Smartphone Blue Light Exposure, Sleep Quality, and Athletic Recovery in Athletes: A Narrative Review

Introduction: Sleep is essential for athletic recovery, training adaptation, hormonal regulation, and injury prevention. In athletes, poor sleep may reduce training readiness, physical and cognitive performance, and increase the risk of overload or injury. Evening smartphone use increases exposure to blue light, which may disturb circadian rhythm, suppress melatonin secretion, increase alertness, and worsen sleep quality. Aim of the study: This review aimed to assess how evening smartphone blue light exposure may affect sleep quality, post-exercise recovery, training readiness, and sports performance in athletes. Material and methods: A narrative review was conducted using PubMed, Scopus, Web of Science, and Google Scholar. Publications from 2015–2026 concerning blue light exposure, evening smartphone use, sleep quality, melatonin secretion, circadian rhythm, athletic recovery, injury risk, training readiness, and sports performance were analyzed. Results: Evening blue light exposure may delay sleep onset, shorten total sleep time, reduce sleep efficiency, and disturb sleep architecture, including slow-wave sleep. These changes may impair muscle regeneration, hormonal balance, cognitive function, physical performance, and readiness for subsequent training sessions. Limiting smartphone use before bedtime, avoiding devices in bed, using night mode, and increasing morning bright light exposure may support better sleep, recovery, and training adaptation. Conclusions: Reducing evening smartphone use may be a practical strategy to support sleep quality, athletic recovery, and sports performance. Sleep hygiene and proper management of blue light exposure should be considered part of training preparation, recovery strategies, and injury prevention in athletes.