Tips to avoid Sunday night blues:
Leave your work emails to Monday
Don’t be tempted to quickly check them before you get into bed.
Identify the triggers and evaluate what is causing your feelings of distress
Is it one particular aspect of the week that’s causing the most grief, or is it just a general concern over the workload ahead?
Practise gratitude
Write down a few things you’re thankful for or reflect on positive moments from the week to create a mindset of appreciation instead of dread.
Plan something fun for Sunday evenings
Many of us leave the ironing, food prep, homework and paperwork to Sunday night. No wonder we dread it!
Prepare for the week ahead in advance
Spend some time earlier in the day planning your week – organise your schedule, set priorities and prepare your meals – to avoid last-minute stress and feel more in control.
Create a calming evening routine
When it’s time for bed, try setting aside 20–30 minutes for relaxation activities like meditation, reading or taking a warm bath to signal your body that it’s time to wind down.
How to beat the blues with a good night’s rest
According to the National Sleep Foundation, Sundays tend to be the toughest nights for people to fall asleep. This is due to stress about the upcoming work week and also “social jetlag” if you have stayed up later, or slept in later than normal.
- Stick to the same bedtime on the weekends. It may interfere with some social plans, but your health will thank you for it.
- Try not to sleep in too late, upsetting your natural sleep cycle.
- The Foundation also recommends you set the stage for sleep, doing exercise early in the day, dimming the lights when evening rolls around and cutting out caffeine and nicotine 4-6 hours before going to bed.
