Does your dread of going back to work on Monday stop you getting to sleep on a Sunday night? If so, you could be suffering from Sunday-somnia.
According to an article in last week’s Metro.co.uk, millions of us are letting the stress of the week ahead get in the way of a decent night’s sleep at the end of our weekend.
A survey by Tunes Hotel Group, found that as many as one in five of us struggle to get to sleep on a Sunday with 56% of people saying they end up with four hours sleep or less on those nights. That’s worrying given the recommended number of hours sleep for an adult is 7-8 hours.
According to Sleep Scientist, Professor Jason Ellis from Northumbria University, this regular sleep disruption is bad news. “While having too little sleep every now and then won’t have a massive impact, consistently not getting quite enough sleep, combined with one night a week of very little sleep, will have a significant impact on health, alertness and general mood.’ ”
Here are our top five tips for making sure that your Sunday night sleep is a beautifully restful one:
* Create some focus on Friday
Before you leave work on Friday, write yourself a ‘to do list’ for the following week. Spend a minute tidying up your desk and leave your list centre stage so you can go home and forget about it, safe in the knowledge that you have a clear action plan ready and waiting for you when you get back in on Monday.
* Plan your wardrobe
On Sunday morning, decide what you are going to wear the next day and put it out ready. Having your outfit sorted gives you an extra bit of time in the morning if you need it, as it’s one less thing to think about.
* Make Sunday night your pamper night
Plan to give yourself an interruption free hour before bed for a bit of well-deserved pampering. Think DIY pedicure, face mask, hair treatment and of course a lovely soak in a deep, warm bath. Put on some gentle music, light the candles and relax. The aim is to not only get your self spruced up and feeling confident about how you look for the week ahead, but also to give your brain time to wind down and get in to sleep mode.
* Tap in to your sense of smell
Sleep and our sense of smell are closely linked. Both are controlled by the same part of our brain and smell is the sense that has the most power to influence our sleep patterns. Nature has given us a whole suite of relaxing aromas to choose from that can calm our minds (our four signature blends tap in to the breadth of that range, from the warm citrus of GLOW through to the exotic woody cocktail of CALM). Smell is instinctive so try a few and let your nose be the guide (our Kiss the Moon Discovery Sets are a great place to start).
Once you’ve chosen something you love, find ways of incorporating it in to your night-time wind down routine, both in your bathroom and your bedroom. Make sure you choose aromas that are 100% natural – avoid anything with fragrance on the label as these are artificial and won’t have the same impact on your senses as the pure essential oils will have.
* Don’t worry
Worrying about not being able to sleep is counterproductive. If you find yourself not able to drop off once you get to bed, try some of the relaxation exercises on our Bedtime Blog (check out the Night-Time Know How section for more sleep tips), or distract yourself with something repetitive until your brain quietens down and you can try to get to sleep again.
Remember – Monday is just another day. And who knows – it might just be a brilliant one.