The Real Medicine: Less screen time, more sunlight
Can we be honest for a second? Have you looked at your daily screen time report lately?
A friend recently told me her phone showed 7.5 hours a day. I couldn’t help but say, “OMG—that’s basically a full day of work!”
And it made me wonder: is this the norm? For many people, yes. No wonder we’re stressed, burnt out, and struggling with our hormones. Constant screen time dysregulates our nervous system, throws off our circadian rhythm, and leaves us sick, tired and gain weight.
But here’s the good news: we have control. And when life feels out of control, the best thing we can do is turn to what isin our control—our own actions.
The Wake-Up Call
Think about what you could do with those hours. Imagine pouring them back into your family, your health, and your joy.
Get outside together. Fresh air and sunlight do more for your mood than any screen ever will.
Play a board game. Laugh, compete, and make memories instead of scrolling through someone else’s.
Cook a meal as a family. Food tastes better when it’s created with love.
Take a walk. Simple evening walks spark conversations you’d never have in front of a TV.
Read aloud. Stories bring us closer than screens ever could.
Pray, meditate, or journal. These practices calm the nervous system and strengthen your spirit.
Read for growth. Pick up a book that feeds your mind—or open the Bible to feed your soul.
The biggest shift, though, may come from how you begin your day.
Morning Light and Your Stress Hormones
Your body is designed to live in sync with the sun. The first light your eyes see in the morning has a powerful effect on your stress hormones, sleep, and energy.
1. Circadian Rhythm Basics
Your suprachiasmatic nucleus (SCN) is the brain’s master clock.
Blue light from screens before sunrise tricks your brain into thinking it’s daytime.
This prematurely suppresses melatonin (your sleep hormone) and spikes cortisol too early, throwing off your adrenal rhythm.
2. The Cortisol Awakening Response (CAR)
Cortisol should rise gradually after sunrise as part of a healthy awakening response.
If you blast your eyes with artificial light before the sun is up, you create a mismatch between your environment and your hormones.
Over time, this mismatch contributes to fatigue, poor sleep, anxiety, and that awful “wired and tired” feeling.
3. Why Candlelight Works
Candlelight (or salt lamps) are low in blue light and rich in red/orange wavelengths that don’t disrupt melatonin.
This tells your brain it’s still “rest time,” letting cortisol stay low until real sunlight signals your body to rise.
Our ancestors relied on firelight before sunrise and after sunset—our bodies are still tuned for it.
How This Supports Adrenal Health
Preserves melatonin until sunrise.
Prevents early cortisol spikes that drain your adrenals.
Keeps your circadian rhythm aligned for better mood, energy, and blood sugar balance.
Creates a calm morning routine, lowering “fight-or-flight” stress response.
This is medicine more powerful than supplements. Light, presence, prayer, and connection are what regulate your nervous system at the deepest level. Supplements can help, but they will never replace this foundation.
A Note About Phones in the Morning
Looking at your phone first thing is a double stressor:
Blue light exposure before your body is ready.
Mental stress from emails, news, and social media.
Together, this spikes cortisol even higher and sets the tone for a stressed, reactive day.
Practical Morning Reset
Light Tips:
Use candles or salt lamps before sunrise.
Step outside as soon as the sun rises—even on cloudy days—for natural full-spectrum light.
Phone Tips:
Put your phone in a drawer before bed.
Make a short list of things to do before looking at it: drink water, stretch, pray, meditate, read, or step outside.
Set an “allowed check-in time” alarm to create boundaries.
Start small: even a 15–30 minute delay helps.
Choosing Presence
I’ve personally felt called to step away from social media for a while, and the last few weeks finally felt like the right time. I needed it for my mental, spiritual, and physical health.
The truth is, nothing online will ever give you back the time you spend there. But presence—choosing to be here, now, with the people you love—that is what will bring the most good.
So let’s choose differently. Let’s protect our mornings like medicine. And let’s open our eyes to the life right in front of us.
The 30-Day Challenge
Here’s my invitation to you:
For the next 30 days, commit to three things:
Take a break from social media.
Get morning light exposure before any screens.
Reduce your overall screen time by at least half.
Track how you feel—energy, mood, sleep, even relationships. Notice how your life changes when you step away from the noise and choose presence instead.
Reflection Question for You:
Check your screen time today—what could you do with those hours instead?
