#074 - Deep Sleep, Blue Light, and TikTok Regret: A Cardio Talk on Recovery That Actually Works
We're talking science-backed disruptions to circadian rhythms, CNS fatigue, and why your phone might be robbing you of the restorative sleep your body needs to train hard and bounce back.
In this Cardio Talks episode of The Decoding Excellence Show, I’m breaking down one of the most overlooked threats to athlete recovery: late-night screen time and blue light exposure.
Whether you're a performance coach, sport scientist, or former athlete trying to stay sharp—this conversation cuts into the heart of why your HRV, deep sleep, and overall recovery metrics might be lagging.
We're talking science-backed disruptions to circadian rhythms, CNS fatigue, and why your phone might be robbing you of the restorative sleep your body needs to train hard and bounce back.
If you're a coach, practitioner, or just someone who’s chasing improvement, these walks are for you. Think of it like grabbing a coffee with a colleague, except I’m breathing heavier and carrying weight on my back.
I Discuss:
- How blue light delays melatonin and pushes deep sleep into shallower phases
- The real reason HRV stays depressed after nights with poor sleep hygiene
- What does and doesn’t work—f.lux, Night Shift mode, and screen filters
- My personal stack: Roka x Huberman Wind Down Glasses, Portal (Magnesium Glycinate, L-Theanine, Glycine, Apigenin), and red light environments
- Why a "power-down routine" can be the difference between winning and flatlining in comp season
- What WHOOP & Oura data really say about sleep disruption
This isn’t a fluffy lifestyle chat. It’s a tactical, field-tested conversation based on what I see working with elite athletes at Colorado and remote pros who need every recovery edge they can get.
If your deep sleep scores are low, or you’re feeling like your readiness just isn’t rebounding after tough training days—this episode might be your blueprint for fixing it.
Whether you’re on your own walk, stuck in traffic, or setting up the gym—this is your behind-the-scenes peek into how I think, plan, and process high performance.
Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to Decoding Excellence page and leave us a FIVE STAR ⭐⭐⭐⭐⭐ review.
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