Does screen time affect exercise?

It’s hard to escape a screen these days. Many of us work in front of a computer all day and then spend our evenings scrolling through our phones, essentially getting a double dose of screen time. While we don’t have to tell you why too much of that isn’t a good thing, you might not realise why – blue light, the electromagnetic wavelength emitted by your phone, tablet, and TV, is bad news for your body clock.

The connection between hormones and blue light

Your body has a master conductor called the circadian rhythm that dictates your natural sleep-wake cycle. When it comes to sleep, one of the key hormones that help you shut off at night is melatonin. Alas, too much blue light exposure disrupts your melatonin production leading to shorter, poor quality sleep. In turn, you then get to wake up and “enjoy” low energy levels, diminished motivation and poor recovery, all the essential for a great workout in the gym.

Melatonin isn’t the only hormone that blue light tends to mess with. Too much exposure to it also elevates your cortisol levels. Cortisol is known as the stress hormone and when your levels are raised it can hinder muscle repair and slow down your metabolism, making it harder to build strength and endurance as well as burn fat.

Blue light might also be ruining your diet

We all know that if you’re focused on sculpting muscles or losing weight, regular exercise is only half the battle won. You also need to ensure you’re eating a healthy diet. However, studies have shown that, when your circadian rhythm starts to shift, it can increase your blood sugar levels to prediabetic range that makes it more difficult to lose weight. At the same time, this shift also decreases your leptin levels, causing you to feel constantly hungry with a craving for carbohydrates and sugar. If this sounds like you, you’ll be glad to know that eating more fibre and getting regular exercise, especially the HIIT kind, can help regulate both your blood sugar and leptin levels.

Ditch the blue light blues

Want to reclaim control and get your sleep and sweat sessions back on track? Start with minimising your exposure to blue light and don’t spend your lunch break in front of a screen. If you can, rather use this time to take a walk, do some stretches, or run a few errands that don’t involve a screen. Better yet, head outdoors and spend a little time in daylight. Bonus points if you use this time to go for a jog or do a little yoga al fresco!

Next up, stop using all electronics with screens at least an hour minutes before bedtime or, at the very least, resist the urge to check your phone in bed. If this sounds impossible, consider make a habit of charging your phone on the other side of your bedroom so the temptation to scroll isn’t lying under your pillow. You’ll sleep better and wake up feeling ready to take on your day as well as that challenging workout.

The bottom line on blue light

A good night’s sleep is important for a great workout and if you’re continually sabotaging the former, you’re going to feel the effect on the latter. Don’t let your phone’s blue light dim your glow up in the gym. Make a point of minimising your exposure, especially after hours. Very soon, instead of looking at a screen, you can watch your sleep improve and your workouts power up!