How Screens Affect Recovery

Why Your Phone Might Be Your Toughest Opponent

Training ends.

Matches finish. Bags get packed.

Then… phones come out 📱

Scroll. Snap. Stream. Repeat.

Seems harmless. It’s not.

Screens don’t just steal time. They interfere with the exact systems your body uses to recover.

If you care about performance, this matters.

Sleep Is Where Recovery Happens

Your body does its best repair work while you sleep:

• Muscles rebuild 💪

• Energy stores refill 🔋

• Skills get locked into memory 🧠

• Growth hormone is released

• Inflammation settles

Miss quality sleep and all of that slows down.

Screens are one of the biggest reasons junior athletes don’t sleep well.

The Blue Light Problem

Phones, tablets, and TVs give off blue light.

Blue light tells your brain:

“It’s daytime. Stay alert.”

That delays melatonin, the hormone that helps you fall asleep.

Result:

• You feel wired instead of tired

• Bedtime drifts later

• Sleep becomes lighter

• You wake up less refreshed

Even 20 to 30 minutes of scrolling in bed can push real sleep back by an hour.

That adds up fast over a week.

The Mental Noise Problem

It’s not just light.

It’s stimulation.

Messages. Videos. Highlights. Group chats. Comparisons.

Your nervous system stays switched on when it should be powering down.

Instead of calming:

• Heart rate stays higher

• Thoughts keep racing

• Stress hormones hang around

You might be lying in bed, but your brain is still courtside.

Not ideal.

What This Looks Like on Court

Poor screen habits often show up as:

• Slower reactions

• Foggy decision-making

• Heavy legs

• Shorter patience

• More unforced errors

• Higher injury risk

Players assume they’re “just tired.”

They’re under-recovered.

Tournament Days Make This Worse

After matches, kids want distraction. Totally understandable.

But late-night scrolling after competition is brutal for recovery.

Adrenaline is already high. Screens pile on.

That’s how you get:

• Bad sleep

• Stiff mornings

• Flat second-day performances

The difference between feeling sharp and feeling cooked is often what happens with screens the night before.

Simple Rules That Actually Help

Nothing dramatic. Just habits.

1. Screens off 60 minutes before bed

Earlier is better. This is the big one.

2. Charge phones outside the bedroom

If it’s across the room, you’ll use it. If it’s outside, you won’t.

3. Replace scrolling with something boring

Stretch. Read. Shower. Pack your bag. Let your brain slow down.

4. Use night mode if screens are unavoidable

Not perfect, but better than blasting full brightness.

Parents, Quick Reality Check

Recovery isn’t only hydration and food.

It’s nervous system rest.

Late-night screen time after hard training cancels out a lot of good work.

You’re not being strict. You’re protecting development.

Bottom Line

Screens don’t feel like effort.

But they quietly steal sleep.

And sleep is where growth happens.

If you want:

• Faster recovery

• Better focus

• Stronger legs

• Smarter squash

Put the phone down earlier.

Your future forehand will appreciate it.

If you want next, logical follow-ups:

• Evening routines for junior athletes

• How to wind down after tournaments

• Managing nerves before bed

• Morning habits that help recovery

Because talent is great. But sleep plus habits beats talent that’s scrolling at midnight.