For most of us, Monday, and hence the beginning of a new working week , is not the most energetic day. How can we explain this, and more importantly, what can we do ?!
Why sleep worse on sunday?
A recent online survey of over 3000 people has shown that on a Saturday, 19% of people have more trouble falling asleep. On Sunday this percentage rises to 39%! And 70% of this group indicated half an hour or more extra time needed to fall asleep.
Recently, there are many blogs and news sites to read a lot about the phenomenon ” Social Jetleg “. In short, this results in a disturbed sleep rhythm by social activities on Friday and Saturday evenings combined with sleep. As a result, we fall on Saturday, andsleep all the time on Sunday . I myself also believe in the negative effect of this, but I do not want to write off the ” Monday brackish ” to the phenomenon of Social Jetleg.
The Monday brackishness
There is also another phenomenon to look around the corner that many people suffer from on Sunday evening, and what makes a good night’s rest on Sunday even more difficult, and this is the so-called sunday night dip … we would just like to stress this too can be called stress because the new work week is around the corner and people often look at it.
Sunday evening dip?
The combination of the above two phenomena, which actually occurs at exactly the same time, makes us sleep worse on Sunday. These complicate the night sleep on Sunday so that the average person sleeps less and worse (less REM / less deep). And the logical consequence of this is that we charge less that night and have less energy on Monday, less productive, and thus less effective than other days of the week.
Our battery is then charged less
In this article I would like to briefly describe both phenomena and give you some tips on how to best deal with this in order to minimize the negative effects and to get a good fit on Monday (read fitter than Mondays before) !
The Social Jetleg
The Social Jetleg is caused by staying longer on friday and saturday night, and sleeping longer on saturday and sunday morning (or for some even afternoon). This causes your biological clock to be disturbed and affects your body in a short time in a new sleep guard rhythm . Your body is simply not used to falling asleep early on Sunday!
A disturbed rhythm
We usually spend longer hours in bed for a total of hours, so your body would like to do this again on Monday morning! Unfortunately, alarm clock returns to normal time to report that you can get back to work.
One last point for a number of people is also the increased alcohol consumption on weekends. Alcohol is bad for sleep and makes you sleep less deeply, thus sleeping less effectively. Also, this can make your Sunday morning even longer stay in bed or that you simply have less energy on Sundays, and you need to have more sleep in the rest of the day to recover completely!
You can limit the social jet leak by not sleeping on Sunday too much. You can better put the alarm clock and get out of bed for up to an hour later than normal (slightly broke). By doing this, you remain reasonably in the same sleep-guard rhythm .
Better get a little broke than stay for a long time
Of course, you can also choose to go to bed early on the weekend and not drink alcohol, but this would not be an option for me personally because I also think social activities are important.
The sunday evening dip
Stress is perhaps the most important offender when it comes to sleep problems , and many people have more stress on Sunday because they are watching the new working week. 48% of respondents with a full-time job indicated that it was hard to fall asleep on Sunday. This also applies to 43% of housewives men. Among the unemployed and students, this percentage is somewhat lower by 36 and 27%, of course, which is still quite high. Most people, however, shift responsibilities such as the search of a new job to Monday.
Responsibilities are being advanced
This stress often means that you are headed with thoughts on what to do next Monday and the rest of the week. To avoid this, it’s a good idea to do a To-Do list on Friday afternoon, or somewhere on weekends, with everything you want to do next week. This way you do not have to worry about it if you’re in bed on Sunday night!
What might be the best way to deal with stress in general is by exercising! You can read more about this article in the article; Better sleep by exercising.
Is Sunday your worst night too? Or do you have another night on which you have more trouble? (perhaps due to another cause). Let me know below, I’m curious who has experience!