Feeling tired even after sleeping enough or having dropped energy levels all the time? Many men today are unknowingly draining energy and hormones through two hidden culprits — stress and screen time.
But how do stress and screen time drain men’s energy?
Screens mostly emit blue light, which disturbs your sleep cycle. Stress can also disrupt your sleep cycle. Together, these two factors negatively affect men’s hormone levels and energy. They cause hormonal imbalance, suppressing testosterone and increasing cortisol levels, leading to fatigue, low testosterone, low libido, and mood disturbances. To improve energy levels and hormonal balance, many take testosterone supplements, men’s health supplements, and energy vitamins.
In contrast, decreasing the frequency of screen timings stabilizes cortisol levels, thereby improving energy levels in men.
Let’s examine in detail how these factors can disrupt your system, and what steps you can take to fix it.
So, what happens when you’re stressed all the time?
Your body releases certain hormones in response to different physical and emotional conditions. And it produces cortisol when you are stressed. That means screen time and cortisol levels are also linked. While cortisol helps you handle pressure, prolonged elevation can suppress testosterone production. High cortisol levels in your body keep your system in survival mode — not in a growth or recovery state.
Consequently, you may feel fatigue, low energy, muscle weakness, low testosterone, and mood swings. To support these conditions, many men turn to testosterone supplements or men’s health multivitamins. If you are facing these issues, you can consider taking a well-rounded option like ACTIVIT – a multivitamin designed to support your overall health and hormonal balance.
Can screen time really affect male hormones? Yes.
The blue light from phones, laptops, and TVs suppresses melatonin production — the sleep hormone. Lower melatonin levels indicate poorer sleep, which disrupts testosterone levels and slows recovery. Even one bad night can lower testosterone the next day.
Tip: Try putting your phone away 30 to 60 minutes before bed or switch to a “night mode” filter.
So, what is dopamine? Dopamine is a natural neurotransmitter and a hormone that gives you the feeling of happiness, satisfaction, and motivation.
Constant scrolling, gaming, and notifications keep your brain chasing quick dopamine hits. Over time, this overstimulation dulls your reward system, making real-life tasks feel boring and draining. That’s why focus and motivation drop even when you are doing nothing. You might wonder how I would know I am addicted to screens? The screen time addiction symptoms include:
Preoccupation with screens
Loss of outdoor interests
Inability to stop screen activities
Repeatedly checking phones again and again
Continued screen use despite knowing the harm
Behavioral changes or irritability
Eye strain, neck, and shoulder pain
The fix? Take short breaks, silence notifications, and spend time offline doing things that naturally boost dopamine — like exercise, sunlight, or real conversations. It helps reset your brain and restore genuine energy.
Spending hours sitting in front of screens can quietly drain your health. Less movement means slower metabolism, weight gain, and weaker hormone regulation, especially lowering testosterone. But how would you know that you have low testosterone levels?
Low testosterone symptoms include:
Mood swings
Reduced sex drive
Erectile dysfunction
Fatigue
Loss of muscle mass
Hair loss
Reduced bone density
Hot flashes and night sweats
Physical inactivity also limits your blood flow and oxygen to your brain, leaving you sluggish and tired. The solution? Short breaks, light walking, or even a few minutes of movement every hour can make a difference by improving blood flow, metabolism, and hormonal balance.
Ever notice your eyes start to burn or feel tired after long hours of scrolling or working on a laptop?
That’s digital eye strain, which is often paired with headaches, blurred vision, and brain fog. Too much screen exposure overstimulates your eyes and mind, leading to mental fatigue and lower productivity. Reducing screen time and managing stress are effective ways to improve male energy levels.
Tip: Follow the 20-20-20 rule — every 20 minutes, look 20 feet away for 20 seconds to give your eyes a break.
Late-night screen time is one of the biggest sleep killers. How? As discussed above, the light from the screens disrupts melatonin. The drop in melatonin levels causes morning fatigue, low moods, and poor hormonal recovery.
Stress and screen time together multiply the impact, putting even more strain on your health. When you are already tense, constant notifications, emails, and blue light exposure raise cortisol levels. The result? Prolonged stress and sleepless nights faster hormonal decline. This double hit also causes low testosterone levels.
The solution? The fix is simple — set digital limits and follow lifestyle changes to de-stress and recharge.
Want more fixes? To balance your hormones, boost testosterone levels, and energy, follow the tips below:
Use blue light filters
Take screen-free evenings
Exercise and walk regularly
Spend some time in outdoor activities
Practice deep breathing
Tip: Consider adding a testosterone supplement, men’s health supplement, or a complete multivitamin like ACTIVIT to your daily routine. Bridging your nutritional gaps helps support hormonal balance, boosts energy levels, and promotes overall well-being.
