I’m a Dietitian in My 40s and This Is What I Am Doing to Manage My Stress Naturally

Doing it all meant sacrificing relaxation and sleep for being productive, and as a result, it took a toll on my health. I was chronically stressed, wasn’t getting quality sleep, and got sick frequently. Once I entered my 40s, the lack of sleep and high-stress lifestyle caught up with me and lead to forgetfulness with big consequences (I booked a cross-country flight to attend a conference in California on the wrong weekend and forgot to pay for my daughter's overnight school field trip in time). I knew that things needed to change ASAP for the sake of my health, happiness, and family.

Along with setting some serious boundaries, like learning how to say "no" more often, and truly establishing what my non-negotiables are, I started implementing some evidence-based changes to my diet and lifestyle that have helped me manage my stress and get quality sleep naturally. After six months of adopting these natural ways to relieve stress, I can honestly say that I have never felt better (and I am no longer flying to California on the wrong weekend).

Here are six things I've tried to relieve stress naturally and improve the quality of my sleep.

How I manage stress naturally in my 40s

1. I started using a social media blocker in the evening

Before committing to change my life, I spent almost an hour every evening mindlessly scrolling old Taylor Swift concert clips, videos of baby pandas at the zoo, and other videos that ultimately weren’t enhancing my life. That time spent watching would be a buffer spent actually sleeping. Making sure you're getting the recommended hours of sleep each night can help you better manage stress naturally.

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I started using a social media blocker called Appblock to block my access to social media during certain pre-set times. On top of that, my husband and I started setting our phone alarms for 9:30 p.m. to remind us that it was time to start winding down. We hold each other accountable and force ourselves to turn off the TV and go to the bedroom for ample rest time. Since we have started this practice, we actually get the 7 to 8 hours of sleep that we know our bodies need instead of getting in bed and staring at mindless content during the time our bodies need to sleep.

2. I sip on adaptogenic tea instead of coffee

I used to lean on caffeinated beverages to perk up and focus. But I found that in many cases, it wasn’t my lack of energy that was getting in the way of my work. Rather, my stress was fogging up my mind, making it hard to focus.

Instead of a third (or fourth) cup of coffee mid-day, I make myself a cup of tea that packs an ample punch of adaptogens, like tulsi, and ashwagandha. Adaptogens are compounds that help your body adapt to stress. They don’t make you feel tired or slow you down; they simply take the edge off naturally.

My go-to has been Organic India Tulsi Ashwagandha tea. But since some experts suggest that your body can build up a tolerance to ashwagandha, and therefore it should not be taken every day, I lean on other energizing herbal teas too. Lately, Numi Damiana Uplift has been making its way into my rotation, too, for a boost of ingredients like energizing lemon balm and lemon grass as well as damiana.

3. I take magnesium before bed

Magnesium has been getting a lot of attention in the supplement and relaxation world for natural stress relief. However, less known to some is that different forms of supplemental magnesium are available, and other forms may be better for different desired outcomes. For example, magnesium oxide ¹may be best used as a laxative to relieve constipation.

Lower levels of magnesium are linked to greater stress, according to research published in Nutrients. Acetyl taurate is a type of magnesium that works to help the body encourage feelings of calmness and relaxation by crossing the blood-brain barrier ³and positively impact brain pathways associated with stress management. Life Extension Calm Mag is made with magnesium acetyl taurate, making it my go-to for a pre-bedtime supplement.

4. I enjoy a non-alcoholic drink before a glass of wine

You know those moments when you feel like you need a glass of wine? I found that sometimes, it’s not really the alcohol from the wine that I am craving but rather the relaxing ritual of enjoying a bold and satisfying drink in my beautiful Crate and Barrel wine glass. And since alcohol negatively affects the quality of my sleep, finding a way to enjoy the parts of happy hour that support my health while avoiding the parts that work against it is welcomed.

Before cracking open a bottle of wine, I pour a glass of POM Wonderful 100% pomegranate juice into my gorgeous glass. This juice has a richness similar to that of a glass of red wine, but without alcohol. And unlike many pre-made mocktails on the market, this option is free from any added sugars. Each 8-ounce serving of pomegranate juice has as much potassium as your average banana, and some data ⁴shows that this juice may help protect the skin from harmful UV rays.

After I enjoy a glass of POM juice, I ask myself if I still want a glass of wine. Most of the time, my answer is "no."

5. I use chamomile aromatherapy in my home

I’ve always been a fan of aromatherapy, but I never truly felt like it impacted my health. My essential oil diffuser acted simply to make my rooms smell nice.

But using chamomile essential oil in my diffuser was a different story. I received a bottle of NOW 100% pure chamomile oil as a gift, and it is now a staple in my home. The scent is quite unique, and it immediately makes me feel more relaxed as it enters the air. I literally feel my shoulders relax as my diffuser is working.

Turns out, I'm not the only one who found chamomile aromatherapy as a viable means to help promote relaxation. A 2022 study ⁵showed that inhaling chamomile essential oil resulted in decreased depression, anxiety, and stress levels, among older adults. This study also showed a similar positive effect when subjects inhaled lavender essential oil, but I didn’t find it helped me as much as the chamomile did.

6. I use a quality weighted blanket at bedtime

I received a Bearaby weighted blanket as a gift, and my life has never been the same. I slept with it the first night it was in my possession, and I woke up feeling like I slept 15 hours. Weighted blankets leverage the principle of Deep Pressure Stimulation (DPS), a type of therapy that mimics the feeling of being hugged or held. This pressure exertion increases the production of serotonin, a neurotransmitter linked to relaxation, and decreases cortisol, a stress hormone, thereby promoting a feeling of calmness and improving sleep quality.

My Bearaby blanket is totally breathable, 100% cotton, and free from any plastic fillers. I never believed a weighted blanket could make such a positive impact on my sleep until I actually tried it.