed. This break helps your mind and body unwind, making it easier to fall asleep when you finally hit the bed.
Creating a gaming cut-off time helps you stick to a healthier sleep schedule and improves your overall rest.
Use Blue Light Filters
Most screens emit blue light, to reduce blue light effect, try using blue light filters on your devices.
Many smartphones, tablets, and computers have built-in settings or apps that reduce blue light exposure.
By using these filters, you can help mitigate the effects of blue light on your sleep cycle and help your body produce the sleep hormone melatonin more effectively.
Create A Relaxing Bedtime Routine
Develop a calming sleep routine can help signal to your body that it's time to wind down.
After finishing your gaming session, engage in relaxing activities like reading a book, listening to soothing music, or practicing deep breathing exercises.
This routine may help your mind transition from the excitement of gaming to a more relaxed state, making it easier to fall asleep.
Keep A Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends.
A regular sleep schedule helps regulate your body’s internal clock and makes falling asleep and waking up easier.
Consistency in your sleep times reinforces your body's natural sleep-wake cycle and can help your body develop a natural clock of when to sleep and get up, improving the quality of your sleep.
Set Up A Comfortable Sleep Environment
Make sure your bedroom is in the optimal state for your sleep.
This could mean keeping it cool, dark, and quiet. Invest in comfortable bedding and consider using blackout curtains or a white noise machine if needed.
A comfortable sleep environment helps you relax and fall asleep more easily, despite any late-night gaming sessions, also only use your bed for sleeping to enforce your brain to associate your bed as a place for sleeping and winding down.
Take Breaks During Long Gaming Sessions
If you’re gaming for extended periods, take short breaks. Step away from the screen, stretch, and give your eyes a rest.
These breaks help reduce eye strain and mental fatigue, which can make it easier for you to unwind after gaming and prepare for a good night’s sleep.
Can Video Games Cause Insomnia?
Yes, video games can lead to insomnia.
Playing games before bed keeps your brain active and alert, making it difficult to relax. This can disrupt your natural sleep cycle, causing difficulty falling and staying asleep.
In addition, as mentioned before blue light from screens affects your body’s production of melatonin which can lead to the delayed onset of sleep.
Over To You
As much as we all enjoy the thrill of a late-night gaming session, it’s crucial to recognize the impact it can have on our sleep.
You could be defeating dragons and leveling up while still getting the quality rest you need. By adjusting your gaming habits and setting boundaries, you can enjoy your favorite virtual adventures without sacrificing your sleep.
It’s all about finding the right balance of gaming, and sleep routine.
As someone who’s tech-savvy and keen on finding the perfect balance between gaming and sleep, why not give the Nightly app a try? It offers a host of features designed to help you achieve restful sleep, even after those intense gaming sessions. With neuroscience back research on Layered Monaural Beats to improve sleep quality and AI technology used to help personalized beats that would give you the most restful night sleep to wake up feeling refreshed the next day. It might just be the key to balancing your passion for video games with a peaceful night’s rest.