Why can’t I sleep Sunday nights?

Q:  I suspect part of this has to do with thinking about the upcoming work week, but I have no problem sleeping on any other nights.  Any suggestions?

A:  What you are experiencing is fairly common.   It likely is a conditioned negative response in anticipation of the upcoming work week, as you’ve already identified.  In other words, stress and worry are keeping you awake.

If that’s the case, welcome to the club.  Every one of us also deals with this in one form or another.  Most of us just accept it and get on the best we can.

But even without sleeping all that great, you may have noticed your performance isn’t adversely affected.  This is in fact what human performance studies consistently show.  We adapt to sleep deprivation and perform reasonably well even after a restless night.

Some people actually perform better with increased stress about an upcoming event, especially if there’s an anticipated positive outcome or expectation.

This is something you probably can and should try to control.  On Sunday nights you might try an extended wind-down period of relaxation to prepare for sleep, an hour or more might be reasonable.  A relaxing bath or soak, getting your clothes ready for the morning, some herbal tea, whatever helps you relax.  No stimulants, and avoid stress during this time, which can take you the other way.

You might also try writing down some of your concerns or worries about the upcoming week, and listing some solutions or constructive ways to approach those concerns.  In other words, you can restructure your expectation about the upcoming work week.  That might help you feel more positive and more prepared; and could assist in releasing some of that negative stress.

If and when awakened during the night, try some deep breathing and progressive muscle relaxation to drift back to a drowsy state more conducive to falling asleep.

Then just let go the worry.  Worry only feeds this.  It’s OK to let it go and know you’ll be just fine the next day.

Explore posts in the same categories: Health, Insomnia, sleep, stress

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