A DAY IN THE LIFE OF PERFECT STRESS

7am

Your alarm goes off, but don’t snooze. The Sleep Council say that every time it bleeps, it will give you a hit of cortisol, stressing out your body.

8am

If you’ve got low cortisol, go for a short, intense HIIT session; if you’re high on cortisol, go for a slow, steady jog at talking pace.

9am

Skip the coffee. Your natural cortisol levels are rising, so that caffeine hit isn’t doing anything. Instead, drink water. “Keeping hydrated is also important to keep cortisol levels in check, especially if you’re exercising,” says Dr Megan Rossi, registered dietitian and research fellow at King’s College London.

11am

Day getting on top of you? Try some breathing exercises; a study of 28 middle-aged women found a nearly 50pc reduction in cortisol with habitual deep breathing training.

1pm

Squeeze in a yoga session. Multiple studies confirm that it can reduce cortisol and manage stress. Follow it with a light lunch, low on sugar.

2pm

Arrange a date with a friend or partner. Studies show that having a laugh with someone you know can decrease cortisol levels. 2.30pm If you’re at home, have a potter in the garden – one study shows it led to decreased levels of cortisol.

3pm

If you’re low on cortisol, it’s time for that second session of HIIT to help an afternoon spike in cortisol.

4pm

Give your pet a cuddle. Studies show that contact with a dog is more beneficial for cortisol levels than a supportive friend during a stressful situation. If you don’t have a dog, trying listening to music.

6pm

It’s wine o’clock – but avoid the urge. “Even a glass of alcohol raises heart rate, which can have an impact on sleep, the time when you regenerate your cortisol,” Roberts says.

7pm

Have fish for dinner. “One study showed that oily fish supplements reduced cortisol in response to a stressful task, compared to a placebo group, so enjoy salmon mixed wholegrains and vegetables,” Dr Rossi says.

10pm

Roberts recommends using a meditation app before turning out the lights: “It really helps you get into the best mental place for a good night’s sleep.”