A long gaming session can leave you with a stiff neck, dry eyes and aching wrists. These problems are common, but they’re also largely preventable with a few adjustments.
Set up your space
- Screen height: the top of your monitor should be at or slightly below eye level.
- Distance: sit roughly an arm’s length away from your monitor.
- Chair: your feet should rest flat on the floor, with your knees around a right angle. A small cushion behind your lower back helps if your chair lacks support.
- Desk: keep your keyboard and mouse close enough that your elbows stay near your body.
Mobile gamers, this is for you too
Hunching over a phone for hours strains the neck. Try holding the phone higher, closer to eye level, and support your elbows on a table or cushion. A phone stand with a controller is a great option for longer sessions.
Give your eyes a rest
When we focus on a screen, we blink less, which leads to dry, tired eyes. Try the 20-20-20 rule: every 20 minutes, look at something about 20 feet (around 6 metres) away for 20 seconds. Good room lighting that isn’t much darker or brighter than your screen also helps.
Protect your wrists and hands
Keep your wrists in a neutral, straight position rather than bent up or down. Take short breaks to stretch your fingers and rotate your wrists. If you feel tingling, numbness or pain that doesn’t go away, see a doctor rather than playing through it.
Move between matches
Stand up between matches or every hour. A quick walk to refill your water bottle, a few shoulder rolls and a short stretch reset your posture and your focus.
Hydrate and eat well
In our hot climate, it’s easy to get dehydrated, especially in a warm room. Keep plain water nearby and go easy on sugary drinks. Regular meals keep your concentration steadier than a diet of snacks and teh tarik.
Sleep matters
Late-night gaming is tempting, but poor sleep affects mood, reaction time and health. Try to stop playing at least 30 minutes before bed and keep a consistent sleep schedule.
Know when to seek help
If pain, headaches or sleep problems persist, or if gaming is affecting your studies, work or relationships, speak to a healthcare professional. Looking after yourself means you can enjoy gaming for many years to come. More tips are waiting in our Guides section.
