From the FaceTime dinner trick to banning tech after 9pm – 8 ways to unwind without booze
AFTER a tough day at the office or running around after the kids, it can be all too easy to crack open a bottle of wine and pour yourself a cold glass of cab sav.
Or maybe a G&T helps you wind down, beat stress and relax?
According to , Alcohol is “the UK's favourite coping mechanism”, but this daily drinking might be doing you more harm than good.
Rachael Welford, wellness expert at explains that, “when alcohol is ingested, it affects all the systems in the body, including the gut, nervous system, brain and, of course, the liver.”
Although initially alcohol feels good, because it boosts levels of your happy hormones and neurotransmitter GABA, which makes you feel relaxed, it can have the opposite effect later.
“As drinking continues and GABA rises, glutamate is hindered.
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“Glutamate is a neurotransmitter that ‘excites’ the brain and can lead to feeling anxious, so when it’s restricted, it guides us to feel uninhibited and calm.
“This is why you may suddenly experience more confidence or act differently when drunk.”
Rachel adds: “Unfortunately, as alcohol wears off and the brain and body try to regain balance, glutamate rises, and GABA drops off, leading to feelings of anxiety and overthinking.”
Alcohol also affects your gut health, disrupting the balance of good and bad bacteria, and can lead to heartburn and a weakened immune system.
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Rachel says: “95 per cent of your serotonin (your feel-good hormone) is created in your gut, so disruption can also affect your mood long term.
“And if this wasn't enough, alcohol is also detrimental to your sleep.”
Need some other ways to wind down and overcome stress, without the nasty side effects of alcohol? Give these a try…
1. Destress from the moment you wake up
“Upon waking, I recommend getting straight up and getting outside,” says Rachel.
Even if this means opening your windows standing by the windowsill, or just stepping into the garden, viewing sunlight outside within the first hour of waking helps regulate your circadian rhythm, the body's mechanism for anticipating when to get up and sleep.
Rachel explains it also helps manage other biological functions, such as hunger and body temperature.
She says: “You should spend five to ten minutes on a sunny day and 20 minutes outside on an overcast day to get maximum benefits.
“Once you have improved your sleep and reset your circadian rhythm, you should feel more alert and able to deal with stress.”
2. Ban tech between 9pm and 8am
Phones, iPads, laptops and televisions can clutter our minds, making us more stressed.
“The current always-on culture is creating more stress than necessary. So, make a pact with yourself to digitally detox daily.”
Try removing phones and screens from the bedroom and consider banning phones and/or screens between 9pm and 8am, to enjoy downtime without any stimulation.
3. Scribble it down
"When stressed, our minds become overactive and we can find it impossible to switch off,” says Rachel.
To clear the mind-chatter before your head hits the pillow, keep a pen and paper next to your bed and spend a few minutes free writing before you sleep.
“Free writing involves writing whatever comes into your mind down onto the paper, whether it makes sense or not.
“It's not about writing a pretty passage; it's about releasing all your thoughts onto the paper,” adds Rachel.
4. Hum, loudly
Rachel explains that mindfulness or meditation can help you de-stress: “One super simple practice that anyone can do that helps you to de-stress is a humming meditation.
“Breathe in and audibly hum out on the exhale.
“A study published in April 2023 showed that a daily humming practice is an effective stress buster.
“If your mind is extra busy, try humming with your fingers in your ears and watch as the ‘buzz’ clears out the thoughts for you.”
5. Enjoy nature
“Your environment directly impacts your stress levels, and nature has been shown to have a calming effect on the mind and help reduce stress levels,” says Rachel.
“A growing body of evidence suggests that people who spend at least 60 minutes a week in nature have improved health and wellbeing.”
Why not get out on your lunch break, and in the evening, step outside in the garden, or have a brisk walk after dinner.
“Try earthing or grounding, placing your feet directly on the earth for an added benefit,” says Rachel.
6. Take an Epsom bath
Relax muscles, reduce inflammation and induce a sense of calm with an epsom salt bath.
“Epsom salts can also boost the body's magnesium levels, which have been shown to enhance brain neurotransmitters associated with promoting sleep and alleviating stress.
“Adding essential oils can also be beneficial; for example, lavender can enhance the sense of relaxation, whereas wild orange can boost your mood,” says Rachel.
7. Eat with others
“Spending quality time with friends, family, or pets provides emotional support and boosts feelings of happiness, which can offset stress,” explains Rachel.
If you live with others, try to enjoy dinner together (with no phones allowed!) or if you live alone, call or Facetime a friend while you cook and eat.
“Loneliness is associated with elevated blood pressure and acute stress responses, poorer sleep quality and poorer work performance, so it's time to prioritise proper in-person, real-life, focused connection with our loved ones to counteract stress,” says Rachel.
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8. Get to bed before 11
Rachel suggests getting to bed before 11pm, as levels of the stress hormone cortisol can rise around this time, making it harder to get to sleep.
“This is why you may feel exhausted at 9pm but you're wide awake by the time you head to bed at midnight.”