Top 6 Things Yo Can Do Now To Reset Your Nervous System

1. Aim for deep uninterrupted sleep (7-9 hours).

Deep, uninterrupted sleep is critical for overall health. Most people know that

adequate sleep is important, but they may not realize just how critical it is for

regulating the nervous system and overall well-being. Others suer from bouts of insomnia and sleep anxiety. During sleep, the body has a chance to rest and repair itself. The brain also uses this time to cleanse itself of toxins that can build up during the day. If your nervous system is dysregulated, you might have sleep problems such as trouble falling asleep or waking up in the middle of the night. But don’t worry, there are plenty of things you can do to sleep better!

We can improve our sleep by exposing our eyes to the sun in the morning or by minimizing exposure to light after sunset. Avoid eating 2-3 hours before sleep.

Learn about your circadian rythm and how it determines your sleep cycles.

2. Focus on high-quality nutrition, avoiding processed food and eating lots of fermented food, add real salt to your food for Adrenal healing.

The food you eat has a direct impact on your nervous system—not just physically, but emotionally, too. Your brain and body need a wide range of vitamins, minerals, and healthy fats to function, regulate, and repair. Whole, unprocessed foods are rich in these nutrients, while processed options often lack what your sensitive system truly needs.

Fermented foods like sauerkraut, kefir, and kimchi may also support a healthier gut microbiome, which is closely linked to mood and stress regulation—but this area is still being studied.

Next time you’re shopping, take a moment to check product labels or scan them with one of the many helpful nutrition apps. You don’t have to be perfect—just mindful choices can make a meaningful dierence in how your nervous system feels and functions.

3. Blood sugar balance.

Maintaining a healthy blood sugar balance is essential for overall health and wellbeing. When blood sugar levels are too high or too low, it can have a major impact on the nervous system. Blood sugar spikes are followed by fatigue, anxiety, and depressive feelings. Keeping blood sugar balanced by monitoring your blood sugar levels is essential in regulating mood and supporting dysregulation. This can be achieved through blood sugar monitoring devices. There are several things that you can do to prevent blood sugar spikes, such as a low-carb and low-sugar diet, maintaining a healthy weight, staying hydrated and active.

4. Morning sunshine exposure.

Sunshine is essential for our health. Sunlight helps build vitamin D, which helps a dysregulated nervous system. It is best to get into the sun in the morning before the sun reaches its highest UV. There are also a few vitamin D-rich foods: salmon, eggs, and milk. Apart from that, sun exposure increases the level of serotonin, which is responsible for our mood. Taking a walk on a sunny day sounds like a nice thing we can do for our health, doesn’t it? Just remember to protect your skin with SPF cream.

5. Avoid all alcohol consumption.

When it comes to supporting a sensitive or dysregulated nervous system, alcohol is best avoided altogether. While it may feel relaxing in the moment, alcohol disrupts communication between brain receptors, impairing the central nervous system and interfering with your brain’s natural ability to regulate. In the short term, alcohol can dull cognitive function, reduce coordination, and impair decision-making. In larger quantities, it can lead to nausea, blackouts, or even life-threatening effects. Over time, regular alcohol use can contribute to nervous system damage, including poor balance, slowed reaction times, confusion, and chronic brain fog.

While some sources suggest potential benefits to moderate drinking, these are

often outweighed by the risks—especially for those with sensitive systems. For true nervous system healing, alcohol tends to work against your goals. If you’re on a regulation journey, choosing to reduce or eliminate alcohol can be one of the most powerful steps you take.

6. Somatic exercises and somatic workouts

Your body holds stories your mind may not yet have words for—and that’s where somatic practices come in. Somatic exercises and workouts are movement-based approaches that help you reconnect with your body, release stored stress, and restore a sense of safety from the inside out.

Unlike traditional workouts that focus on performance or intensity, somatic

workouts are about tuning in rather than pushing through. They might include

gentle movements, breathwork, shaking, stretching, or slow strength-based

exercises that support interoception —your ability to sense what’s happening inside your body.

These practices can help you learn what regulation feels like in your own body, build body-based awareness, and strengthen your ability to come back to calm after activation. Over time, they retrain your nervous system to move out of chronic stress responses and into a place of resilience, flow, and grounded energy. Even five or ten minutes a day can make a difference. Try starting with one simple practice—like a pendulum sway, gentle spinal twist, or a self-hug—and notice how your body responds. Regulation doesn’t always start in the mind. Sometimes, it begins with a single, mindful movement.

Top 6 Things Yo Can Do Now To Reset Your Nervous System

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