Not being able to sleep on a Sunday night is now all too common. Although Insomnia has been blamed for this, it is only part of the problem. There are other factors to consider.
Sunday heralds the start of a new week ahead. Many people find themselves stressing about the challenges it brings. The constant worrying makes you too tense to relax and sleep.
Another cause for not being able to sleep on Sunday is the fact that during weekends your sleep pattern is changed. For example, you may have a late Saturday night and wake up late on Sunday. Your Sunday bedtime then changes.
What Is Sunday Syndrome?
Sunday syndrome is defined as a feeling of anticipatory anxiety. This is when you become anxious about the coming week ahead. You experience feelings of dread and hopelessness.
You also feel sad that the weekend is over. You start thinking of all the work you will have to do in the coming week. This also causes you to have anxiety symptoms, such as:
- Irritability
- Restlessness
- Stomach pains
- Uneasiness/nervousness
The unpredictability of the coming week can keep you on edge. It might be your work life or even your family life where issues might crop up. Trying to cope with it can leave you overwhelmed.
What Causes It?
The main cause of Sunday syndrome is the realization that you have to get back to work and your responsibilities. Therefore, you worry about tasks that have not been completed or new projects that you would have to undertake.
All this causes a mental strain and makes you emotionally drained. You also tend to think of the time wasted during the weekend, and this further aggravates the situation.
How Can You Sleep Better On Sundays?
The best way to get a good night of sleep is to maintain a routine. Go to bed at the same time, even on weekends. This will ensure that you wake up at the same time every day.
This will also keep your body’s circadian rhythm on track. This is the internal process in your body that regulates the sleep-wake cycle and ensures you get your sleep quota.
Avoid consuming caffeine and alcohol. Instead, choose herbal tea or a glass of cherry juice to help you relax. Make your bedroom warm and cozy, and do not have any electronic devices plugged in.
You should also switch off your phone. This is because the blue light from it affects the sleep hormone melatonin in your body.
You could also plan a small treat in the coming week. This will make you feel more optimistic and positive about the coming week.
Can Meditation Help You Sleep?
Meditating helps calm the body and quieten the mind. As a result, your heart rate slows down, and it also lowers the stress hormone cortisol in your body. This makes it easier for you to sleep.
When you meditate, you let your mind clear and simply focus on your breathing. This helps reduce your anxiety and stress. It also lowers your blood pressure and relieves the tension in your system.
You feel relaxed and at peace. There are many types of meditation methods. Choose one that is best for you and practice it regularly.
Should You Avoid Your Phone Before Going To Sleep?
Using your phone before going to sleep is not good for your health. The blue light it emits affects how your body responds. It makes you more alert and stimulates your senses.
When you keep checking your phone for messages or updates on social media, your mind is constantly engaged with the information. This makes it extremely difficult to fall asleep.
The images on your phone trigger your emotions. This can cause you to be stressed and anxious. This will make sleep elusive as your mind will be occupied.
You need to reduce your screen time at night and have a routine for relaxation. In addition, you must avoid the distractions that the phone brings.
Final Thoughts on Can’t Sleep On Sunday Night
Sunday syndrome can be treated. Once you identify what is causing you to be anxious, you can take steps to remedy it. You might need to make some changes to your lifestyle and stick with it.
Creating a more comfortable routine that allows you to have a good sleep every night is essential to your well-being. You will feel rested and ready to cope with whatever comes up. It is up to you to make your Sunday night better.