Have you ever come home after a long, stressful day and felt more stressed than ever? Or if you’ve been at home all day with the kids and the noise and screams make you want to pull your hair out? Our home can be welcoming, safe place, Or they can add to the chaos.
Over the years, I’ve been learning and experimenting with what it looks like to create an ideal home for the nervous system. I’ve shared pieces of this before, but wanted to pull it all together in one place. These are the things that have worked for me and that I have dialed back over time. Most of them are free, most of them are simple, and all of them are simple enough.
The house is like a partner to our nervous system. It is also our environment. Reinforcement of safety signs or subtle danger signals throughout the day. And for many of us, especially moms, it’s home to most of our nervous system triggers. In the year A 2009 study found a direct correlation with clutter and stress levels in women.
When I walk into my home, my goal is to feel like my nervous system is getting a comforting hug. It’s that feeling when your body relaxes and the tension begins to slip away, even without you realizing it.
How our bodies communicate with the nervous system
Our nervous system is constantly being scanned. It is the perception of light cues, sounds, visual disturbances, smells, temperature, predictability, and social cues. These symptoms occur hundreds or thousands of times a day.
If those cues turn to “insecure,” our baseline tends to remain in pity or fight or flight. When you’re close to “safe,” the body can relax into parasympathetic mode, where digestion, repair, communication, and sleep occur more easily.
I talk a lot about healthy foods and supplements, but these can’t function well when our nervous system is under constant stress. In this article, I am going through what happened The biggest difference for me. See what resonates with you and what you want to add (or take away) from your space.
Light: The biggest nervous system lever in the house
You may have heard me. Talking about light A lot, and that’s because I believe it’s one of the biggest signals we send to the body. Light is a great signal of safety or danger, and in many cases the right types of lights are free or inexpensive. For me, light is at least as important as diet and supplements. And ideally, it’s both and condition.
First, get natural sunlight in the morning, It is selected within one hour of sunrise, the large needle is portable. Some simple ways I do this include going out as soon as I wake up, usually barefoot and usually in my pajamas. I open the blinds during the day, and even open the windows (yes, even when it’s cold!).
Morning sunlight
When that morning sunlight hits our eyes, it kicks off a hormonal surge that helps bring everything back into alignment. You want to make sure the light isn’t being filtered by windows or glass. Make sure not to look directly at the sun though! I know some people who wear blue blocking glasses until they go outside so the sunrise is the first thing that hits their eyes.
I like to stack this with other habits. If it’s not too cold, I’ll lift my feet off the ground, Do some groundingAnd while I’m out, rinse with mineral water. I keep a liter of salt water and/or minerals on my night stand that is easy to grab.
During the day, we really need bright light. Blue light itself is not harmful, but it’s all about timing. In the brightest parts of the day, blue light shows what we need, vigilance and metabolism. I like to go outside in bright light for 10 minutes in the afternoon and have a little “light snack”.
At home, I use full spectrum, no flicker. Daylight bulbs during the day.
Night light signs
Nightlight is where I’m most into. In a perfect world, we would know our light environment after sunset. The bright light at night points to our body during the day and causes stress on our nervous system.
I try to eat as early as possible and at least three hours before I give myself no food and low light. I switch to heating, Low light bulbs Feelings of sunset and fire. I use lamps instead of overhead lighting and keep the light at or below eye level. Our ancestors had lower and warmer light sources than candles and fires.
After sunset, I avoid bright LEDs and things that point to daylight, including screens. I use red filters when looking for a screen. Daylight computer No backlight for writing or creative projects.
In my bedroom, I take it down Dark shades After sunset, turn off outdoor artificial light and turn on red-spectrum low-light bulbs. I read or draw and try not to be on screens. For me, the structure of light and the structure of the nervous system are directly related.
Peace and quiet
Voice is another big trigger that people don’t always think to audit. Indoor noise can affect cortisol and the stress response, even if we think we’ve fixed it. Things like a loud TV on all the time, constant notifications, HVACs, appliances or echo chambers can all be distracting.
There are often easy shifts here. Adding textures can reduce noise. Lowering or turning off the TV can help. White noise can be calming. In my bedroom, I use it Jasper air filter It also provides a beautiful white sound.
Notifications are another big one. My phone is always on silent or airplane mode. I don’t like vibrations or sounds, and instead of responding to alerts, I only check them when I need to. And at night my phone goes in Battery charging drawer In the kitchen.
Thermal and nervous system safety
Temperature is another often overlooked stressor. High temperatures are stressful, but the absolute lack of variation can also be confusing for the body. Interestingly, overheated homes are linked to irritability and stress hormones. Especially the cold air temperature during sleep, supports the vagal tone.
