Why Can’t I Sleep After Gambling?

Struggling to sleep after gambling can be a sign of an addiction. 

For many people, it doesn’t matter if they won or lost their bets, though losing money is more often associated with sleep issues.

Sports gambling can be particularly disruptive to sleep due to the inherent excitement and stress associated with sporting events. Adding betting to the equation can disrupt your sleep.

All forms of gambling can create sleep disturbances. Consider quitting gambling if you are experiencing sleep problems due to your activity. 

A preoccupation with gambling that hurts your sleep can be an early sign of problem gambling.

How Gambling Affects Your Sleep

The connection between gambling and sleep is strong. 

The dopamine rush from placing bets makes your brain more alert, while stress from gambling losses increases cortisol, a hormone that disrupts deep sleep. 

Online gambling can also expose you to blue light from screens, suppressing melatonin and delaying sleep. 

Over time, poor sleep weakens emotional control and decision-making, making it harder to resist gambling urges and potentially leading to chronic insomnia.

Research has shown that a lack of sleep might not induce problem gambling, but it can be a clear sign of a growing or developing addiction.

Gambling and Insomnia Factors

Gambling and insomnia often go hand in hand. 

Stress, anxiety, and guilt from gambling losses can keep your mind racing at night, while late-night gambling sessions can throw off your natural sleep schedule.

Here are the main factors for how gambling increases your risk of insomnia: 

• Irregular Sleep Patterns: Gambling sessions, especially those that extend late into the night or early morning hours, can disrupt your regular sleep schedule.
• Adrenaline and Excitement: Gambling often induces a heightened state of excitement and adrenaline, making it difficult for your body to wind down and relax enough for sleep. Gambling is detrimental to your heart health for several reasons.
• Stress and Anxiety: Worrying about chasing losses or the potential consequences of your gambling activities can lead to stress and anxiety.
• Substance Use: Consuming alcohol, caffeine, or other stimulants often associated with gambling, can interfere with your ability to fall and stay asleep.

A common way to gamble is through the internet, which we’ll discuss below.

Betting App Design Disrupts Your Circadian Rhythm

Using a mobile device before bedtime has been shown to disrupt sleep. Coupled with the act of gambling, using a betting app near your sleep time can be harmful to a good night’s sleep.

Blue light from a betting app can disrupt your sleep in several ways:

• Melatonin Suppression: Blue light disrupts melatonin production, a hormone that regulates sleep-wake cycles. Reduced levels make it harder to fall and stay asleep.
• Circadian Rhythm Disruption: Exposure to blue light in the evening can shift your circadian rhythm, delaying your body’s natural sleep time. 
• Increased Alertness: Blue light has a stimulating effect, increasing alertness and making it harder for your brain to wind down.

Betting apps like DraftKings, FanDuel and Bet365 are addictive by design, causing many users to check their bets before bedtime. Many sports games are at night and end late.

Most gamblers have trouble sleeping without knowing the outcome of their bets.

Betting app push notifications can also distract users from falling asleep.

In the gambling format known as prediction markets, gamblers can trade their sports bets at all hours of night. In 2025, the gambling platform Robinhood launched NFL bets.

Why Don’t Casinos Have Windows or Clocks?

Another common way to gamble is through brick-and-mortar casinos. These businesses are also designed to take as much money from you as possible.

Casinos typically do not have windows or clocks for several strategic reasons. These 24/7 facilities want you to gamble all night long, delaying your sleep.

• Encouraging Time Loss: Without clocks or natural light from windows, players lose track of time. This encourages them to stay longer and gamble more, as they are not reminded of the passage of time or external commitments.
• Creating an Immersive Environment: The absence of windows and clocks creates a self-contained environment, where players focus solely on gambling at the expense of sleep. This immersion can make the casino more dangerous.
• Maintaining Consistent Lighting: Consistent, controlled lighting can make the casino feel lively and energetic at all times, regardless of the time of day.

These design choices are part of a broader strategy to get people hooked on gambling.

In recent years, casinos have been developing artificial intelligence to keep gamblers engaged as long as possible, especially when they are sleepy.

If you want a famous case of a gambler playing past the point of exhaustion look no further than Bruno Mars. The famous singer allegedly has a large gambling debt in Las Vegas.

How to Calm Down After Gambling

If you feel stressed or restless after gambling, it’s important to calm down and relax before bed to boost the quality of your sleep.

Step away from all gambling apps and screens while in bed to reduce stimulation. 

Deep breathing, meditation, or stretching can help lower your heart rate. 

Drinking water, journaling, or taking a short walk can also clear your mind. Avoid replaying bets in your head—focusing on relaxation is key to mitigating gambling-related sleep problems.

It can be very difficult to calm down after a long gambling session. So, don’t be discouraged if you are having trouble falling asleep. Take it as a sign that you need to evaluate your gambling.

Tips to Improve Sleep After Gambling

The best way to prevent gambling from disrupting your sleep is to moderate the amount of time you spend betting or to abstain from the activity.

Here are some other basic tips to avoid gambling-related sleep problems.

• Establish a Routine: Engage in calming activities before bed after a gambling session, such as reading, taking a warm bath, or meditation.
• Limit Stimulants: Avoid caffeine, alcohol, and meals in the hours leading up to bedtime.
• Manage Stress: Practice stress-relief techniques, such as deep breathing exercises or mindfulness meditation, to unwind after gambling.
• Set Limits on Gambling: Plan your gambling sessions to end at least a few hours before your intended bedtime and don’t chase losses.

If sleep issues persist, it might be helpful to consult a healthcare professional for further advice. 

Gambling Harm generally recommends abstaining from gambling, especially sports betting, due to its high addiction rate. If you do gamble, keep it in moderation.

Summary: Can Gambling Cause Sleep Problems?

Gambling can cause serious sleep problems, especially for people experiencing problem gambling. 

The adrenaline rush from betting and the stress of potential losses can make it difficult to wind down at night. 

Online gambling often leads to late-night sessions, pushing back bedtime and reducing sleep quality. 

Over time, these disrupted sleep patterns can lead to insomnia and other sleep disorders. Poor sleep also increases stress and impulsivity, which may worsen gambling addiction.

Quality sleep is crucial for maintaining your mental health. Don’t let gambling hurt your life.