How does stress affect your sleep and health?

Stress is the body's natural reaction to a situation perceived as destabilizing. While it can sometimes be helpful, when it becomes chronic, it can seriously affect your sleep, your physical and mental health, and your quality of life. Let's discover together how stress affects your body and how to limit its negative effects.

What is stress?

Stress is a psychological and physiological mechanism designed to help us overcome difficult situations. It is accompanied by a variety of reactions, including:

• Fatigue ,
• Muscle tension ,
• Digestive disorders ,
• Heart palpitations ,
• Headaches ,
• Sleep disorders ,
• Loss of appetite .

When a stressful situation arises, our brain assesses the perceived threat and mobilizes resources to respond. While this mechanism is natural, if overactivated, it can become harmful.

Note: Stress, although not an illness in itself, is a risk factor for many pathologies, particularly psychosomatic ones.

Good Stress vs. Bad Stress: The Differences You Need to Know

Good stress: a temporary ally

Good stress acts as a stimulant. It helps focus our attention, improve our performance, and increase our motivation. For example:

• Moderate stress can improve your performance on an exam or in a demanding work environment.
• It stimulates memory and learning ability.

Bad stress: an insidious enemy

When stress becomes overwhelming, it turns into chronic stress , leading to negative consequences:

• Difficulty forming relationships,
• Pessimistic perception of reality,
• Social isolation,
• Disorganization,
• Addictions to harmful substances (tobacco, caffeine, sugar, alcohol, drugs).

Stress and sleep: a direct disruption

Stress impacts sleep in several ways:

1. Difficulty falling asleep : Anxious thoughts and persistent worries delay falling asleep.
2. Poor sleep quality : Frequent awakenings and the inability to enter deep sleep prevent optimal recovery.
3. Risk of chronic disorders : In the long term, stress can promote disorders such as insomnia, reducing the ability to function effectively.

Impact of stress on physical health

1. A weakened immune system

Chronic stress disrupts the production of cytokines, which are essential for the proper functioning of the immune system. The result: greater vulnerability to infections, colds, and inflammatory diseases.

2. Muscle tension and physical pain

Stress keeps the body on alert, causing prolonged muscle contractions, often responsible for pain in the back, shoulders or neck.

3. Cardiovascular disorders

Prolonged increases in heart rate and blood pressure caused by stress increase the risk of cardiovascular diseases, such as hypertension or stroke.

4. Digestive problems

Stress directly affects the digestive system, causing disorders such as:

• Bloating,
• Nausea,
• Abdominal pain,
• Irritable bowel syndrome.

Effects of stress on mental health

1. Anxiety and depression

Chronic stress disrupts the production of neurotransmitters, such as serotonin, increasing the risk of developing anxiety or depressive disorders.

2. Difficulty concentrating and remembering

Under stress, overproduction of cortisol can impair the hippocampus, a region of the brain essential for memory and learning.

3. Emotional fatigue

By constantly fighting stressful situations, the body becomes exhausted, leading to a drop in motivation and productivity.

In summary: a global impact on your life

Stress isn't just about isolated symptoms; it impacts your entire body. Here's a chart showing how it affects different aspects of your health:

Appearance	Effect of stress
Sleep	Difficulty falling asleep, light sleep and chronic fatigue.
Heart	Hypertension, increased risk of cardiovascular disease.
Digestion	Digestive problems such as ulcers or bloating.
Immunity	Weakened defenses, frequent infections.
Mental	Anxiety, depression, difficulty concentrating.
Behavior	Isolation, irritability, harmful addictions.

How to reduce the impact of stress on your health?

1. Adopt stress management techniques : Meditation, deep breathing, or yoga can reduce the impact of stress.
2. Maintain regular physical activity : Exercise releases endorphins, reducing stress and improving overall health.
3. Watch your diet : A balanced diet can reduce stress-related inflammation.
4. Create a sleep routine : Going to bed and getting up at regular times helps regulate the sleep-wake cycle.
5. Turn to herbal medicine : many plants can play a significant role in managing stress and emotions and thus help you.
6. Consult a professional : If stress becomes uncontrollable, psychological support can be beneficial.

Effective herbal solutions to combat stress

So-called "adaptogenic" plants have beneficial effects in helping the body relax. There are, in fact , some very effective plants known for combating stress and anxiety.

Following a study, the World Health Organization (WHO) recognized herbal medicine (the use of medicinal plants) as an effective natural conventional medicine for combating everyday anxiety disorders. It is accessible to all and eliminates the need for chemical medications that have serious long-term health consequences.

Délicure offers quality food supplements (in the form of gummies), made from plants which have beneficial effects on stress , sleep and relaxation:

• Enriched with patented saffron extract and vitamin B6, the "Absolute Relaxation" range works to combat nervousness and anxiety disorders. When you feel overwhelmed by a situation, simply chew two gummies to relax and calm your nerves.
• The "Sleep" range is composed of powerful active ingredients (melatonin, passionflower, linden, poppy ) which promote sleep onset, improve sleep quality, and therefore limit insomnia. The gummies should be taken around thirty minutes before bedtime.
• CBDgummies or candies instantly give the body a feeling of well-being and help combat emotional stress. After a stressful day at work, chewing two gummies can help you regain a sense of serenity.

These products should be used as part of a healthy lifestyle, and do not cause side effects or health risks.

Finally, other beneficial tips can be applied on a daily basis to soothe stress disorders and promote sleep , such as practicing a relaxation activity (meditation or yoga), practicing a sporting activity lasting 30 minutes per day, having a balanced diet (rich in B vitamins, magnesium , iron, etc.) or finding comfort by talking with people about various aspects of life.