Game On, Sleep Strong: Tips for Balanced Gaming and Rest

Screens are pretty much everywhere now. Almost every home in tier 1 and tier 2 cities has a TV, at least one phone, and even a laptop. With these devices being so accessible, they're practically an extension of our bodies nowadays.

In fact, the average Indian uses their phone for 4.9 hours a day. That's almost 33 days a year. Over a month!

These late-night binges, "one more FIFA match"," or "okay, five more minutes of reels", are far too common thoughts, and they just snowball into you looking at the clock and realising you have to be at work in four hours.

However, having a healthy sleep schedule is so important. Balancing the excitement of staying up with good sleep habits is challenging but not impossible. So, let's look at some tips that can easily help you maintain a healthy sleep schedule while still enjoying your slumber parties.

Before we get into the tips, you should know that sleep isn't just about shutting your eyes and regaining your energy; it is so much more!

Cognitive Function:

Sleep improves memory, creativity, and decision-making, and for gamers, this means improved reaction time and strategic thinking, which can help them be a ranked player!

Physical Health:

Sleep helps your muscles rest and recover while also boosting your immune system, which helps you stay healthy and energised for the next day.

Mental Well-being:

Not getting enough sleep often leads to anxiety, depression, and irritability, which will only make life a bit harder for you and even more for your gaming buddies.

1. Set a Regular Sleep Routine

Consistency in your schedule is how you can make this whole thing work. Your body's internal clock, the circadian rhythm, works best when it knows what you're about to do, so try to go to bed and wake up at the same time each day, even on weekends.

Kofuku Tip: If you know you'll be gaming all night, plan in advance. Set an end time for it and stick to it.

2. Create a Relaxing Night Routine

When you play games that have you at the edge of your seat, like Five Nights at Freddy or GTA 6, it's easy to forget about everything else. That's why creating a calming nighttime routine after your session is important to tell your brain that it's time to sleep.

Kofuku Tip: About 30 minutes before bed, switch your devices off and do something relaxing like reading a book, meditating, or listening to soothing music. This will help ease your transition from the virtual world into sleep, and you'll be given tips by your friends for better sleep after this works for you.

3. Limit Blue Light Exposure

Many screens emit blue light, which reduces the production of melatonin, the hormone that makes us sleep. Many phones and computers have the option to switch the blue light to yellow, which is much better!

Kofuku Tip: Wear some blue light-blocking glasses when you're gaming or bingeing on Netflix, and this will help reduce the bad effects of screen time on your sleep schedule.

4. Stay Hydrated, But Avoid Caffeine

When you picture gamers, you might often picture a dustbin filled with empty and crushed Monster cans next to posters of Emily Ratajkowski. However, caffeine can stay in your system for up to six hours, which only makes it harder for you to fall asleep when you're ready to hit the sack.

Kofuku Tip: Try to avoid caffeine in the evening and, instead, just drink some water. This will help you maintain your energy during gaming, which is the best way to get a good night's sleep.

5. Focus on What You Eat

Heavy meals and spicy foods, especially late at night, can cause indigestion and discomfort, making it difficult to fall asleep. So, maybe lay off on the biryani if it's night-time.

Kofuku Tip: Try to eat your dinner at least two to three hours before bed. If you need a snack during your gaming session, go for light, sleep-friendly foods such as bananas or almonds.

6. Limit Game Time Before Bed

Gaming can be highly stimulating, both mentally and physically, especially if you're playing Pro Clubs or COD party games. We've all been there. The adrenaline rush can keep your brain active long after you've powered down, making it difficult to fall asleep.

Kofuku Tip: If possible, try to limit the amount of time you spend gaming immediately before bed. Finishing your gaming sessions at least an hour before you plan to sleep will give your mind enough time to wind down.

7. Change Up Your Bedroom

Remember that your bedroom should be calm and relaxing. Try not to work or exercise in there. Make sure your bedroom is just for sleeping and relaxing.

Kofuku Tip: Make your bedroom dark, cool, and quiet by investing in blackout curtains, a comfortable mattress, and a good pillow. If your fan isn't loud enough to drown out outside noises, you can also try white noise machines.

8. Get Moving!

Exercising gets the blood flowing and improves the quality of sleep! When you do intense workouts, you'll actually feel so tired that you'll want to rest, which is one of the best ways to sleep. Just remember not to hit the gym just before sleeping, as it can be a bit counterproductive.

Kofuku Tip: Add some light exercise to your day, like jogging or yoga, and try to finish any vigorous workouts at least a few hours before bed so you're not overstimulated.

9. Change the Way You Game

If gaming is part of your personality, try to make sure your game is a reward. If you've had a productive day, or you've hit a new bench PR, go ahead and reward yourself! If you've just been lazing around all day like a sloth, maybe you realise that you haven't earned your reward for that day.

Kofuku Tip: List down all the things you want to do every day, like exercising, learning a new language, or studying Python. And once you've hit your daily goals, reward yourself!

On the other hand, tossing and turning and not sleeping properly can have some dire consequences. And if you're a gamer, watch out for these:

Impaired Performance: Your reaction times will slow down, making you lose to bots.

Decreased Focus: Lack of sleep reduces your ability to concentrate, which means you'll be flanked on all sides during DOTA 2.

Increased Risk of Injury: If you're tired, your hand-eye coordination and reflexes suffer, increasing the risk of strain or injury, so you can't sprint on FIFA with Haaland anymore. So, in the end, prioritising sleep will make you a better gamer in the long run. Having a healthy sleep schedule has one big benefit and one small one. The big one is that your gaming becomes so good no one can beat you. And the small one is that your general quality of life becomes much better.

Sometimes, you just want to stay up and finish that season of career mode on EA FC24. We get it. Some days, you watch a motivational Michael B Jordan video and decide to wake up at 4am every day. The duality of man makes it quite hard to have a healthy sleep schedule and be consistent.

But it's all about finding the right balance!

It's all about creating healthy boundaries and making sleep a priority. And once you do that, you'll not only see improvements in your overall health and energy levels but also in your quick scoping technique. When you wake up well-rested, you'll be sharper, faster, and more prepared to tackle the next challenge, whether in the virtual world or in real life.