Meng is 19 years old who is studying a computing degree at University. He often stays up until midnight to study and then he will play computer games with his friends overseas until 2am. While playing computer games he likes to drink a can of Coke. He then has some trouble falling asleep, but will sleep for about 7-8 hours before waking up for his classes at 11am. Meng feels really tired during the day. What suggestions could you provide Meng to help him feel better?

Question

BlackTom AI · Accepted Answer

The scenario describes Meng, a 19-year-old computing student, who stays up late to game, consumes Coke during gaming, has trouble falling asleep, sleeps 7–8 hours, and feels tired during the day. The goal is to suggest changes to help him feel better and align his habits with healthier sleep and energy patterns.
Option 1: 'Finish playing games an hour earlier and then get into bed' This could help by reducing the exposure to stimulating screens and blue light close to bedtime, which can delay sleep onset. However, the option doesn’t address the pre-sleep arousal from gaming or the content of late-night gaming sessions itself, and finishing an hour earlier may still leave him with late sleep timing if he continues gaming until late. It’s a partial improvement but not as impactful as a broader activity swap that reduces stimulation altogether.
Option 2: 'Take an hour's nap before he starts studying in the evening' Introducing a nap in the evening can disrupt circadian rhythms and make it harder to fall asleep at a reasonable bedtime, especially if the nap is late or long. Evening napping tends to reduce sleep pressure, potentially worsening bedtime resistance and the overall sleep schedule. For a student with daytime fatigue, daytime napping should be limited and timed earlier in the day if needed.
Option 3: 'Stop drinking Coke while gaming and switch to coffee' Caffeine intake, especially later in the day, can worsen sleep latency and reduce sleep quality. Switching beverages without controlling timing or caffeine content doesn’t address the root issue of late-night stimulation; plus, coffee often contains caffeine too, and it may still interfere with sleep if consumed late. This option could help somewhat if caffeine timing is managed, but on its own it’s unlikely to fully fix the sleep disruption.
Option 4: 'Replace his gaming in the evening with exercising' Replacing late-evening gaming with physical activity helps in several ways: it reduces mental and physiological arousal before bed, improves sleep drive regulation, and can help reset circadian rhythms when activity occurs earlier in the day or evening. Exercise can also improve mood, energy levels, and daytime alertness, which addresses Meng’s daytime fatigue more holistically. It also provides a constructive evening routine that signals the body to wind down and prepare for sleep, supporting a healthier sleep–wake cycle.
In summary, while the first option offers some benefit by ending gaming earlier, and the second and third have potential drawbacks or limited impact, the fourth option targets overall arousal, sleep timing, and daytime fatigue more directly. Replacing evening gaming with exercising creates a positive behavioral change that aligns with better sleep hygiene and energy management.

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