In top-class sport, rest phases are a decisive key to success. But a good night’s sleep also promotes top performance in eSports.
Nutrition, training routines and load control are recurring buzzwords in elite sport when it comes to bringing athletes up to their maximum performance. Less frequently mentioned, but by no means less important, is regeneration. An athlete’s sleep in particular is an important factor. We will tell you later how this can be optimised.
Sleep and performance are inseparable in eSports too
In eSports, too, there have already been initial studies on the topic of performance and sleep that confirmed a connection. A recent study by the Cologne Sport University (DSHS) now underlines this finding.
According to the DSHS, a permanent lack of sleep “has an impact on performance in eSports. For example, a lack of concentration can lead to attention deficits, making it almost impossible to achieve top performance”.
Gamers are particularly prone to restless sleep. This is because the blue light emitted by screens of all kinds during normal operation prevents the formation of melatonin, a hormone the body needs for restful rest. Long screen times are therefore not conducive to sleep – but of course unavoidable for eSports enthusiasts.
Regeneration against high screen time
At the end of last year, Dr. Verena Senn told us how gamers can still ensure sufficient regeneration. And the Cologne Sports University also provides tips and tricks for eSportsmen, which can be divided into three areas: Avoiding blue lights, preparing the room and one’s own behaviour.
In order to reduce the effect of blue light even as a professional gamer, you should avoid playing especially in the evening hours. Ideally, all screens should be turned off 60 minutes before going to bed. In addition, some end devices now offer the possibility of reducing the blue light component of the screen in a night mode. In addition, filter glasses can be used to achieve the same effect.
With regard to the room, the renowned sports university advises a “dark and quiet bedroom”. Accordingly, a television should not be used as background noise.
Furthermore, the focus is on temperature and humidity. According to the study, the optimal sleeping temperature is 18 degrees Celsius, while an open window can provide sufficient humidity to prevent the respiratory tract from drying out.
With routine to optimal “sleep hygiene “
If you stick to these general conditions, you can acquire healthy “sleep hygiene” through consistent behaviour. This refers to a routine consisting of the tips mentioned above and, at best, boosts one’s own performance.
Routine is the decisive keyword with regard to one’s own behaviour. This ensures “a regular sleep rhythm with fixed sleeping times”. One can also improve one’s own sleep rhythm through “sufficient and regular exercise”, which, however, should be completed at least two hours before sleeping.
Last but not least, “wakefulness stimulants with caffeine content such as coffee or energy drinks” should be avoided from the afternoon onwards. Because even if the effect is not consciously perceptible, the caffeine remains in the body and “can prevent you from getting some rest in the evening”.
Restful sleep is therefore also a factor that determines success and failure for eSportsmen – and can be influenced in one’s own favour with these tips.
