Even if you do everything right, and typically don’t experience issues with falling asleep on other nights, the majority of people suffer from what has been described as “Sunday Night Insomnia,” or trouble falling asleep on Sunday nights.
At times, this is because the weekend disrupted your usual sleep/wake cycle. In some cases, anxiety about the coming workweek is a factor, as well as logging too much screen time right before bed.
Luckily, regardless of the cause, there are things you can do to help ensure you fall asleep quickly as your weekend comes to a close. If you suffer from Sunday Night Insomnia, here are five ways to beat it.
Limit Screen Time
The blue light emitted by a variety of screens, including televisions, computers, and smartphones, can disrupt your sleep cycle. Ideally, you want to avoid being in front of any screen the hour before you go to bed. This gives your body a chance to shake off the effects of the blue light, making it easier to fall asleep.
Additionally, you should make your bedroom a device-free zone, ensuring you won’t be tempted to log some screen time once you settle in under the covers.
Put on Your Pajamas Early
For most people, the act of putting on your pajamas is associated with going to sleep. Luckily, you can use this to your advantage by switching into your sleep clothes earlier on Sunday. That way, your mind starts to think it’s close to bedtime, which may promote better sleep.
Put Worries to Bed
Sometimes, what keeps people up on Sunday nights is the coming workweek. Maybe you’re worried about your to-do list or stressing about an upcoming presentation.
One method for defeating your anxieties is to take 20 to 30 minutes and address them head-on on Sunday evening. Take some time to write out your concerns and list reasonable next steps. That way, when your head hits the pillow, your initial planning is done.
Mind the Temperature
Being too hot or too cold can make it harder to fall asleep. To avoid this, identify a temperature at which you are most comfortable, usually in the upper 60s or low 70s, and prepare your bedroom before you jump into bed.
Do Something Relaxing
During the hour before your bedtime, consider doing something relaxing. Kick back with a book, take a nice bath or shower, and listen to some soothing music. This allows you to take a moment to slow down, making it easier to fall asleep when that time arrives.
By following the tips above, you can banish your Sunday Night Insomnia, giving you the ability to wake up refreshed and rejuvenated on Monday morning.
If you would like to learn more or are seeking out new employment opportunities, the professionals at The Armada Group can help. Contact us to speak with one of our knowledgeable staff members today and see how our services can benefit you.