Decoding Excellence

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.I cover:How blue light delays melatonin and pushes deep sleep into shallower phasesThe real reason HRV stays depressed after nights with poor sleep hygieneWhat does and doesn’t work—f.lux, Night Shift mode, and screen filtersMy personal stack: Roka x Huberman Wind Down Glasses, Portal (Magnesium Glycinate, L-Theanine, Glycine, Apigenin), and red light environmentsWhy a "power-down routine" can be the difference between winning