Sleep Hygiene for Gamers

  • Decreased reaction time and alertness
  • Impaired memory and learning
  • Lack of concentration
  • Weakened immune function
  • Higher motor vehicle crash rate
  • Higher risk of depression and anxiety
  • Impaired glucose control
  • Weight gain
  • Increased grumpiness
  • When you wake up in the morning you are feeling refreshed (hopefully)
  • Toxins build up in brain throughout the day
  • Adenosine accumulates throughout the day, causing us to feel sleepy
  • Onset of sleepiness is also triggered by your body’s biological clock (circadian rhythm)
  • Melatonin increases towards evening (peaks around 9pm)
  • During sleep, both levels of adenosine and melatonin are reduced in the body
  • Then we wake up in the morning again feeling refreshed and ready for the day
  • 6 to 12 years old: 9–12 hours per 24 hours
  • 13 to 18 years old: 8–10 hours per 24 hours
  • Adults: 7–9 hours’ sleep per 24 hours
  • Performing the same winding down activities every night
  • Creating a successful sleeping environment (cool, dark, and comfortable)
  • Going to bed at the same time EVERY night (including weekends)
  • Reducing/eliminating blue light exposure at night from phones, tablets, computer screens, indoor lights (30–60 minutes before bed)
  1. 10 tips for a better night’s sleep [National Sleep Foundation]
  2. Brain Basics: Understanding Sleep



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North America Scholastic Esports Federation

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