How Does Video Game Addiction Affect Sleep Quality?

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How Does Video Game Addiction Affect Sleep
Quality?
Gaming has become the most popular pastime
amongst youth for a few decades. Like any other
industry, the gaming industry has also seen
financial growth, which drew many people to
accept it as a career. The excitement,
competitiveness, and continually upgrading
gaming industry with new content have constantly
attracted the masses to it. From children to
adults, everyone has become addicted to different
games in one way or the other. Gamers mostly
think about gaming, whether they are eating
their favorite food or sleeping on the best
luxury mattress in a hotel room. However, this
addiction to gaming is affecting their life,
health, and sleep so subtly that no one notices
anything until its too late. Many gamers fail to
see staying up late playing video games
consequences. The stakes are too high, which can
alter the course of one life if taken lightly.
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Avid gamers have adapted well to all-nighter
games. Hedonism can cause massive adverse
effects on ones sleep. Video Game addicted
individuals are particularly susceptible to
sleep disturbances. It is difficult to imagine
how many casual players can experience late
hours of play. This article will mainly discuss
video game sleep problems that can occur from
addiction. Does good sleep matter? Our physical
and mental health have stressed the value of
sleep. Our circadian rhythm, or cycle of sleep
and waking, is an essential part of our nature
and a response to the neverending day and night
cycle of a revolving planet. Your health, mood,
and cognitive function all benefit from getting
enough sleep. The risk of various diseases and
disorders increases when people dont get enough
sleep regularly. These conditions vary from
dementia and obesity to heart disease and stroke.
Does playing video games before bedtime affect
sleep?
Video game addiction (VGA), also categorized as
an internet gaming disorder, can significantly
impair a persons quality of life and make it
difficult to function in the family and
community. In 2018, the World Health Organization
(WHO) officially declared the danger of a gaming
disorder. Online games are more addictive than
offline video games as they generally have no
true ending (the games are regularly updated
with new content). Furthermore, they often
include various features designed to keep the
users connected to the virtual world.
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The temptation to stay up late The neverending
policy of online games keeps gamers going on to
reach the next level of the game. The exciting
and challenging factor generally causes brain
stimulation which tempts gamers to stay up late
to finish the level at the earliest. Adrenalin Ex
citement to reach the next level and unlock the
rewards and other achievements creates an
adrenaline rush which often turns gamers addicted
to the game who never sleeps. Blue light All
screens, from mobile and television to laptops,
emit blue lights. Blue light is a high-level
brain stimulator. Blue light emitting from the
screen suppresses melatonin more than anything
else and affects circadian rhythm. Gaming before
sleep results in getting exposed to blue light
and needing more sleep. High Cognitive
Stimulation Video games require quick thinking
as the speed and levels of games increase, the
difficulty level becomes higher. It causes high
cognitive stimulation amongst gamers which can
impact their brain functions in the future
adversely.
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What are the symptoms of video game addiction?
Video game addiction happens more frequently than
people would imagine, and one should treat it
with the same consideration as any other
addiction (drugs, alcohol, tobacco, or
gambling). Video game addiction can
significantly impact personality, health, and
social relationships. Prolonged and uncontrolled
use of video games may cause gamers to
experience severe psychological and physical
effects, including irritability, insomnia,
sadness, anxiety, aggressiveness, depression,
fatigue, loss of appetite, and discomfort. Most
video game addicts are unable to control their
urge for games and will spend most of their free
time playing games often at the expense of
other activities (sports, social relations,
work). As a result, video game addicts are prone
to experience significant health issues
resulting from their unhealthy lifestyle, lack of
sleep, and poor eating habits.
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The negative effects of gaming
Video games offer little challenges in exchange
for simple rewards that effectively trigger
dopamine reactions. Although it seems natural to
think that the dopamine rush we get from gaming
is positive, it is not. According to a study,
playing video games may temporarily enhance
reflexes, hand-eye coordination, and other
reflexive qualities. Still, over time, gaming
can become troublesome and significantly
negatively impact social well-being and
psychological functioning. Lets look at some
adverse effects gaming has on people Disruption
in the sleep cycle Like any other addiction,
gaming causes people to sacrifice other prominent
things. Staying up late to finish game levels,
practicing to win competitions, and greed to win
those petite rewards, cause disruption in the
sleep cycle. Many gamers remain awake till the
wee hours as competitions happen worldwide and
in different timezones. Though initially, it
seems fine, slowly, it becomes a habit that
causes problems in my sleep-wake schedule. Gamers
get insomnia from gaming due to tension,
anxiety, and stress about winning and completing
games. Poor diet habits Gaming is an engaging,
long-lasting, and addicting activity. Often
gamers forget to take their lunch and dinner on
time which impacts their digestion, and that
leads to acid reflux, stool, and weakened
metabolism.
