Those heading back to work after summer holidays are being advised on how to beat the Sunday scaries.
The sleep experts from Winstons Beds are sharing ways to get a good night’s rest, even if back-to-work blues have hit.
Sunday evening can come with a lot of overthinking, worry and stress which often leads to disrupted sleep and even insomnia.
Over the last decade there has been a 143.86% increase in Google searches for ‘Sunday scaries’ according to Google Trends.
Brits can overcome this by implementing a few relaxing rituals into their evening and creating a consistent nighttime routine to help regulate their sleep-wake cycle.
Staying consistent with bed times and filling the day with activities like nature walks or heading to the gym can boost serotonin which reduces stress and promotes better sleep.
Experts also say that speaking to someone trusted or writing in a journal can help to lessen overthinking and reduce anxiety before bedtime.
Rebecca Swain from WinstonsBeds.com said: “Sunday nights can trigger a lot of anxiety about the week ahead, but by creating a calming evening routine and making small lifestyle adjustments like reducing screen time, getting outside and staying consistent with sleep, people can take back control of their rest and start the week feeling refreshed and positive.
“Simple habits like journalling or planning a nice Monday morning can also ease the pressure and make the transition into the new week feel much smoother.”
9 tips for having a good night’s rest when the Sunday scaries hit
Create a relaxing evening routine
Winding down in the evening with a relaxing routine sets intention for the night and prepares your body for sleep. This could look different for everyone, whether it’s having a warm bath and skincare routine, reading your favourite book with a hot drink (non-caffeinated) or listening to some soft music with dim, warm lighting.
Limit screentime
Using phones, tablets and watching TV increases your brain activity which is too disruptive for your brain before bed. Blue light rays, which are emitted from these devices also suppress melatonin production – the chemical which regulates a healthy sleep cycle – so removing screens an hour before bed can help you fall asleep more peacefully.
Exercise
Sundays are often lazy, slow days which create room for overthinking about the week ahead. By doing some exercise – whether it’s a brisk walk or heading to the gym – can encourage you to be present, increases serotonin and can take up some energy so that you feel ready for sleep.
Practice meditation and breathwork
Meditation and breathwork can help with anxious thoughts and reducing stress, and can be particularly beneficial before bed to help regulate your nervous system. There are thousands of guided meditation and breathwork videos online to follow along with if you’re unsure where to start.
Speak with someone trusted
If there are certain things worrying you about your upcoming week, speak with a trusted friend or family member. Sometimes worry and stress can build up and create feelings of anxiety, getting these worries off your chest can relieve this uncomfortable feeling and could help you understand how to tackle the issues ahead, putting your mind at ease.
Journal
If you don’t feel comfortable speaking with anyone about what’s on your mind, getting some words down in a journal can help you to relax, especially if you’re tossing and turning in bed overthinking.
Spend some time in nature
Getting outside in the daylight can help your body regulate its circadian rhythm and boost overall wellbeing. The calming environment in nature can also help to reduce stress and turn your focus to your surroundings rather than being sat at home overthinking, which can impinge on a good night’s sleep.
Consider your weekend sleep routine
Your body works best with a regular sleep-wake cycle, so if your weekend routine is all over the place, with lie ins or later bedtimes than during the week, it could be disrupting your ability to sleep on a Sunday. Try to maintain a consistent sleep schedule to support your body’s natural rhythm.
Plan a lovely morning routine
Get excited about Monday! Try to remove the negative thoughts and plan a morning routine that you look forward to. This could look like preparing a fulfilling, healthy breakfast, putting aside ten minutes to read a book and picking your outfit the night before can all add to an enjoyable, slow and stress-free morning.