Rebalancing your daily life: 5 simple well-being adjustments

Resolutions of the "change everything at once" type fail in the majority of cases. A habit that settles in durably compounds over time, without demanding heroic willpower day to day. Five simple levers make it possible to rebalance a daily routine without radical upheaval.

The INSV recommends 7 to 9 hours of sleep a night for most adults, with regularity taking priority over the exact duration. A 7-hour night on stable hours is more restorative than an 8-hour night on variable ones.

• A stable bedtime (to within 30 minutes), weekends included.
• A stable waking time, including on Saturday and Sunday.
• 15 minutes of exposure to daylight in the hour following waking.

The ANSES recommends at least 30 minutes of moderate to high physical activity 5 days a week, supplemented by 2 muscle-strengthening sessions. Walking for short journeys, the stairs rather than the lift and an active break every two hours spent sitting are enough to come close to it.

The PNNS — Manger Bouger recommends 1.5 litres of water a day for an adult, on top of the water supplied by food. A glass on waking and a visible bottle on the desk are enough to anchor the reflex. As for breathing, cardiac coherence, documented by Inserm and built into several hospital protocols, consists of breathing 6 times a minute for 5 minutes, three times a day.

The INSV devotes a significant share of its recommendations to digital disconnection: no bright screens in the hour before bed, the phone out of the bedroom or in flight mode, notifications turned off for the night. A dedicated alarm clock, rather than the phone, helps hold to this rule over time.

If you wish to build CBD into your routine, the most common use consists of taking a few drops of sublingual oil at the start of the evening, as part of a moment of relaxation. The MILDECA recalls that no French authority has validated a therapeutic claim for well-being CBD. The EFSA recommends not exceeding around 2 mg a day for a 70 kg adult. The product is not advised for pregnant or breastfeeding women, minors and people on medication; do not drive after taking it.

CBD is not a medicine. In the event of persistent tiredness or sleep problems, consult a healthcare professional.

Do you need a coach to rebalance your daily life?

Not necessarily. For the adjustments described here, the free resources of the health authorities (Manger Bouger, INSV) are enough. Support can help in the event of a prolonged sticking point.

How long before an effect is felt?

The first felt effects on energy and sleep generally appear between 2 and 4 weeks of regular practice, according to the available behavioural data.

Does CBD help to rebalance your daily life?

No French authority has validated that claim. Well-being CBD does not replace the fundamentals; it may complement a soothing ritual, in moderate use.

Which lever should you start with?

Choose the one that seems easiest to hold to over two weeks, often hydration or the waking time. Add the next one once the first is anchored.

To build a complete evening ritual, see our article on the [evening ritual](/blog/rituel-du-soir-construire-routine-coucher). For the daily movement part, see our [feature on anti-stress routines](/blog/routines-quotidiennes-gestion-stress).