If you are a gamer, you probably need to improve your sleep quality. Overexposure to blue light from electronic devices, a lack of routine, or a poor diet can cause insomnia or sleep deprivation.

Sleep is vital for physical and mental health, as it helps rebuild all cellular tissue, benefits the nervous and immune systems, and improves mood and concentration, among other things. In conclusion, if you sleep better, you are likely to improve your game, so here are some tips to help you sleep better.

Have a schedule

Planning is key to maintaining the balance between outstanding performance and healthy life. An excellent way to accomplish this is to stick to a schedule. We know that it is difficult, but you should not overlap the hours of gaming with the hours of sleep. Within your plan, allocate 7 or 8 hours a day to sleep so that your brain works at its maximum capacity. Also, try to sleep and wake up at the same hour every day, including weekends, to regulate your circadian rhythm and achieve a consistent sleep rhythm.

Turn off before going to bed

Falling asleep is also a common problem among gamers. It often happens because there is no space between playing and going to bed, so the brain arrives stimulated. The ideal is to turn off your brain before trying to sleep. Leave a considerable amount of time (at least 30 mins) between turning off the console and going to bed. You can make transitions that relax your brain, such as spending half an hour meditating, taking a bath, reading, listening to relaxing music, or doing breathing exercises. If your mind comes to bed already disconnected from the game, it will be easier for you to sleep.

If you have no idea how to start clearing your mind, some apps can help youthrough guided meditations or breathing exercises.

Conscious eating

Poor diet is another factor related to poor sleep quality. Dehydration, processed sugars, and eating heavily at night affect the circadian rhythm. When we do not eat balanced, we force our metabolism to work harder because the digestive process is hindered. In addition, not sleeping well is also related to excess cravings.

Plan balanced meals and, if possible, cook ahead of time. A balanced meal should contain protein, complex carbohydrates, vegetables, and healthy fats. Also, choose to have healthy snacks on hand, such as fruits and vegetables or nuts. And, of course, drink two liters of water a day.

Distributing your food better throughout the day will prevent you from arriving at night wanting to take on the world. Remember: the secret is in the balance.

Caffeine with intelligence

Caffeine provides excellent health benefits. Its consumption is optimal in the morning, as it helps improve concentration and focus. However, consuming caffeine in the afternoon can disturb sleep, as it can cause insomnia. Opt for water or fruit teas in the afternoons, and if you can’t control the craving for a coffee, drink it is decaffeinated.

Take care of your eyes

Blue light emitted by electronic devices affects vision and circadian rhythm. Therefore, all gamers need to protect their eyes. To do this:

1. Make sure the monitor is of good quality.
2. Make sure you place the monitor at an optimal distance and not watch it in the dark.
3. Wear blue light glasses to cover yourself from light. By wearing these glasses, you preserve your eyesight and ensure that you protect your circadian cycles and, therefore, your sleep.

Natural remedies

There are supplements and natural remedies that can help you sleep better and are safe for your health. These remedies are melatonin, valerian, ashwagandha, chamomile, Gaba, and passionflower. In addition, there are also supplements made from these ingredients on the market.