Reaction Time Factors
Lifestyle, biology, and environmental variables ranked by impact
Change the variables that create consistent milliseconds—before obsessing over gear.
Sleep debt penalty
+28 ms
Average slowdown after one short night
Hydration gain
-9 ms
Seen when athletes rehydrate before testing
Sleep & Circadian Timing
Restricted sleep (sub-6 hours) slows reaction time by 20–60 ms the next day. Aim for consistent bed/wake windows, morning light, and a caffeine cutoff 8 hours before bedtime to keep neural latency tight.
Schedule high-stakes reaction work 2–4 hours after waking when cortisol is naturally elevated and body temperature is climbing.
Nutrition & Hydration
Low blood glucose and dehydration both impair synaptic efficiency. Target 30–45 grams of slow carbs and 500 ml of water 30 minutes before training, then top up electrolytes after each session.
Omega-3 fats and creatine monohydrate support membrane fluidity and cellular energy, subtly improving the rate at which neurons can fire.
Environment & Hardware
Cluttered desktops, bright backlighting, and 60 Hz screens introduce both cognitive and mechanical delays. Clean your field of view, use focus playlists, and upgrade to low-latency peripherals if you are chasing elite numbers.
More important than fancy gear is consistency: replicate lighting, chair height, and monitor distance for every test so your brain runs the same motor program.
Action Steps
Set a sleep cutoff
Pick a consistent bedtime alarm so evening work does not cannibalize sleep.
Build a pre-test ritual
Hydrate, fuel, and set up your space the same way before every drill.
Audit hardware lag
Use the BrainGames latency checklist to estimate monitor and mouse delay.
Recommended Games
Reaction Time
Measure how each lifestyle tweak affects latency.
Sequence Memory
Great for testing environmental distractions.
Related Resources
Action plan that applies these factors.
Train attention so environment matters less.
Frequently Asked Questions
Does blue light slow me down?
Blue light at night harms sleep quality, which indirectly slows reaction time. During daytime sessions it is not an issue; just dim screens in dark rooms to avoid eye strain.
Should I test barefoot or with shoes?
Pick the option you will use in competition and keep it consistent between sessions.