Soft Mornings: Creating a Nervous System Friendly Start to Your Day

The way we begin our morning sets the tone for how our brain and body function throughout the day. If you are anything like me, first thing you do when you wake up is reach for your phone to check notifications and rely on caffeine to power through fatigue. And what I've concluded after my research, is that although that's what I consider ''normal'', those actions actually place unnecessary strain on the nervous system. And particularly on the autonomic nervous system(ANS) - the network that regulates stress, rest and recovery.

So I wanted to try and find out a better way to start my day and see how much differently it can impact my mood and overall experience. I'm hoping to structure a softer, more intentional morning routine that can shift me into a state of regulation, focus, resilience and emotional stability. Here's the research based guide that I'll try to follow.

Wake Up with Light

The body circadian rhythm is regulated by exposure to light. Research shows that morning light helps synchronize the brain's internal clock, so to speak - improving alertness and mood. So if you have the opportunity, the best thing to do is go outside and have as much exposure to sunlight as you can. However, realistically, on mornings when I won't be able to go outside, what I'll do is try and let as much light into my apartment as possible and try and stay on the terrace for 10-15 min or so.

There are also sunrise alarm clocks, smart lightbulbs or even curtains that open when the sun starts to rise - all inventions that help to wake you up without the shock of a loud alarm.

Move Slowly

Upon waking, the nervous system transitions from parasympathetic ('rest and digest') dominance into a more alert state. In this moments, gentle movement supports blood flow, joint mobility and the nerve's ability to regulate stress responses.

So instead of rushing try just 5 minutes of stretching or yoga. Studies suggest that even low-intensity morning movement enhances focus and emotional balance.

Breath Before You Scroll

Checking messages, notifications and email first thing after waking up can spike stress hormones like cortisol and adrenaline. This is turn pulls the nervous system into a fight-or-flight state, even if you don't realise it. Instead, breathwork helps balance the heart rate and lowers the perceived stress.

You don't have to do anything big, just a few mindful slow breaths (inhale for 4, exhale for 6). Research in Frontiers in Human Neuroscience shows that slow exhalations foster calm readiness. You can even do it in bed while you stretch.

Nourish With the Right Fuel

I had no clue about this, but blood sugar instability can feel like anxiety - racing heart, shakiness, irritability. Balanced nutrition in the morning helps regulate the ANS by preventing crashes and spikes in glucose and cortisol.

For years my breakfast consisted of just a coffee, and my first meal of the day was around lunch time. But since I started working out regularly in the mornings, I developed the habit of actually having breakfast before my coffee. And I have to say I really feel the difference. Mainly, I stopped feeling like I'm starving for the whole day (no mater how much I ate), I don't feel so sleepy all the time and I don't crave junk food constantly.

Studies say that is better to have some kind of savoury breakfast for improved cognitive performance and reduced stress reactivity. You can try pairing protein with complex carbs for a full nutritious meal.

Engage the Senses Gently

The sensory nervous feeds into emotional regulation. Harsh noise, bright artificial light, and information overload can overwhelm the brain first thing in the morning. Instead, soothing sensory inputs can prepare us for the day in a very pleasing way.

Soft instrumental music, warm tea, or aromatherapy can regulate the limbic system.

Anchor With Mindful Practices

Whether it's journaling, gratitude, stillness or even skincare, mindfulness helps with strengthening the prefrontal cortex - the brain region tied to focus and emotional regulation.

And I've already incorporated this in my routine by setting aside 5 minutes of my morning to write down three things that I'm grateful for.

A nervous-system friendly morning isn't about adding a dozen new habits - it's about softening the transition from sleep to wakefulness. I believe that by aligning with our biology instead of making it more difficult to naturally regulate itself, we can find more calmness and resilience and maybe find ways to enjoy the little things.

Thank you for reading and I hope I see you next time. 🍂

Keep your heart cozy - no matter the season.