How To Curb The Sunday Anxiety For Better Sleep?

Too often, the weekend seems to end in the blink of an eye. And before you know it, you’re face to face with the start of your week. Monday often marks the start of a 5-day work or school streak, accompanied by a long list of various obligations. With the looming responsibilities of the week ahead, you may feel a growing sense of unease on your last day off.

There is actually a name for this phenomenon: the Sunday scares. According to a survey by Linkedin, 80% of the 30,000 participants said they had this feeling before the start of their week. The fears on Sunday can even manifest as physical symptoms such as headaches, stomachaches, increased heart rate, sweating and poor sleep.

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

Stress and anxiety are huge barriers to sleep, and you may not even be able to close your eyes properly on Sunday night once you get under the covers.

Read below how a few small steps can help ease feelings of Sunday anxieties and give you the full night’s sleep you deserve. For more help de-stressing at night, learn how to tackle bedtime anxiety and create the perfect playlist for sleep.

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Start a diary

Before going to bed, try to organize your thoughts and priorities in a journal. Daily journals can help you de-stress, unwind, and understand the tasks or responsibilities you need to perform. It’s a way to express your feelings and manage your anxiety before you go to bed with your thoughts.

Practice yoga or meditation before going to sleep

Practicing mindfulness through yoga or meditation can help center your thoughts, promote relaxation, and enable you to deal effectively with your feelings of anxiety.

Yoga before bed can ease your feelings of stress while increasing melatonin levels to promote better sleep. Even deep breathing alone is a helpful tool for promoting calmness, as it can alter blood pressure and reduce the production of stress hormones. By easing your fears, you allow your mind to relax and settle down to sleep.

Go 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 the Sunday anxieties to help you get a better night’s sleep.

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Try These Natural Remedies For Stress Relief

Woman writes and drinks herbal tea next to a houseplant

Drinking tea can help relieve stress and promote better sleep.

Getty Images/MundusImages/Royalty-free

Instead of relying on melatonin, ZZZquil, or other sleeping pills, there are plenty of natural remedies you can use to reduce 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 such as oats, whole grains, leafy vegetables, nuts and free-range eggs

Remember it’s okay to say no

Prioritize your most important tasks and put others on the back burner who don’t require as much focus. Don’t feel obligated to take on too many responsibilities if you can’t get it all on your plate. Often we can feel overwhelmed or anxious before starting a week when it is filled to the brim with tasks to accomplish.

Decline additional requests if they are not a high priority and you think it will overload your capacity. By controlling your workload, you can reduce the stress of a demanding schedule.

Make Monday a day to get excited about

Instead of dreading Monday, make it a day to look forward to. Plan a fun meeting with a colleague or friend at a local hotspot. If you prefer to roll alone, make a day of treating yourself to a good dinner or sweet treat after your commitments.

If you’re having trouble sleeping and need more help, learn why turning off your alarm clock can promote better sleep and the best four workouts to do before bed.

The information 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 healthcare professional if you have any questions about a medical condition or health goals.