Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
Cognitive Impact | The Blue Light Effect | Quick Tips | Keeping It Balanced
Overview
Whether on a traditional gaming console, a computer, or a smartphone device, video games have become so commonplace in our society that we don’t give them a second thought (unless you’re itching to get back to that impossible-to-beat level).
However, experts have been cautioning that video games’ cognitive and behavioral effects on children and adolescents can be profound and are not always positive.
Video games have led to decreased outdoor activities and interpersonal relationships in younger age groups. But do they affect one’s chances of getting a good night’s rest?
There’s renewed interest in understanding how gaming’s cognitive, behavioral, and physical effects are intrinsically linked to sleep, leading to more studies examining this connection. The findings show that there is cause for concern.
Cognitive Impact
Sleep, along with proper diet and exercise, is one of the three pillars of health. Nearly every function in the human body is regulated or at least connected to it somehow.
A recent systematic review of experimental studies on video game effects on sleep and post-sleep cognitive abilities has uncovered some powerful links.[1]
A reduction in total sleep time and a longer time to fall asleep have been observed. Furthermore, the studies showed an increased feeling of daytime sleepiness and fatigue with playing video games for long periods – especially in the evenings.
Considering that 8-10 hours of sleep is recommended for adolescents, the problem becomes apparent.
Long, evening gaming sessions at the expense of sleep time are believed to affect cognition even during subsequent waking days. This finding is due to the body’s primary sleep-wake regulator – the circadian rhythm – being thrown out of sync with natural day/night transitions, causing jet lag-type symptoms.
The Blue Light Effect
It’s a well-known fact that the blue light emitted by electronic devices, like computer screens, smartphones, and even TVs, interfere with sleep quality.
Physiologically, this is due to its tendency to suppress melatonin production, a hormone that increases as the day progresses to signal to your body that it is time to sleep.
Quick Tips
- Cap gaming sessions at 1 hour
- Stop playing games for at least an hour before going to bed
- Play a familiar game
- Reduce consumption of sugary snacks and caffeinated beverages
- Try a sleep supplement, like melatonin to help you sleep
Keeping It Balanced
As with all potentially addictive things, moderation is key. Video games are fun and stimulating.
They provide a diversion from everyday routines and stress and can also sharpen strategy and problem-solving skills.
However, they are designed to be addictive due to built-in reward systems, like collecting coins, getting power-ups, etc.
Sleep is far too important a component of good health to be sacrificed in favor of gaming.
Knowing the health risks of excessive evening gaming can help you balance having fun with getting a restorative night’s sleep.
References:
- Peracchia S, Curcio G. Exposure to video games: effects on sleep and on post-sleep cognitive abilities. A systematic review of experimental evidences. Sleep Sci. 2018 Jul-Aug;11(4):302-314. doi: 10.5935/1984-0063.20180046. PMID: 30746049; PMCID: PMC6361300.
