Why You Should Unplug
Do you ever find yourself scrolling endlessly before bed, only to struggle with falling asleep? You’re not alone! In today’s tech-driven world, it’s easy to get caught up in screen time right before bed, but taking a digital detox can do wonders for your sleep and overall well-being. We explore how the small changes you make to reduce screen time at night can have a profound impact on your recovery, cognitive function, and athletic performance.
The Science Behind Sleep & Screens
📱 Blue light suppresses melatonin - Melatonin is the hormone responsible for regulating your sleep-wake cycle. Studies show that blue light exposure from screens can suppress melatonin by up to 90 minutes, delaying sleep onset and reducing sleep quality.
💤 Increased cognitive stimulation - Social media, emails, and TV shows keep the brain in an active state, increasing alertness and making it harder to transition into deep sleep. Even a quick glance at notifications can spike cortisol levels (the stress hormone), delaying relaxation.
🌙 Deeper sleep = better recovery - Sleep isn't just rest; it's an active process where the body repairs itself. Deep sleep stages (slow-wave sleep) are critical for muscle recovery, immune function, and energy restoration.
Why Sleep is Crucial for Performance
For athletes, sleep is as important as training and nutrition. During deep sleep, the pituitary gland releases human growth hormone (hGH), a key hormone responsible for:
🏋️ Muscle growth & repair - hGH stimulates tissue regeneration, helping muscles recover from intense workouts.
⚡ Energy restoration -Sleep replenishes glycogen stores, ensuring you wake up with optimal energy levels.
🧠 Cognitive function & focus – Sleep deprivation impairs reaction time, decision-making, and motor skills—all essential for athletic performance.
Research shows that athletes who get 8+ hours of sleep experience:
✔️ Faster recovery times
✔️ Increased endurance and strength
✔️ Reduced risk of injury
How to Start Your Digital Detox
✨ Set a Screen Curfew – Aim to power down devices at least 60 minutes before bed. If that’s a challenge, enable Night Shift mode or wear blue-light-blocking glasses.
📖 Swap Scrolling for Reading – Engaging with a book or journaling activates parasympathetic nervous system responses (the part of your autonomic nervous system responsible for rest, recovery, and digestion), lowering heart rate and promoting relaxation. ps. Check out JAYD's favourite reads here.
🕯️ Create a Relaxing Atmosphere – Dim lights, light a candle, or play binaural beats (shown to enhance deep sleep cycles).
🛏️ Try a No-Phone Zone – Keep your phone outside the bedroom or switch to an alarm clock to eliminate nighttime distractions.
💡 Pro Tip for Athletes: Track your sleep for a week - note energy levels, muscle recovery, and mental sharpness. Many athletes report improved performance simply by prioritising quality sleep!
Your nighttime routine sets the tone for the next day, so why not optimise it for better rest, recovery, and performance? Challenge yourself to a bedtime digital detox this week and experience the benefits first-hand! 🌙💙