Want To Lower Stress? Do These 5 Things In The Evening

Manage stress at night It has been established that in order to lower your stress levels, you must start your day on a healthy note. But what about ending it? How your day ends also suggests if you have been able to regulate cortisol levels and manage stress. A few small habits can help regulate your circadian rhythm and boost your ability to adapt and handle stress effectively by improving sleep quality, supporting mind-body health, and optimising the release of cortisol and melatonin, says nutritionist Marina Wright. Scroll down to learn about some night-time dos and don'ts, as suggested by the expert.Nutrient-dense dinner According to Wright, it is imperative that you choose a well-balanced meal to maintain blood sugar levels and prevent a spike, which dysregulates cortisol levels and disrupts sleep. Avoid heavy meals before bed. Try to eat foods that promote sleep, such as magnesium, omega-3 fatty acids and complex carbs.Limit blue light This has been said many times, the blue light emitted from phones can disrupt sleep. To regulate your cortisol and melatonin levels, avoid blue light from phone screens and other such devices like laptops and tablets at least an hour before bedtime. To promote sleep, make the lighting dim or warm-tones, says the expert. Use blue-light blocking glasses if you have to work on your laptop.No phones, no emails There has to be a certain work-life balance, and for that you need to set a boundary. Do not engage in stimulating activities like checking work-related e-mails and going through social media. Stop doing it at least an hour before bedtime, Wright advises.Keep a journal It helps you to stay mindful and in the present. The expert says that you can unwind by writing some positive things that happened in the day, and being grateful. It can stimulate the release of feel-good neurotransmitters and reduce cortisol levels.Legs-up-the-wall Lie down on your and stretch your legs up by placing them against a wall for 5 minutes or so. Remember to take deep breaths. This gentle yoga posture can relax you, reduce stress and improve sleep.