Not to Be Dramatic, but These Interior Design Tweaks Could Help Regulate Your Nervous System
Credit: Leyla Kılıç
Stress is the constant companion we all wish we could shake. Many of us turn to care practices like meditation, exercise, or breath work techniques to help manage it, but rarely do we consider how our interior environment affects our nervous system. The truth is, your home or workspace can either support relaxation and focus—or contribute to stress and overstimulation.
When you feel overwhelmed, anxious, or mentally drained, consider this… your space may be working against you. Fortunately, a few intentional design changes can make a huge difference in creating a calming, supportive environment. Let’s explore the connection between interior design and nervous system regulation—and how you can make your space work for you.
Declutter to Reduce Cognitive Load
Visual chaos often (and quickly) leads to mental overload. Studies in environmental psychology have shown that excess visual stimuli increase cortisol levels, making it harder to relax and focus. Try to keep frequently used spaces a clear as possible. Eliminating or relocating necessary items to designated storage areas and creating a storage system can be a great place to start.
Use Soft, Natural Lighting to Support Your Circadian Rhythm
Have you ever experienced headaches or felt your eyes getting tired and dry toward the end of the work day? Harsh overhead lighting, especially fluorescent or blue-toned LED lights, can overstimulate the nervous system and disrupt circadian rhythms. Layered lighting— soft, warm, lamp lighting, brighter task lighting as needed, and day lighting are the optimum way to light a room or work area. Generally, soft, indirect lighting mimics the natural rhythms of the sun and reduces eye-strain while promoting relaxation in the body.
Use Earthy, Muted Tones
When we look at Color Psychology, which is a science-backed way to influence mood and nervous system regulation, we understand that bright, saturated colors can be quite stimulating. If the goal is to create a subconscious sense of safety and relaxation integrating earth tones, soft blues, and grounding greens are the way to go.
Soft greens → Reduce stress and enhance relaxation
Warm beiges and neutrals → Create a grounding effect
Muted blues → Lower blood pressure and encourage tranquility
Surround Yourself with Natural Materials and Textures
Synthetic materials may be convenient and more affordable, but they lack the warmth and sensory comfort of natural elements. Wood, wool, linen, and stone introduce texture and depth while also improving indoor air quality. Natural materials are better for overall air quality, and emotional wellbeing.
Small steps in this area can be impactful, like swapping out the things you use the most to options made solely with natural materials. Starting with something as simple as a wooden tray, a ceramic vase, or linen bedding can shift the feel of a space and encourage a sense of calm.
Integrate Biophilic Design for a Connection to Nature
Do you remember the last time you spent a few moments or an entire day in nature? Do you remember how invigorating and refreshing it felt? Nature has an undeniable ability to lower stress levels and support cognitive function. Of course, you may not have the ability to access nature regularly or even have the ability to see it throughout the day, but you can leverage design to bring nature indoors.
Some studies have shown that houseplants may improve air quality, but what’s more important is they create a soothing atmosphere, which is what allows the nervous system to rest. Other ways to harness the power of nature are through nature-inspired artwork or indoor water features, or nature inspired aromatics and even calming audio featuring sounds like rain, wind, and rivers.
Whether you find yourself in the city or a more suburban setting, these small touches help your nervous system feel connected to nature’s rhythm.
Regulate Soundscapes to Minimize Disruptions
Constant background noise—whether from traffic, electronics, or conversations—can keep our bodies in a low-level stress response. Noise pollution can be detrimental to your nervous system and can negatively affect mental health. A quiet, well-balanced soundscape can make your space feel more peaceful and restorative.
Design techniques like including rugs, curtains, or upholstered furniture in your interior environment will help dampen noise and encourage a more felt sense of relaxation. Additionally, white noise machines, soft instrumental music, or nature sounds can be introduced to create a more soothing environment.
Design Spaces That Encourage Rest and Reflection
You may not be able to integrate all of these elements depending on the nature and function of your space, but perhaps you’re able to carve out a corner or area for a little R&R. Not every area of your home needs to be productivity-focused. Designated areas that allow for play, daydreaming or doing absolutely nothing signal to your nervous system that rest is welcome.
Think about carving out a nook, or a corner that is quiet and distraction-free. Intentional design choices throughout your space help reinforce daily moments of peace and encourage a nervous system reset. T
Designing for well-being doesn’t mean sacrificing style; it means being intentional about the way our spaces make us feel. Our nervous system is constantly responding to our environment, whether we realize it or not. By making these small but significant shifts, we can create spaces that truly support us—helping us feel more balanced, present, and at ease.
Want a step-by-step guide to making these changes in your own space? Download our free checklist.