Sleep is essential for us to recover from everyday stress both physically and mentally. Here, we share our best tips for countering stress and giving us the strength to better meet the challenges of everyday life.
Stress itself is not dangerous. In fact, in just small doses, it is something good that helps us develop.
What prevents us from developing and feeling good is usually not the stress itself, but how we adapt to it.
To illustrate what we mean, let’s look at training.
- If we load a muscle too lightly in relation to its tolerance level, it will not react with growth, which is what we want. If we load it above its tolerance level, it will break. But if the muscle is loaded within its upper tolerance level, it will respond by becoming stronger and then better able to cope with the next load, provided it is given time for recovery.
How does stress occur?
Our nervous system is responsible for coordinating and controlling our system and the body’s adaptation to the environment
At every moment, the brain interprets our outside world, which we experience through our senses and ask the question, am I safe? If the brain judges that you are not safe, the rest alerts the body that activates our instinct to fight or escape.
This happens regardless of whether you are being chased by a tiger, or, it happens every time the brain interprets the situation as dangerous or threatening. This is what constitutes your stress physiology.
Stress is a necessary short-term strategy to help us adapt and solve a potential conflict, whilst their long-term consequences can be devastating. According to scientists, long-term stress is responsible for as much as 95 percent of all health issues. This is why the time for recovery is crucial.
The body cleans when we sleep
Good sleep is a key to recovery for our entire system. Good quality of sleep creates a buffer that counteracts stress, which in turn reduces bad habits such as smoking, too much coffee, and alcohol, and more.
We tend to eat better and more properly when we sleep well. It is during deep sleep that growth and cleaning occur in the body.
Research has shown that the space between the brain’s cells increases and that it, therefore, becomes easier for the body to “rinse away” residual products. Most people with stress problems suffer from a lack of deep sleep.
There are various tricks to get the best possible recovery and facilitate the healing work that happens when we sleep. Here are our five tips that affect our minds in different ways and can help us cope with accumulated stress and recover more effectively.
Sleep with a weighted blanket
By sleeping with a blanket that weighs about 10 percent of the body weight, a deeper and more effective sleep is achieved. The stress hormone cortisol has been shown to decrease and calm and calm hormones as serotonin and melatonin increase. It has been noticed that clients with pain and stress problems respond quickly to treatments that include pressure.
Fragrance and air
Soothing essential oils in the bedroom such as lavender, mandarin and frankincense, can be used individually or combined. Plants clean the bedroom air.
Supplements & Nutrition
There are many varieties. A lot of health experts recommend taking magnesium capsules with 350 milligrams at eight o’clock in the evening, which provides a better sleep for most people.
So-called isochronous tones and binaural sounds have been shown to improve sleep quality. Available for example in the form of apps with, among other things, “pink sound”.
Screen light and temperature
What is needed to give your brain and other body better conditions for good sleep? Many people sleep better if they do not watch screens two hours before it is time to sleep. It is also an advantage to have it cool, preferably 18 degrees and dark in the bedroom.