Relaxation & Sleep

Stress is now an omnipresent companion in our everyday lives. Whether at work, in the family or in our free time - we are constantly under pressure. However, long-term stress can affect our quality of life and have a negative impact on our sleep and therefore our health. It is therefore important to avoid stress as much as possible.

Avoiding stress - What is the best way to avoid stress?

1. Take breaks

We often tend to overwork ourselves, especially when the pressure of work increases. But our brain needs regular breaks to stay productive. Short breaks, such as a walk in the fresh air or a cup of tea, can have a miraculous effect. Just 10 minutes of relaxation in between helps to keep your mind clear and reduce stress.

2. Set priorities

One of the main causes of stress is the feeling of having to do everything at once. To counteract this, it helps to focus on the most important tasks and divide the rest into smaller steps. Create a to-do list and set realistic priorities.

3. Relaxation exercises

Breathing techniques and meditation are simple but very effective methods of reducing stress. Deep, conscious breathing lowers the heart rate and reduces the production of stress hormones. Even a few minutes a day can help you find your inner balance.

4. Exercise and sports activities

Physical activity is one of the best ways to deal with stress. Exercise helps to reduce excess tension and promotes the release of endorphins, the so-called “happiness hormones”. However, it doesn't always have to be intensive training, yoga or a leisurely walk can also have miraculous effects.

5. Healthy diet

A balanced and needs-based diet is crucial for our health. Certain micronutrients such as magnesium, vitamins B1, B2, B6, B12, biotin and niacin support the nervous system. Also, avoid too much caffeine or sugar and focus on fresh, nutrient-rich foods instead.

6. Good sleep

Sleep is another important factor in avoiding stress. Because while we sleep, our body regenerates. However, healthy sleep not only contributes to physical recovery, but also helps us to process emotional tensions. Scientific studies show that seven to eight hours of sleep per night is considered particularly healthy for most people. However, the individual need for sleep varies - everyone needs different amounts of sleep to feel rested and productive.

Health also suffers from a lack of sleep: the immune system is weakened and various illnesses - such as diabetes, high blood pressure or migraines - can be promoted.

Tips for a more relaxing sleep:

1. Maintain a regular sleep rhythm. Try to go to bed at roughly the same time every day - even at the weekend. This will help your body get used to a fixed rhythm. In addition, the so-called sleep hormone melatonin is released in the evening, which makes you tired and easier to fall asleep.

2. Avoid caffeine, alcohol and nicotine. You should avoid caffeinated drinks from the afternoon onwards and avoid alcohol and nicotine in general, as they can have a negative impact on sleep.

3. Do not complete training sessions late in the evening. Regular physical activity keeps you fit and healthy. However, be careful not to schedule your training session just before going to bed, as this could unnecessarily stimulate your body.

4. Create a relaxed atmosphere before going to sleep. Take at least 30 minutes to calm down. Relaxing music, meditation or switching off electronic devices can help you leave the day behind you.

5. Make sure you have a comfortable sleeping environment. Make sure your bedroom is cool and dark - both of which promote deep and undisturbed sleep.