Sleep Issues/Dopamine Thrown Off From Gaming

[HTBandicoot]

I've already said it in other posts, but I have been playing GTA IV and V, mostly focusing on IV. I've noticed, however, that this can sometimes mess with my sleep. I also have problems with focus in the following days after a gaming session. I thought this was just when I failed the mission I ended on, but also when I do well.
I don't know if it's a mixture of it being intense and a shooting game, or the fact that I am also highly sensitive as well.

Does anyone have experience with these types of things when playing a certain game? I don't know if it would be best to set a timer or limit my attempts to 1-2 missions per session. It's not that I am playing that long, but maybe it affects me more than others.

Another option would probably be to take my focus off of these games and shift to another game for a while. Just some thoughts..I'm surprised it affects me like it does.

 

[RETRO-VETRO RETRO-VETRO]

Some games, especially ones like GTA IV, can be super immersive and intense, and that stimulation doesn’t always switch off when the console does. I’ve had similar experiences where even short sessions left me wired or mentally drained the next day. It’s not just about how long you play, but how emotionally or mentally engaged you are.

Setting a limit like 1-2 missions per session sounds like a smart move, especially if you notice a pattern. And switching to a more chill game for a while could help reset things too, something less action-heavy or story-driven might give your brain a breather. Everyone reacts differently, and being sensitive to that is actually a strength. You're tuning in to what your mind and body are telling you, which is more than most people do."

 

[HTBandicoot]

Some games, especially ones like GTA IV, can be super immersive and intense, and that stimulation doesn’t always switch off when the console does. I’ve had similar experiences where even short sessions left me wired or mentally drained the next day. It’s not just about how long you play, but how emotionally or mentally engaged you are.

Setting a limit like 1-2 missions per session sounds like a smart move, especially if you notice a pattern. And switching to a more chill game for a while could help reset things too, something less action-heavy or story-driven might give your brain a breather. Everyone reacts differently, and being sensitive to that is actually a strength. You're tuning in to what your mind and body are telling you, which is more than most people do."

Thank you, I appreciate that. I think a lot of it comes from pressure I put on myself where I see myself making progress and hate to stop. Although throughout, it has also caused some unhealthy patterns messing with not only my sleep but focus for work. So I have to remind myself of the priorities, when the dopamine deficit wants me to play again haha.

 

[RETRO-VETRO RETRO-VETRO]

Totally hear you on that. It’s so easy to get caught in that loop, especially when you’re making progress and the game’s giving you that little dopamine hit. I’ve definitely had moments where I kept pushing just because I didn’t want to lose momentum, even if it meant sacrificing sleep or focus the next day.

It’s great that you’re aware of it though. That kind of self-check is half the battle. Prioritizing your well-being over the grind isn’t always easy, but it’s worth it. Maybe mixing in some lower-stimulation games or setting a hard stop time could help take the edge off. And hey, the fact that you’re thinking about this already shows you’ve got a good handle on it, even if the dopamine tries to pull you back in haha.

 

[HTBandicoot]

Totally hear you on that. It’s so easy to get caught in that loop, especially when you’re making progress and the game’s giving you that little dopamine hit. I’ve definitely had moments where I kept pushing just because I didn’t want to lose momentum, even if it meant sacrificing sleep or focus the next day.

It’s great that you’re aware of it though. That kind of self-check is half the battle. Prioritizing your well-being over the grind isn’t always easy, but it’s worth it. Maybe mixing in some lower-stimulation games or setting a hard stop time could help take the edge off. And hey, the fact that you’re thinking about this already shows you’ve got a good handle on it, even if the dopamine tries to pull you back in haha.

Good idea. Yeah..I usually push my luck until I get stuck on a really difficult mission. And this causes me to look up tutorials and other things until I can solve it in the following days, which can also drive one crazy lol. But it's easy to see "tilt" in gaming...that feeling gamblers get when things are going well so they keep going until it's too far.

 

[PSVitaForever]

If I play too much, if I play action games and/or if I keep on playing right before going to sleep, it's difficult to get asleep and during the night the game keeps on playing in my dreams.
I try: 1) not to play too much also during the day, especially if it's action game and 2) turn off consoles at least one hour before going to sleep. But

Everyone reacts differently,

also this. You should try reducing your time with games in general or that game in particular and see if you're more relaxed and you can get good better sleep, experiment for some days.

