Staying Healthy at the Screen: An Ergonomics, Eye and Sleep Guide

Long gaming sessions can strain the neck, back, wrists and eyes. Below are the ergonomic standards in our arenas and recommendations you can apply to your home setup. This article is general information; if you have persistent pain, see a doctor.

Posture and desk height

The top edge of the monitor should be at or slightly below eye level, roughly 60-70 cm from your eyes. Elbows should rest at a 90-100 degree angle at desk height, with feet fully on the floor. A chair with lumbar support noticeably reduces back pain over long sessions.

Wrist and hand health

Position your mouse and keyboard so your wrist stays neutral. A lightweight mouse eases the muscles that tire the wrist. Do one or two minutes of wrist and finger stretches every hour. If you feel numbness or tingling, take a break immediately.

Eye health: the 20-20-20 rule

Every 20 minutes, look at a point six metres away for 20 seconds. Ambient light should balance screen brightness; a bright screen in a dark room tires the eyes. Night mode or a blue-light filter may help sleep, though effects vary from person to person.

Breaks and movement

We recommend a 10-minute break every 90 minutes. Stand up, drink water and stretch your shoulders and neck. In our arenas the system shows a gentle on-screen reminder at the 90-minute mark.

Sleep and caffeine

Sleep is the most powerful performance tool for reflexes and decision quality. Stop competitive play at least an hour before bed. Limit caffeine in the afternoon and prefer water and a light snack to energy drinks.

When to see a doctor

See your doctor for headaches that do not go away, blurred vision, numb hands or constant fatigue. Parents should agree their children's play time and sleep routines together with them.

A short checklist for parents

• Make a shared plan for daily weekday play time; prefer agreement over prohibition.
• Limit screen use in the bedroom at night.
• Review the game's age rating and online chat settings together.
• Support your child's sport and social activities outside gaming.

Our arenas have a parent panel and a daily time-limit feature for members under 18. If you see signs of excessive play (a drop in school performance, sleeplessness, social withdrawal), we recommend consulting a specialist.

The sum of small adjustments makes a big difference: the right monitor height, regular breaks and enough sleep improve both your health and your scores. You can ask our arena ergonomics specialist about chair and desk adjustment at any time; the service is free and takes two minutes.