Alongside the above lifestyle changes, the right nutrients can help you get fit and healthy. Men’s health supplements and multivitamins with zinc, magnesium, vitamin D, B vitamins, and CoQ10 support hormonal balance, energy, and stress resilience. Adaptogens like ashwagandha and ginseng may also support men’s hormonal health and energy. These herbs provide natural testosterone support for men. Several testosterone supplements in Pakistan contain these ingredients.
Moreover, you can consider a multivitamin like ACTIVIT, with a comprehensive formulation that provides all the essential vitamins and minerals your body needs.
Unlike generic supplements, ACTIVIT provides essential nutrients in bioavailable forms, supporting men’s health through better absorption. For instance, it contains minerals like zinc (zinc bisglycinate), magnesium (magnesium malate), and vitamins such as D3 (cholecalciferol), B7 (biotin), B12 (methylcobalamin), B6 (pyridoxal-5-phosphate), B9 (l-methylfolate), and CoQ10 (ubidecarenone). These nutrients play important roles in testosterone production, metabolism, and stress control.
Additionally, ACTIVIT follows GMP, ISO, DRAP, USP, JECFA, and NSF standards, ensuring purity and safety in every dose.
Thus, ACTIVIT is a simple step that supports your overall health and hormonal balance by filling your nutritional gaps and keeps your energy levels steady throughout the day.
Stress and screen time are a part of modern life that may disrupt your hormones and lower your overall energy. If you often feel tired, low on focus, or notice signs of low testosterone, it might be time to look at your habits.
By limiting screen use before bed, managing stress, and staying active, you can balance your hormones and energy levels. For extra support, a multivitamin for men, testosterone supplements, and men’s energy vitamins may help.
You can also consider a comprehensive multivitamin blend like ACTIVIT that includes essential vitamins and minerals to support energy, hormonal balance, and overall health.
Yes. Constant notifications, scrolling, and multitasking overload your brain, keeping your body in “alert mode.” This condition raises your stress hormones like cortisol and can make you feel anxious, restless, or even irritable. Taking breaks, practicing deep breathing, and limiting unnecessary screen use can help calm your mind.
You should stop watching screens at least 30 to 60 minutes before bedtime. That is because blue light from phones, TVs, and laptops suppresses melatonin production — the sleep hormone — making it harder to fall asleep and reducing sleep quality.
Yes. Excess screen time affects sleep, stress levels, and metabolic hormones. Poor sleep from late-night screens reduces testosterone and growth hormone production, while constant alerts can increase cortisol. Over time, these hormone disruptions can impact energy, mood, and overall hormonal balance.
Yes, but not directly. Long hours of screen time are associated with poor sleep, high stress, and physical inactivity. Screens don’t lower testosterone levels on their own, but they can contribute to factors that may lead to reduced testosterone over time. Often, doctors suggest taking testosterone supplements for men in Pakistan to support energy levels.
There is no fixed limit — it depends on how you use your screen time. If your work involves a computer or laptop, take short breaks and manage brightness. For non-work use, aim for about 2 to 3 hours a day. Too much passive scrolling can harm sleep, focus, and energy, but mindful use — like learning or working — is far less harmful.
Yes, especially if it cuts into sleep, movement, or recovery. Long hours in front of the screen can cause eye strain, mental fatigue, and dopamine burnout, leaving you feeling drained even after resting. Short breaks, walking, and screen-free periods can help restore your natural energy. Also, consider taking the best multivitamin for men, testosterone supplements, or men’s energy supplements to boost your energy levels through proper nutrition.
References:
https://www.healthline.com/health/how-to-productively-use-your-screen-time
https://denverregenerativemedicine.com/low-testosterone-in-men/
Health Benefits of Fennel Seeds: Digestion, Bloating & Hormonal Support
Fennel seeds (saunf) are a trusted remedy in Pakistan for digestion, bloating, and hormonal support. Rich in fiber, vitamins, and minerals, they help ease gas, acidity, and menstrual discomfort. Chew them after meals or drink as saunf tea to naturally support gut health and overall wellness.
Simple Lifestyle Changes That Naturally Boost Male Fertility
Boost male fertility in Pakistan with natural lifestyle tips, balanced nutrition, and trusted male fertility supplements. Combine with a multivitamin like Activit for overall male wellness.
How Stress and Screen Time Affect Men’s Hormones and Energy
Feeling drained despite enough rest? Hidden factors like stress and screen time might be stealing your energy and testosterone. Learn how to fix your habits and restore balance naturally with simple lifestyle tips and supplements like ACTIVIT.
Share:
Hair Loss in Men: Can Multivitamins Help?
Simple Lifestyle Changes That Naturally Boost Male Fertility