How to sleep better on a Sunday night

Do you find your sleep is most disturbed on Sunday nights? Is Monday your least favourite day? If so, you’re not alone.

A poll by The Sleep Judge (thesleepjudge.com) reveals that 63 per cent of 1,034 working adults surveyed sleep least well on Sunday night, and 62 per cent claim that Monday is – by a substantial margin – their most dreaded day of their week. Eighty-one per cent feel anxious about the new working week on Sundays, discomfort that increases steadily throughout the day.

These findings echo two previous surveys carried out by Monster.com. In 2013, 73 per cent of Americans surveyed experienced “really bad” anxiety on Sunday evenings. In 2015, the rate was 76 per cent among Americans and 62 per cent globally.

Why are these figures so high?

Job satisfaction offers a clue. The Sleep Judge found those who were dissatisfied at work reported greater Sunday anxiety than those who were satisfied.

Other studies support this finding. Damien Léger at Hôtel-dieu Hospital in Paris compared 369 insomniacs with matched good sleepers. Insomniacs reported greater job dissatisfaction and lower self-esteem at work. Brent Scott and Timothy Judge at the University of Florida also found a negative relationship between poor quality sleep and job satisfaction.

We can’t be sure from these studies whether insomnia triggers job dissatisfaction, or whether those who become dissatisfied with their job then sleep poorly. None the less, the consistent interrelationship suggests alleviating one should also help alleviate the other. What, then, can you do? Just before you leave work on Friday, write down everything you hope to achieve on Monday, in any order. Then rank order your list. Write your top three goals on a separate page and leave them out on your desk. Put the list away so as not to distract you, but keep it somewhere you can easily access if you complete your top priorities.

During the weekend, get up at your normal time, even if you’re out late. Take a 10-20 minute (maximum) nap if you feel tired, but don’t lie in. Lying-in only upsets your circadian rhythm and you’ll feel more fatigued on Monday.

At mealtimes, choose whole foods, drink plenty of water, and if you drink, do so in moderation. The Sleep Judge found 46 per cent of those who drank heavily at weekends felt heightened anxiety on Sundays, compared to 21 per cent who didn’t drink.

Take plenty of exercise. Pei-yu Yang at the National Taiwan University reviewed a number of studies and noted aerobic and anaerobic exercise help insomniacs fall asleep faster and enjoy better quality sleep.

Spend time with friends and family, and keep phone use to a minimum.

If despite these efforts the anxiety remains, ask yourself what you’d most like to change about your job. Think how you might make that happen. If change is impossible, you may want to consider finding other employment.