Just imagine; you’re in bed, the lights are off, and midnight is fast approaching. But instead of settling into restful sleep, you're doom-scrolling or sending that one last message. Especially for Millennials and Gen Z, looking at screens is like an extension of ourselves.
The truth is, your unwind time could be messing with your hormones, making you feel less rested. Poor sleep also affects your mental health and productivity, damaging your gym gains and overall fitness.
Here’s what you should know about your blue light habits and how to break the cycle for better health.
Blue Light and Circadian Rhythms
While the truth about your screen time fitness may hurt, the science doesn’t lie. It all comes down to melatonin. According to a 2014 Harvard study titled, Blue Light Has a Dark Side, melatonin follows your circadian rhythm (the body’s internal clock), which responds to light and dark.
Exposure to blue light signals your brain that it’s daytime, limiting melatonin production. Even short bursts of screen time, like checking messages or notifications, can reset your brain’s clock and reduce the potential for deep, REM sleep. Your phone might be why you still wake up groggy despite getting 8 hours of sleep.
If you have difficulty with focus, irritability, and energy the next day, you’re not alone, but the cycle is fixable.
Start by following these sleep hacks for outsmarting that blue glow.
Tips for Limiting Screen Time and Improving Sleep Quality
While it’s tempting to go cold turkey and turn off the electronic devices several hours before bed, small steps will help you form better habits and stick to them.
Try blue light blocking methods like night mode, blue light filters, or blue light glasses. Set a screen curfew and stop using your phone or laptop 30-60 minutes before bed. Instead of doomscrolling, create a wind-down routine that signals your brain that it’s time to relax. Skincare, a candlelit bath, or reading a good book are just a few options to help improve sleep before dream time.
Stay consistent with these small steps, and you’ll be onto better sleep hygiene in no time.
Sleep, Recovery, Muscle Growth, and Metabolism
Are you ready for an even harder truth? A 2021 study in Physiological Reports states that sleep is essential for muscle protein synthesis and recovery. Poor sleep leads to anabolic resistance, which can impair muscle mass gains.
This is why sleeping well can reduce the risk of burning out and benefit recovery. It gives muscles the chance to fully repair. On the flip side, disrupted sleep can lead to a more sedentary lifestyle, further spurred by screens.
Sitting too much reduces muscle mass, burns fewer calories, and slows blood circulation, contributing to weight gain over time.
Blue light exposure also suppresses insulin sensitivity, which regulates blood sugar levels. This can inhibit your body’s ability to process carbs efficiently, cause you to crave more sugary foods for that dopamine rush, and increase metabolic dysfunction.
The reason? Poor sleep leads to an increase in ghrelin (the hormone that signals hunger) and a decrease in leptin (the hormone that signals fullness). This can lead to more serious weight-related disorders like pre diabetes.
Now, let’s talk about another important aspect of sleep beyond physical activity.
Let’s Talk Mental Health and Sleep
The next significant motivator for blue light sleep recovery has nothing to do with becoming an elite athlete. Research shows that poor sleep goes beyond feeling a bit groggy during the day. When sleep is disrupted, you could have serious emotional regulatory problems and a poor mood.
According to a 2021 study in Sleep Medical Review, you are more likely to experience stress, poor memory, lower learning capability, and an overall negative outlook on life. Depression, anxiety, and other major mood disorders are especially affected when one is unable to fall asleep peacefully and stay asleep for at least 7-8 hours.
On a less severe level, poor sleep can make even the most minor stressors during the day feel unbearable. To limit your stress and irritation, look at your sleep routine. Less screen time could be the answer.
Ready, Set, Rest
If you want to level up in life and the gym, better sleep hygiene could be the answer. Too much screen time, especially right before bed, prevents deep, fulfilling sleep and prevents the REM cycle. In turn, a lack of sleep can lead to stunted muscle growth, increased risk of injury, poor recovery, and weight gain.
More serious effects of poor sleep could include a more sedentary lifestyle, eating disorders, and even prediabetes.
The good news is that small steps like putting your phone down an hour before bed, using blue light-blocking glasses, or implementing a relaxing night routine could drastically reduce the impacts of sleep deprivation caused by screen time.
So turn off the video games early, walk a little more during the day, and start small - you’re already on your way to better sleep (and more gains).
Find more articles on sports medicine and health by visiting the Ultimate Nutrition Blog.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
