Sleep, breaks, hands and back

Reaction time, accuracy and above all decision-making get worse when you sleep too little. The tricky part is that you often do not notice: you feel "normal", but you take duels you would not take when rested and you get angry more easily.

You do not need to be perfect, but two things help a lot:

• avoid long late-night sessions when you have to get up early;
• notice the link between your worst evenings and the nights you slept badly. Once you see it, stopping earlier gets easier.

A competitive match is thirty to fifty minutes of continuous focus. Playing three or four in a row without a break is more tiring than it seems.

A healthy rhythm for most people:

• a short break (stand up, drink, look away from the screen) between matches;
• a longer break after two or three matches;
• stop after a losing streak, or when you notice you are on edge: the next match played like that usually goes worse.

Looking at something far away for a few seconds now and then helps your eyes too.

Mouse and keyboard demand small, repeated movements for hours. To avoid discomfort:

• warm up your hands before playing: open and close your hands, gently roll your wrists, move your fingers. One minute is enough;
• use a sensitivity that makes you move your arm, not just your wrist: it spreads the load;
• keep your wrist straight and supported, not bent up or sideways for hours;
• during breaks loosen your shoulders and neck with a few slow movements.

If you have pain, tingling or numbness that does not go away with rest, do not push through: stop and ask a doctor for advice. Playing through pain can turn a minor issue into a long one.

There is no perfect posture to hold for hours: there is a comfortable posture you change from time to time. Some reference points:

• back against the backrest, without sliding forward towards the screen;
• shoulders relaxed, not raised towards your ears in tense moments;
• feet on the floor or on a footrest;
• screen in front of you at the right height, so you do not bend your neck.

One simple trick: at the start of every round, check your shoulders for a moment. If they are raised, drop them. It sounds trivial, but after an hour it makes a difference.

Turning this chapter into a simple routine helps you not forget it.

Before playing

• one minute for your hands: open and close them, roll your wrists, move your fingers;
• a glass of water on the desk;
• chair and monitor in the right position.

During

• a short break between matches: stand up, drink, look into the distance;
• check your shoulders at the start of each round: if they are raised, drop them;
• if you feel frustration building after a losing streak, stop before the next match, not after it.

After

• a few minutes of movement: walk, loosen your neck and shoulders;
• if you play in the evening, leave some time between your last match and sleep: your head needs to "switch off".

You do not have to do all of it every time. Pick two or three of these habits and make them automatic.

Your eyes work hard during a match: tracking fast movement, reading the minimap, switching between bright and dark areas. A few habits help:

• look into the distance: now and then, during breaks, look at something far away for about twenty seconds;
• do not play in total darkness: soft lighting in the room reduces the contrast with the screen and is less tiring;
• screen brightness suited to the room: too high is tiring, too low makes you miss details;
• blink: it sounds silly, but when we concentrate we blink much less, and our eyes dry out.

If you often get headaches, blurred vision or irritated eyes after sessions, talk to a doctor or an optician: sometimes a pair of glasses or a change to your setup is all it takes.

During a long session it is easy to forget about your body. A few simple rules:

• drink water regularly: mild dehydration hurts concentration before you even notice it;
• avoid heavy meals right before playing: they slow you down and make you sleepy;
• watch out for drinks loaded with caffeine or sugar: they give a short boost and then a dip, and in the evening they disturb your sleep;
• move during the day: a walk or some exercise improves your mood and your ability to stay focused, and reduces back and shoulder discomfort.

These are not rules for pro athletes: they are what gets anyone to a match in better shape.

One last thing, the most important: VALORANT is a game, and you play it better when the rest of your life is going well. Moving during the day, eating and drinking regularly, seeing people, having other interests: all of it helps you arrive at the match clear-headed and calm.

If you notice the game leaves you more stressed than happy, or you play out of habit even when you do not feel like it, take a few days off. Your rank will still be there, and you often come back playing better.