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Most of the time, gamers eat food that does not
require more time and can eat while playing as
well such as chips, cold drinks, and other sorts
of junk food. Junk food is typically heavy in
calories, saturated fat, added sugar, and added
salt but poor in nutrition. Overindulging in
junk food is associated with significant health
issues. Depression and mood swings Winning and
losing are part of every competition. However,
the emotional quotient of gamers usually becomes
high due to over-attachment to the fictional
world of gaming. It often results in severe
attacks of depression and mood swings. Also,
gamers remain aloof from social activities for
too long due to spending extensive time in
gaming. It impacts their personal and social
life. Excessive dopamine release stimulates the
brain of gamers in such a way that they face
psychological issues in the future. Lack of
exercise Another negative impact gaming has on
gamers is weakened physical strength. Gamers
spend the maximum number of hours sitting in one
place, which makes them immobile for those
hours. It impacts their physical aspects
resulting in orthopedic issues like lower back
pain, upper body pain, etc. As gamers dedicate
most of their time to gaming, they fail to do any
other physical activities like exercise,
walking, or meditation. It leaves a long-term
adverse effect on their health. How does gaming
affect physical health? Disrupted sleep cycles,
poor eating habits, and lack of exercise on a
constant basis result in more negative health
issues, which become non-reversible if you dont
pay attention in time. Lets have a look at some
effects gaming addiction causes on
gamers. Attention problems Frequent engagement
in exciting gaming activities may change the
expectations of gamers from general life about
the ideal level of brain stimulation. Children
find it hard to cope with school activities,
considering them tedious and slow, which lowers
their academic performance. Adults often find it
hard to concentrate on their work and other
social responsibilities owing to highly
stimulating gaming activities.
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Poor confidence in real-world skills When gamers
spend maximum time in gaming, though they are
considered experts and pros in the gaming world,
they often lack real-life social skills. Due to
excessive time in gaming, gamers may fail to pay
attention to their real-life appearance
and communication skills, which makes them
targets of other peoples criticism. These poor
social interaction skills often lead to a lack of
confidence and distance themselves from other
people. Moreover, gaming makes people aggressive
and moody due to lack of sleep and other
reasons. It further creates barriers between them
and their families, friends, relatives, and
society. Focus on critical thinking skills In
video games, players encounter challenging issues
that require them to come up with answers and
implement them. Players frequently get various
options, forcing them to make decisions quickly.
The availability of multiple solutions often
helps gamers to succeed in the gaming world by
sharpening their critical thinking skills.
However, in real life, a lack of confidence and
the unavailability of multiple options cause
problematic essential skills of thinking. Poor
vision Gamers are generally so wholly immersed in
their games that they forget to take breaks.
Also, gaming requires more focus in order to win,
which makes it impossible for gamers to take
their eyes off the screen. Constant staring at
the screen exposes you to blue radiations and
harmful wavelengths. It results in poor eyesight,
blurry vision, focusing issues, and headaches.
Long hours of watching a screen may result in
partial blindness or cornea problems in the
future. Coping skills These games are a way to
unwind and have fun, and they can even be a way
to connect and communicate with others. They can
help someones cognitive abilities, creativity,
communication, and reflexes. People frequently
use games as a constructive coping technique to
unwind. However, gamers coping mechanisms are
harmed by the adverse effects of gaming, though,
as they develop an addiction. They become edgy,
aggressive, and anxious due to poor social
skills, lack of confidence, and lack of emotional
control, which worsens their emotional quotient.
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How can I overcome my gaming addiction?
Here are a couple of simple tips and sound advice
to prevent or cure video game addiction Reduce
time spent playing games If you are a gaming
addict, living without playing games for long
becomes difficult. Like any other addiction,
gaming addiction also requires time and patience
to avoid any adverse effects. Slowly reduce time
spent on playing games. Take the help of family,
friends, and specialists to prepare a plan of
action to minimize gaming hours. Dont play
games for consecutive hours Anything done
constantly for a long time causes a negative
impact on life. Gaming is no different. Gamers
lose their control over the time when they play
exciting levels. Start taking a break from the
screen in-between for at least 15 minutes. Use
alarm or gadget reminders to help you remember
to take breaks. If you are a professional gamer,
taking a break becomes a must for your health and
helps prolong your consoles life (reduce
overheating).
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Try to complete the required hours of
sleep Though your game is at its peak level, when
its time to sleep, strictly turn off your
screen and hit the bed. Complete the required
hours of sleep as per your age. If you cant
sleep, lay on the mattress and try to unwind
yourself with relaxation activities other than
gaming. Also, avoid gaming at least 2 hours
prior to going to sleep. It helps you to focus on
the thoughts related to sleep rather than
gaming. Socialize with other people and
family Socializing often helps people get over
several psychological disorders and addictions.
