How does stress affect your sleep and health?

Stress is a natural reaction of the body to a situation perceived as destabilizing. Although it is sometimes useful, when it becomes chronic, it can seriously harm 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 evaluates the perceived threat and mobilizes resources to respond to it. While this mechanism is natural, it can, if overactivated, become harmful.

Please 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 to 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 quality sleep : Frequent awakenings and 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 or 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 damage 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 impacts 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 dependencies.

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 waking 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 to help the body relax. There are also very effective plants known to combat stress and anxiety.

Following a study, the World Health Organization (WHO) recognized phytotherapy (use of medicinal plants) as an effective natural conventional medicine to combat everyday anxiety disorders. It is accessible to all and allows not to resort to chemical drugs which have serious consequences on health in the long term.

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

• Enriched with patented saffron extract and vitamin B6, the "No Stress" range acts against nervousness and anxiety disorders. When you feel overwhelmed by a situation, simply chew two gummies to relax and soothe your nerves.
• The "Sleep" range is composed of powerful active ingredients (melatonin, passionflower, linden, poppy ) which promote falling asleep, improve the quality of sleep, and therefore limit insomnia. The gummies should be taken about thirty minutes before going to bed in the evening.
• CBDgummies or candies instantly bring a feeling of well-being to the body and help fight emotional stress. After a stressful day at work, chewing two gummies can help you regain a state 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 relieve 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.