 

[HTBandicoot]

If I play too much, if I play action games and/or if I keep on playing right before going to sleep, it's difficult to get asleep and during the night the game keeps on playing in my dreams.
I try: 1) not to play too much also during the day, especially if it's action game and 2) turn off consoles at least one hour before going to sleep. But

also this. You should try reducing your time with games in general or that game in particular and see if you're more relaxed and you can get good better sleep, experiment for some days.

Thanks for sharing your experience and advice.

 

[RETRO-VETRO RETRO-VETRO]

Good idea. Yeah..I usually push my luck until I get stuck on a really difficult mission. And this causes me to look up tutorials and other things until I can solve it in the following days, which can also drive one crazy lol. But it's easy to see "tilt" in gaming...that feeling gamblers get when things are going well so they keep going until it's too far.

Haha yeah, I know that feeling all too well. That ‘just one more try’ mindset can be a slippery slope, especially when you’re so close to beating a tough mission. I’ve definitely gone down the rabbit hole of tutorials and walkthroughs late at night, thinking I’ll just take a quick peek... and suddenly it’s 2am.

And yeah, the whole ‘tilt’ thing is real in gaming. It’s wild how similar it is to gambling psychology chasing progress, riding the high, and then hitting a wall. It’s good that you’re noticing it though. That kind of awareness makes it easier to step back before it spirals. Sometimes taking a break or switching games is the best move, even if it feels counterintuitive in the moment.

 

[qw90700]

Then it means video games doesn't stimulate your brain as you play them, they drain you. Then gotta take a break after every 20 minutes or something and don't play more than 2 hours a day and absolutely don't do it when you didn't eat for more than 3 hours because it would drain you further.

So shit happens to me when I watch something as they drain me so fast, but playing video games stimulates my brain so the more gameplay the better. After 12 hours non-stop Persona 5 Strikers the hardest difficulty run my brain gets razor sharp laser cut!! lolol. But really I'm already stupid but I get stupider when I don't play video game for few hours a day.

However playing action games until bed time is bad idea due to all the adrenaline and all. So better stop playing games 2 hours before your bedtime or switch to cozy slow games.

 

[Svxn]

I had similar things. Similar because I couldn't get enough sleep. When i play (or read) something that excites me a lot, i just can't sleep for the next hours. I'm thinking about it again and again.

Given that i didn't sleep enough, i'm tired the next day. It arrives only with few games/books. The ones i'm literally addicted. Like Higurashi for example. When i realize that, the only "thing" i found was playing/reading in the morning only. And doing another stuff for the afternoon/evening (sport or just chilling/chatting etc).

But i can't play often in the morning so it's not that easy. But yeah, i guess being too stimulate around the evening isn't good at all.

 

[UnDubious]

IMO the dopamine stuff has nothing to do with emotional involvement. I think it's inherent to certain genres. I feel it most strongly with third or first-person shooters - it's probably that you get tons of little dopamine releases as you're constantly shooting things. If I play them for long I can really feel that little drain. Fighting in games has a similar but less intense effect. I read that losing releases more dopamine than winning, too, but both do. So games where you keep dying and then finally win release a ton of dopamine, it's what keeps you going.

Do you exercise? Prolonged exercise helps resensitize your dopamine receptors, among other benefits. If you're really exhausted and can't focus and it's a detriment to your life, consider not gaming for a while, just exercising, taking walks, working/studying/whatever, and enjoying more relaxed hobbies for a while. It has worked for me. There may be other things you're doing that are contributing to the problem - think anything highly dopaminurgic. Social media addiction, porn, etc., if any of these apply. They can leave you feeling drained. If they don't apply, good for you.
And if you really have to keep gaming with no break, the least dopamine-intensive genres are probably traditional turn-based RPGs (with no action elements) or adventure. VNs too, obviously, as long as they're not porn. Dopamine doesn't equal fun btw, so you can very well enjoy turn-based RPGs (I do) and still not get too much stimulation of that type when playing them.

 

[HTBandicoot]

Then it means video games doesn't stimulate your brain as you play them, they drain you. Then gotta take a break after every 20 minutes or something and don't play more than 2 hours a day and absolutely don't do it when you didn't eat for more than 3 hours because it would drain you further.

So shit happens to me when I watch something as they drain me so fast, but playing video games stimulates my brain so the more gameplay the better. After 12 hours non-stop Persona 5 Strikers the hardest difficulty run my brain gets razor sharp laser cut!! lolol. But really I'm already stupid but I get stupider when I don't play video game for few hours a day.

