How to curb Sunday fears to sleep better

Too often, it seems like the weekend is over in the blink of an eye. And before you know it, you’ll be face to face with the beginning of your week. Monday often marks the beginning of a 5-day work or school streak, accompanied by a long list of different obligations. Due to the looming responsibilities of the coming week, you may have a growing sense of unease on your last day off.

In fact, there is a name for this phenomenon: Sunday fears. According to a Linkedin survey, 80% of the 30,000 participants reported having this feeling before the start of the week. Sunday fears can even manifest as physical symptoms like headache, stomach pain, increased heart rate, sweating, and lack of sleep.

Sleep plays an important role in preparing you physically and mentally for a successful day. A full night of sleep has the power to improve your mood, improve decision-making, maintain knowledge retention, promote a hard-working immune system, and reduce stress and anxiety.

Stress and anxiety are big sleep deterrents, and you may not be able to get a good night’s sleep on Sunday night once you get under the covers.

Below, learn how a few small steps can help ease feelings of Sunday dread and allow you to get the full night’s sleep you deserve. For more help de-stressing at night, here’s how you can tackle anxiety before bed and how to create the perfect bedtime playlist.

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start a journal

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Before going to bed, try to organize your thoughts and priorities in a journal. Keeping a journal can help you de-stress, relax, and make sense of the tasks or responsibilities you have to take care of. It is a way to express your feelings and control your anxiety before bed with your thoughts before bed.

Practice yoga or meditation before bed

Practicing mindfulness through yoga or meditation can help you focus your thoughts, promote relaxation, and give you the ability to deal with your anxious feelings effectively.

Yoga before bed can help ease your feelings of stress while also increasing melatonin levels to promote better sleep. Even deep breathing alone is a useful tool to help promote calm, as it can change your blood pressure and decrease the production of stress hormones. By relieving your anxieties, it allows your mind to relax and ease into sleep.

Exercise during the day

Physical activity increases endorphins and neurotransmitters that promote happiness and can help relieve pain. In turn, this mood boost helps combat feelings of stress, anxiety, and Sunday fears to help you sleep better at night.

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Try these natural remedies to relieve stress

Woman writing in diary and drinking herbal tea next to a houseplant

Drinking tea can help relieve stress and promote better sleep.

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Instead of relying on melatonin, ZZZquil, or other sleeping pills, there are many natural remedies you can use to help relieve anxiety and promote sleepiness.

  • Herbal tea (magnolia, chamomile, valerian root)
  • Aromatherapy with essential oils such as lavender, chamomile and jasmine.
  • CBD oil, creams or gummies
  • Eat nutritious foods like oatmeal, whole grains, green leafy vegetables, nuts, and free-range eggs.

Remember, it’s okay to say no

Prioritize your most important tasks and leave others in the background that do not require as much attention. Don’t feel obligated to take on too many responsibilities if you can’t fit everything on your plate. Often, we can feel overwhelmed or anxious before starting a week when it is full of tasks that we have to accomplish.

Reject additional requests if they are not high priority and you think it will overload your capacity. Taking control of your workload can help reduce the stress of a demanding schedule.

Make Monday a day to get excited

Instead of dreading Monday, make it a day to look forward to. Plan a fun get-together with a co-worker or friend at a local hotspot. If you prefer to shoot alone, you can make it a day to enjoy a nice dinner or sweets after your obligations.

If you’re having trouble sleeping and are looking for more help, learn why getting rid of your alarm can promote better sleep and the four best exercises to do before bed.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have about a medical condition or health goals.

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