Can video games improve your sleep? Here's what the research shows
LOS ANGELES - A study published earlier this year in the journal "ScienceDirect" has shed light on how video games affect sleep in adults. While excessive gaming has been linked to poor sleep, the review found that playing certain games for less than 7 hours per week doesn’t appear to harm sleep and may even improve its quality.
Researchers examined 26 studies to better understand the relationship between gaming and sleep. The review showed that the type of game and how often it’s played both play a critical role in how gaming affects sleep.
How video games can help or hurt your sleep
According to researchers, casual gaming—playing up to 7 hours per week—has little to no negative effect on sleep quality. In some cases, it may improve sleep continuity, stability, and organization. Non-arousing, cognitively stimulating games, such as puzzle or word games, are especially beneficial, as they help players relax before bed.
On the other hand, games that are more arousing, such as shooters or horror games, can delay sleep onset and reduce sleep efficiency. MMORPGs (Massively Multiplayer Online Role-Playing Games), which often involve long and immersive sessions, were found to have a particularly negative impact on sleep.
How much gaming is too much?
While moderate gaming has little effect on sleep, excessive gaming—especially playing late into the night—can cause sleep problems. The review found that video game addiction is strongly associated with delayed sleep timing and poor sleep quality.
Microsoft Xbox controllers are displayed. (Photo by THOMAS SAMSON/AFP via Getty Images)
Players who engage in excessive gaming are more likely to experience disrupted sleep architecture, meaning their sleep cycles are affected, leading to less restorative rest. Esports athletes, who often play for hours each day, are at higher risk of sleep-related issues due to the prolonged nature of their gaming sessions.
What types of games should you avoid before bed?
Not all games are created equal when it comes to their effect on sleep. Games that are fast-paced or require a lot of mental focus, such as action or horror games, can stimulate the brain and make it harder to wind down.
Experts recommend opting for non-arousing games, like puzzle games or simulation games, before bedtime. These games encourage relaxation and help players shift into a more peaceful state of mind, making it easier to fall asleep.