A “hygge” dinner is the Danish method to quickly lower the cortisol level.
I am a big fan of the Danish lifestyle, which is closely connected to the term “hygge”. This term describes the joy of everyday, cozy and comfort. The term comes from the Old Norse (e.g. Hugr, consider) and means something like “soul”, “mind” or “reflect”. The term goes beyond the interior style for which it is known, and also includes everyday joy, cosiness, connection and well-being as cultural practice. Sometimes you don’t need to have big amenities in life to feel good to pour out happiness hormones and lower the cortisol level.
The hours in the evening are crucial for good sleep
Like the sleep expert Dr. Javier Albares says “The day does the night”, and to sleep better, it is important to make the day from getting up to bed. You should pay particular attention to what you do in the two hours before going to bed. That is why there is a very Danish custom that not only brings a lot of joy and enjoyment, but is also a perfect means of falling asleep. We are talking about eating with beloved people evening, in which this is practiced what the Danish author Meik Wiking calls “hygge conversations”.
What are “Hygge” talks?
Think about how much better do you sleep after a family meal where you talk about personal topics than after a quick dinner where you only sit in front of the television or look at your mobile phone? We do not speak of special dinner here, but simply of conscious meals with the family or friend: inside, where this takes place, which defines Wiking as “significant conversations”. It is about not falling into an everyday meal routine, but to make the food from the world and the connection to a family at a moment of switching off.
A dinner with the family can be like a hug
As Wiking explains in his books, nobody is usually in the office in Denmark at five in the afternoon. People with children usually go at four in the afternoon. “Everyone leaves the office, comes home and prepares dinner,” he explains in his book “Hygge – a lifestyle that simply makes you happy”. “Together with others, an atmosphere creates a warm, relaxed, pleasant, close, comforting, comfortable, comfortable and inviting. In many ways it is like a good hug, only without physical contact,” he explains. The author describes the everyday pleasure of being in good company, and how the activities that we take over during the day improve our mood.
In this way, the cortisol level can be actively reduced before going to bed
The fact that Denmark has become a habit of going out of work earlier to eat with the family is an indicator of well -being that the country distinguishes. And one of the facts that justify its constant classification as one of the happiest countries in the world. Funny activities in social circles that we consider safe are a good way to lower the mirror of the stress hormone cortisol. Shortly before going to bed, this is one of the best means for better sleep. Wiking refers to a study by researchers: inside of the University of Arizona and Washington, who examined the connection between the type of talks and the level of happiness of people.
And the results were predictable: the happiest participants: 25 percent less time spent on the inside and had twice as many sensible conversations. This does not mean that small talk is not important, it is also necessary. It is particularly important that we have real conversations in which we talk and listen to exchange experiences in a safe place and in a safe circle. This creates bonds and feel -good hormones such as serotonin, endorphin, dopamine and oxytocin. There are even Danish games like “The Hygge Game” that help create an environment in which such reflective and pleasant conversations are possible.
Social relationships can improve our brain health
Apart from the immediate advantages of a good conversation with the family or with a friend: Inside, neurolog: inside the advantages for the health of the brain. In the book “Keep Your Brain Young” of the Spanish Society for Neurology, it is confirmed: “It is important to promote social and affective relationships, since isolation and social loneliness are risk factors for the development of cognitive impairments in the future.”
Tips for preparing dinner with “hyggelige” conversations
Meik Wiking has put together some ideas for “hygge dinner” that can promote this moment of social connection:
- Use the magic of the round table: “Nobody sits at the head of the table at a round table and everyone is considered equal. You can say that a round table brings equality and calm, but also more advantages in everyday life: an inviting atmosphere and more physical space in the room,” explains the expert.
- According to Wiking, one of the best ways to get in touch with others is to “allow ourselves to be ourselves, to have the courage to open up and be vulnerable. The best conversations that I have had in my life have often started to say or someone else about problems or mistakes.”
- Make sure that the light is soft, diffuse and warm to achieve a relaxing effect.
- The room in which you eat in dinner or talk after eating should offer additional comfort. This is another principle of hygge: create a cozy and warm environment with pillows, blankets and carpets.
Why “Hygge” works so well – hormonal and neurological
In fact, “hygge” is much more than just fluffy blankets, cozy evenings and candlelight. It activates mechanisms in the body and brain that can be demonstrably reduced and increase well -being.
The hormonal effects
As already mentioned, the cortisol level can be reduced by shared “hygge” moments, such as dinner with family or friends. This promotes relaxation and a low cortisol level has a positive effect on cardiovascular system, immune system and sleep quality. Oxytocin, the so -called cuddly hormone, is also released if they are close and connected. It promotes trust, social bond and serenity. Hygge rituals such as conversations, laughter or small gestures of care-reinforce this hormone release. The distribution of the neurotransmitter serotonin and dopamine, which ensure feelings of happiness and motivation, can be increased by hygge moment. This works best by consciously perceiving positive sensory impressions, such as candlelight, the fragrance of food, music, or familiar voices.
The neurological effects
“Hygge” also promotes the “resting-and-dust” state of the nervous system. If this parasympathetic nervous system is activated, the body reduces the heart rate, blood pressure and muscle tension. The brain signals us security, which relieves the body from the constant alert willingness that puts us in a stress mode. Positive social interaction during “Hygge” activities strengthens networks in prefrontal cortex, which are responsible for empathy, emotional regulation and self-control. If you regularly experience such moments, you have an improved social brain function and can better deal with stress. By consciously perceiving the surroundings at the dining table, the brain trains attention and concentration with smells and conversations. This focus promotes our mindfulness and presence, reduces thoughts and stress reactions.
This article appeared in a similar version Vogue.es
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