However playing action games until bed time is bad idea due to all the adrenaline and all. So better stop playing games 2 hours before your bedtime or switch to cozy slow games.

Overstimulation can also keep you from being able to sleep as well.

 

[RETRO-VETRO RETRO-VETRO]

Overstimulation can also keep you from being able to sleep as well.

Exactly.

 

[HTBandicoot]

IMO the dopamine stuff has nothing to do with emotional involvement. I think it's inherent to certain genres. I feel it most strongly with third or first-person shooters - it's probably that you get tons of little dopamine releases as you're constantly shooting things. If I play them for long I can really feel that little drain. Fighting in games has a similar but less intense effect. I read that losing releases more dopamine than winning, too, but both do. So games where you keep dying and then finally win release a ton of dopamine, it's what keeps you going.

Do you exercise? Prolonged exercise helps resensitize your dopamine receptors, among other benefits. If you're really exhausted and can't focus and it's a detriment to your life, consider not gaming for a while, just exercising, taking walks, working/studying/whatever, and enjoying more relaxed hobbies for a while. It has worked for me. There may be other things you're doing that are contributing to the problem - think anything highly dopaminurgic. Social media addiction, porn, etc., if any of these apply. They can leave you feeling drained. If they don't apply, good for you.
And if you really have to keep gaming with no break, the least dopamine-intensive genres are probably traditional turn-based RPGs (with no action elements) or adventure. VNs too, obviously, as long as they're not porn. Dopamine doesn't equal fun btw, so you can very well enjoy turn-based RPGs (I do) and still not get too much stimulation of that type when playing them.

That makes sense, thanks for the insight. I have lost and failed a ton as well lol.

Yeah, I actually exercise at the gym 6 days a week, read, meditate, etc. There is some of the other I still struggle a little with, however. I would say I'm more likely to do these other bad habits after playing said game, because I feel the deficit the following days.

Yeah, I've been going through Phantasy Star a little bit, with the help of online maps lol. It is probably more of the genre I should pursue, if I can get into it.

 

[RETRO-VETRO RETRO-VETRO]

IMO the dopamine stuff has nothing to do with emotional involvement. I think it's inherent to certain genres. I feel it most strongly with third or first-person shooters - it's probably that you get tons of little dopamine releases as you're constantly shooting things. If I play them for long I can really feel that little drain. Fighting in games has a similar but less intense effect. I read that losing releases more dopamine than winning, too, but both do. So games where you keep dying and then finally win release a ton of dopamine, it's what keeps you going.

Do you exercise? Prolonged exercise helps resensitize your dopamine receptors, among other benefits. If you're really exhausted and can't focus and it's a detriment to your life, consider not gaming for a while, just exercising, taking walks, working/studying/whatever, and enjoying more relaxed hobbies for a while. It has worked for me. There may be other things you're doing that are contributing to the problem - think anything highly dopaminurgic. Social media addiction, porn, etc., if any of these apply. They can leave you feeling drained. If they don't apply, good for you.
And if you really have to keep gaming with no break, the least dopamine-intensive genres are probably traditional turn-based RPGs (with no action elements) or adventure. VNs too, obviously, as long as they're not porn. Dopamine doesn't equal fun btw, so you can very well enjoy turn-based RPGs (I do) and still not get too much stimulation of that type when playing them.

I get what you're saying about genre playing a role, especially with fast-paced shooters and fighting games. But from what I’ve read, dopamine release in gaming isn’t just tied to mechanics like shooting or dying, it’s also deeply connected to emotional involvement, narrative engagement, and personal investment.

Studies show that dopamine is released when we anticipate rewards, experience novelty, or feel emotionally connected to outcomes, not just when we press buttons rapidly. Games with strong stories or meaningful choices can trigger dopamine through emotional resonance, not just action. That’s why even slower-paced games like RPGs or narrative-driven titles can be just as addictive, they tap into our emotional brain, not just our reflexes.

Also, the idea that losing releases more dopamine than winning is debated. It’s more about the tension, anticipation, and eventual reward that drives the dopamine cycle, not necessarily the loss itself. So yeah, genre matters, but emotional involvement plays a huge role too.

 

[qw90700]

Overstimulation can also keep you from being able to sleep as well.

For me overstimulation from boredom prevents me from sleeping like "I'm too bored to sleep" but overstimulation from fun makes me so sleepy in blissful tiredness of serenity lol.