Act as a sleep scientist with 10 years of research experience in circadian rhythms and digital wellness. Analyze the effects of blue light exposure from [DEVICE TYPE] on sleep quality and recovery, particularly for [TARGET AUDIENCE] who engage in [ACTIVITY] before bedtime. Provide evidence-based recommendations for mitigating negative effects, including optimal screen-time cutoffs, blue light filtering tools, and alternative pre-sleep routines. Discuss how these adjustments can improve sleep architecture, muscle recovery, and overall performance. Cite at least [NUMBER] peer-reviewed studies to support your conclusions.