6 tips to reduce stress and recover better
The start of the new year can bring new challenges, but also accumulated stress, and if you’re having trouble getting to sleep or enjoying restful rest, it can be detrimental to your well-being. Repetitive tasks, conflicts or work overload can disrupt your rest and affect your ability to recover fully. And yet, quality sleep is essential for boosting your memory, strengthening your immune system and optimizing your brain functions. This January, take care of yourself and give your body the rest it deserves to start the year in well-being.
1. Symptoms of stress :
Symptoms are not limited to disturbed sleep. This is often only the visible part. Stress can manifest itself in many ways, affecting both body and mind. Recognizing these signals is essential if you are to take action before they have a lasting effect on your well-being.
The most frequent signs :
Headaches: often linked to muscle tension or variations in blood pressure.
Irritability: under stress, the brain reacts more intensely to stimuli, making the little annoyances of everyday life harder to cope with.
Low morale: leading to reduced motivation, feelings of exhaustion, and even episodes of anxiety or sadness.
Decreased concentration: the mind is overloaded, making it difficult to process information and make decisions.
The digestive system: problems such as bloating, nausea or sluggish digestion can occur, as stress diverts the energy needed for proper digestion.
2. Reducing stress for restful sleep :
a. Get your body active : physical activity is a natural antidote to stress and a key to restful sleep. A simple walk in the sunshine, a few yoga postures in the evening, a few minutes in the gym or conscious breathing exercises (such as cardiac coherence) are enough to boost your serotonin and reduce cortisol, the stress hormone. The result? A soothed body, a calm mind and a much more serene sleep.
b. Free your thoughts : To lighten your mind and sleep better, take a few minutes during the day or in the evening to write down your concerns. This simple action frees your mind and reduces anxiety. Once you’ve put your thoughts on paper, leave them aside for the night. This allows you to “switch off” before going to bed. By doing this, you free up space for your mind to calm down, and often, in the morning, you’ll have a clearer vision and solutions you hadn’t thought of.
c. Help your digestive system : A balanced meal plays an essential role in the quality of your sleep. To promote a rapid and restful sleep, opt for a light dinner, rich in fats (such as those found in avocados, nuts or olive oil) and low in carbohydrates. Avoid heavy, sugar-rich meals, which can disrupt digestion and lead to blood sugar spikes, making sleep less deep. Be sure to finish your meal 2 to 3 hours before bedtime to allow your digestive system to function without interfering with your rest. Caffeine, while stimulating during the day, can disrupt sleep by staying in your system for several hours. Avoid caffeine at least 6 hours before bedtime. Instead, opt for a soothing herbal tea, such as chamomile or lemon balm, to promote relaxation.
d. Create a relaxing pre-bedtime ritual : Start by turning off your screens at least 30 minutes before bedtime. The blue light emitted disrupts the production of melatonin, the sleep hormone, making it harder to fall asleep (read our article on blue light to find out more). Replace your screens with relaxing activities: a book, a warm bath, or soft music, such as classical, which is ideal for slowing the heart rate and helping you fall asleep. Another key to good sleep is regularity. Try to go to bed at the same time every night, preferably at a time that gives you 7 to 8 hours of restful sleep.
e. Reserve the bed exclusively for sleeping and relaxation : Avoid eating, working, watching programs or making phone calls. These activities stimulate your mind and make the bed less conducive to relaxation. By reserving this space exclusively for sleeping and relaxing, you condition your brain to associate your bed with a moment of calm and relaxation.
f. Get up if insomnia lasts longer than 20 minutes : If you’re having trouble falling asleep, don’t stay in bed brooding. After 20 minutes of insomnia, get up and engage in a relaxing activity. This could be mindful breathing, a warm footbath, moving meditation, or even soothing activities like coloring or a puzzle. These moments of relaxation will help calm your mind and reduce anxiety. Once you’ve relaxed, go back to bed. You’ll be amazed at how much this little break can help you get back to restful sleep.
If, however, these methods are still not enough, a doctor specializing in behavioral sleep medicine can offer you customized solutions. Take care of yourself – nobody else can do it for you!
