Deep Sleep, Blue Light, and TikTok Regret: A Cardio Talk on Recovery That Actually Works

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 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.

👟 Recorded while walking and reflecting—raw, unfiltered, and straight from the trenches.

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. Listen in. Take notes. Let’s get better.

🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.

Inside, you'll get:

✅ A community discussion board to connect & share wins

✅ A full classroom with education modules on training & performance

✅ A leaderboard to reward engagement & consistency

✅ A calendar for live coaching calls & Q&A sessions

🔥 Join the Former Athlete Society here: ⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠

📬 If you haven't already, head over to ⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠ and sign up for my weekly newsletter.

It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.

💬 Let’s connect! If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠@AdamRingler⁠⁠ on social.

🎧 Thanks again for listening to the Decoding Excellence Show! If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.