During the day, I aim for a comfortable indoor range, but not too hot. At night, I keep my bedroom very cold, usually in the 60s. I prefer to pile on warm blankets and use them instead of heating the whole house My chilipad To cool the mattress. Some of my best sleep happens with the windows open and cozy blankets, even when it’s cold outside.
And while we’re on the topic of heat, Using a sauna It can help our bodies become more resilient to stressful situations. A sauna is known as hormetic stress or a good form of stress, which helps our body to regulate itself better.
Visual overload, clutter and mental stress
This is great, especially for women. Visual clutter is a flood on our nervous system and increases stress levels. Every item we own is a micro decision. I’ve heard the phrase, “Everything you own is a small part of you,” and that really resonates.
Research shows that women are more often affected by visual overload than men. Anxiety often indicates unfinished business, which can add more stress (you guessed it!). Over time, I focused on simplifying and downsizing rather than organizing. It helps to clean surfaces, create neutral spaces and hide visual noise with storage.
For me, decluttering focal points like the entryway, the kitchen counter, and the chair in my room has made a big difference. Serenity is not only aesthetic but also a purposeful design strategy.
Enter the outside
When I think of a calm place, being outside in nature is part of the picture. We are wired for the safety signals that nature provides. There is compelling evidence that spending time in nature, even for short periods of time, is beneficial for the nervous system and the mind.
In the same way, bringing nature into the home can be used as a symbol of security. Natural materials such as wood, stone, clay and natural fibers have an earthy feel. My house has lots of natural light, and I have more than a few plants in my bedroom. I am incorporating more natural fabrics into my wardrobe and I love them Linen beds.
When my home reflects nature, I feel more at peace, even in small ways.
Another way to bring nature home is with minerals. I have mineral water stations, sea salt in the kitchen, and bath tubs with Epsom salt, sea salt, and essential oils. I keep a humidity corner in my kitchen with children’s liquid minerals and add them to drinks.
Landscaping is another component. I like to be. barefoot outside, But at home I also use natural fiber rugs and blankets. I like to sit on the floor, not just a chair. Outdoor spaces like patios and hanging chairs help blur the line between indoors and outdoors.
Convenient angles and gaps
Emotional well-being is the foundation of our overall health. If our body is on edge and in fight or flight mode, it is very difficult to heal. I find that comfortable and calming spaces in the home can be very controlled.
When my kids were little, indoor yoga swings and hanging chairs were incredibly calming for their nervous systems. Activity is also regulated for adults. Most of our swings live outside now that we live in a very hot climate.
Create a cozy nook with warm blankets and inviting books. Try Heavy blankets, and allocating quiet spaces to support the rule. Rituals and customs are also important. Morning habits And bedtime routines imply predictability and security, especially for children who grow up on the same structure.
For me, night rituals like drinking Cacao calmed down Or listening to soothing music signals that it’s time to wind down.
The bedroom as a repair center for the nervous system
If I had to prioritize one room it would be the bedroom. Sleep is when maintenance is done, so the bedroom should be supported as much as possible.
In my bedroom, I prefer complete darkness with dark curtains and no LEDs. I keep the room cool, use white noise and reduce clutter. I don’t have a TV or screen in my room, and I try not to put my phone or computer in, I don’t have a dresser in my room because all my clothes live in the closet, out of sight!
I use a linen bed, a natural mattress, And keep mineral water on my night stand. The light is low and warm in the evening and I immediately feel my body relaxing. It’s not about adding space, it’s about removing it. Getting rid of devices, blue lights, cables, clutter and task reminders. My bedroom is for sleep and peace.
The kitchen as a feeding place
The kitchen can also be a place of control of the nervous system. humid zones, Visible minerals and simple tools make eating easier and less stressful. Decluttering surfaces and reducing clutter for easy organization. I make sure that simple and healthy foods are displayed so that my kids can easily grab something. The goal is to make the kitchen feel like a place to eat, not stress.
Snowball effect
What I love about this nervous system – a suitable home does not have to be expensive. Many of the most influential changes are free. Opening blinds and windows, turning off overhead lights at night, decompressing, reducing noise, cooling the bedroom and adding natural elements can alter the nervous system.
This is about symbols, not beauty. It’s not about having a beautiful house where everything is white, high-end furniture, or extreme minimalism. It’s about turning your home into a nervous system partner. These small changes can have a compounding effect over time that can add up to big results.
Final Thoughts on the Nervous System Supportive Home
Our homes are sending signals to our nervous system, whether we know it or not. As those cues support safety, regulation becomes easier and these small changes add up over time.
It’s not about finding the perfect home, but learning to be more intentional about staying calm. These small changes in your homework can help you and your family’s health.
What are some ways you’ve created (or want to) more stability in your home? Leave a comment and let us know!
