Your nervous system, including your brain, spinal cord, and autonomic nerves, regulates virtually every function in your body. When it’s balanced, your body works with you. When it’s dysregulated, everything becomes harder, from thinking clearly to digesting your lunch.
The good news? Your mornings play a vital role in supporting the health of your nervous system.
You’ve probably heard the saying "win the morning, win the day." And it’s true for so many reasons. A consistent, nourishing morning routine can help regulate your nervous system, balance your hormones, and set the tone for how your brain and body function throughout the day.
But don’t worry. This doesn’t mean waking up at 5 am to run a marathon. Let’s talk about what really matters.
Understanding Cortisol’s Morning Shift
Cortisol, often called the stress hormone, plays a key role in managing energy, alertness, blood sugar, and your body’s stress response. Naturally, cortisol should peak in the early morning to help wake you up and then gradually decline throughout the day.
But when mornings are chaotic, overstimulating, or caffeine-heavy, cortisol can spike too fast, too high, or stay elevated for too long.
Whether you’re recovering from burnout or navigating school morning chaos, the goal is not to suppress cortisol. It’s to support and stabilise it.
Here’s how:
- Support a healthy cortisol peak with light, movement, and protein
- Avoid artificial spikes from stress, caffeine, and sugar
- Promote a gentle decline through the day with nervous system regulation, adaptogens, and blood sugar balance
Morning Habits That Support Your Nervous System
Get Natural Light Within 30 Minutes of Waking
Morning sunlight signals your brain that it’s daytime. This helps regulate cortisol and supports your circadian rhythm.
Busy mum tip: Open the blinds at breakfast or step outside with your kids for two to five minutes before school drop-off.
Create a Mini-Calm Moment
Just one intentional breath can shift your nervous system from fight or flight into rest and digest.
Ideas to try:
- Three deep belly breaths before opening your phone
- A one-minute stretch while the kettle boils
Busy mum tip: Hold your child’s hand and make eye contact. It boosts oxytocin for both of you.
Be Strategic with Caffeine
Cortisol is naturally high in the morning, so drinking coffee immediately can overwhelm your system.
Try this instead:
- Wait 60 to 90 minutes after waking for your coffee
- Pair it with protein or healthy fats
Busy mum tip: Make a quick smoothie with collagen, hemp seeds, nut butter, and banana. Prep it the night before and freeze in a ziplock bag for an easier morning.
Eat a Blood Sugar-Friendly Breakfast
Skipping breakfast or reaching for something sugary can spike insulin and increase stress hormones.
Some of our favourite options:
- Eggs with avocado toast
- Quinoa porridge with berry compote
- Greek yogurt with berries and hemp seeds
- Chia pudding with coconut milk and almonds
Stable blood sugar means a more stable mood and nervous system.
Protect Your Brain from Instant Overload
Checking emails, the news, or social media first thing can spike dopamine and stress hormones. This hijacks your calm and sets a reactive tone for the day.
Try this:
Set a no-screen rule for the first 20 to 30 minutes. Replace it with music, light stretching, or mindful breathing. This can benefit your kids too.
For the Mums Who Are Already in Overwhelm Mode
We see you.
You’re packing lunches, finding missing shoes, and brushing teeth that aren’t yours, all before 8 am. Your nervous system is probably already overstimulated.
You don’t need a perfect morning. You just need a mindful moment.
Here’s a five-minute nervous system reset:
- Open a window or step outside for sunlight and fresh air
- Take three deep breaths with your hand on your heart
- Repeat this calming mantra: "I am grounded. I am supported. I can move through today with ease."
- Sip your tea or coffee slowly, away from any screens
- Smile at your child. Just once. It increases oxytocin and helps calm you both
Small choices add up. Supporting your nervous system in the morning sets the tone for your energy, mental clarity, emotional balance, and even immune function throughout the rest of the day.
Not every morning will go to plan, but the more you implement these gentle practices, the better your nervous system will function.