Spend time with people who are least interested
in gaming, such as family, friends, relatives,
or neighbors. While being with them, talk about
anything other than gaming. Avoid such
discussions and thoughts that lead you to video
games during family times. Attend family and
friends get-togethers, festivals, and other
functions to distract you from gaming and
requires your social skills of mingling,
connecting, and talking. Dedicate time to do
things other than gaming Ensure to dedicate some
hours of your day to doing other things than
gaming. You can run house errands, exercise,
learn new hobbies, or master other skills that
require you to stay away from gaming and screens
like mobile, televisions, or computers. Reading
books, cooking, meditation, yoga, and social
meetings are some of the things you can do to
keep yourself healthy and active.
Here are some things adults must know about how
video games affect sleep
Sleep deprivation Adults must realize that long
gaming hours lead to sleep deprivation. Gaming at
night often leads to brain and body stimulation,
reducing melatonin production and preventing
proper sleep. Shorten sleep duration Gamers play
games for hours each day, which gives them no or
less time to do other activities. Often they
sacrifice their sleep hours to do other errands.
Shortens their sleep duration, further leading
to health issues.
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Poor sleep quality Like any other activities like
drinking alcohol or lousy eating habits, gaming
addiction leads to poor sleep quality. Research
suggests video games cause nightmares among
gamers which disrupts sleep. Delayed sleep phase
disorders Shortening sleep hours cause gamers
delayed sleep phase disorders as the required
amount of time to transit from each sleeping
phase reduces. Disrupted circadian
rhythm Exposure to blue light causes disrupted
circadian rhythm as our brain becomes confused
about inducing cortisol and melatonin hormones at
a dedicated time.
What steps can we take to sleep better at night?
Check your regular sleep patterns and sleep-wake
times to ensure youre receiving adequate sleep.
Its essential to make sure youre getting
through all the phases of sleep, from light to
deep to REM, to get overall good quality sleep.
Here are some tips to improve sleep quality
despite being a gamer.
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Make sleeping a priority First and foremost,
understand that sleep is equally important to
lead a good and healthy life along with food,
water, and exercise. Make sleeping your priority
and set a strict schedule to sleep and wake up
every day. Avoid doing other activities
(primarily gaming) that can stimulate the brain
and keep you awake all night. Sleep Environment
matters Where you sleep is essential, along with
the quantity and quality of your sleep. If your
surroundings are noisy, congested, hot, or
exposed to excessive light, then it hampers
sleep quality in a big way. Make sure your
bedroom is comfortable for sleeping. The
environment must be dark, cool, quiet, and
comfortable to improve the quality of a good
nights sleep. Maintain your bedroom, and keep
it clean and hygienic. Avoid doing any other
activities in your bedroom and on the bed apart
from sleeping. Change uncomfortable lighting to
sleep-inducing ones, or use heavy curtains to
block light from outside. Use proper ventilation
and use an aircon or fan to keep the bedroom
cool. Get the best mattress and bedding
accessories Bed, mattresses, and bedding
accessories matter when it comes to improving
sleep quality. Do not compromise on it. Change
your old mattress with a brand new, best
mattress that will provide you comfort and
support while sleeping. Pay attention to the
reviews and descriptions about the material
quality while buying a mattress online, as you
dont get to see them physically. Buy an
adjustable bed to provide more comfort and less
pressure while sleeping. To help you sleep more
peacefully, remember to get pillows and
comforters. Keep in mind what you eat and
drink Food and drink habits also matter in the
improvement of sleep quality. Pay attention to
your eating habits, daily meals, and the
nutrition you consume. Avoid heavy meals,
caffeine, and alcohol, at least two hours before
sleeping. Try adding foods and drinks rich in
melatonin, serotonin, calcium, magnesium, and
other nutritional values that can help you sleep
better. Warm milk, nuts, cherry, fatty fish, and
poultry products are some of the foods you can
add to your regular diet for better sleep
quality.
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• Choose the right time for exercise
• Exercise is essential, but exercise at the right
  time impacts more than anything else. Avoid
  doing activities like weight lifting, running, or
  walking 3 hours before your sleeping time. Try
  exercising during day time or early morning for
  better results. If you want to add exercise to a
  pre-bed routine, then go for light activities
  like meditation or yoga.
• Control your exposure to light
• Last but not least, gamers are often exposed to
  lights for hours while playing games. Blue
  lights emit harmful radiation, which alters the
  course of the brain and circadian rhythm, not to
  forget poor eyesight.
• To balance it out
• Avoid the usage of gadgets while not gaming.
• Keep mobiles and laptops away for at least 30
  minutes before going to bed.
• Turn off all lights in the bedroom while
  sleeping. If you cant sleep in complete
  darkness, use light lamps with colors that
  induce melatonin production, like dark red or
  twilights.
• Final thoughts
• Gaming may have side effects and can cause sleep
  deprivation, insomnia, or other sleep disorders.
  But with proper care and timely help, its
  manageable and recoverable.