The 'Sunday night feeling'...

The 'Sunday night feeling'...

19th August 2024 06:59 PM

Author: The Bridge Centre Team

 With the summer holiday season coming to a close the pace of life is picking up and we are sliding back into our everyday routine – with this comes the stresses and worries of everyday life, and the ‘Sunday night feeling'…

The ‘Sunday night feeling'… is that lingering sensation of apprehension even dread experienced as a child on a Sunday night ahead of a week of school, some of us may have never experienced it but for others it can still spoil our weekend even as an adult!.

In an attempt to reclaim our Sunday evening (or any evening prior to a big day!), and with the kids heading back to school, we asked Bridge Centre Talk Therapist Richard Smith to suggest some techniques and practices to fight the feeling – whether we are pupils, students, workers or retirees!

    “These are presented as things to think about, rather than a rigid set of ‘rules’. Some might work for you and others might not be practical to implement. One thing is true for us all though: For something to change, we have to change something…

1. Establish a Relaxing Bedtime Routine

Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Wind Down with a Pre-Bed Ritual: Create a calming routine, such as reading a book, listening to soothing music, or taking a warm bath. This signals to your body that it’s time to relax and prepare for sleep.
Limit Screen Time: Try to avoid screens (phones, tablets, TVs) at least an hour before bed. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Consider how many pesky thoughts can stem from late night social media scrolling.

2. Practice Mindfulness and Relaxation Techniques

Deep Breathing Exercises: Practise deep breathing exercises to help calm your mind and body. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.
Progressive Muscle Relaxation: Tense and then slowly release each muscle group in your body, starting from your toes and working your way up to your head.
Meditation: Guided meditation or mindfulness apps can help quiet your mind and reduce pre-bedtime anxiety.

3. Create a Sleep-Inducing Environment

Comfortable Sleeping Space: Ensure your bedroom is conducive to sleep. A cool, dark, and quiet room is ideal. Consider using earplugs, an eye mask, or a white noise machine if necessary.
Comfortable Bedding: Invest in a good mattress, pillows, and bedding that make you feel comfortable and supported.
Aromatherapy: Use calming scents like lavender or chamomile in your bedroom. These scents can promote relaxation and better sleep.

4. Limit Caffeine and Heavy Meals

Avoid Stimulants: Try to avoid caffeine and nicotine in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.
Eat Light in the Evening: Avoid heavy meals close to bedtime. Instead, opt for a light snack if you’re hungry, and choose foods that are known to promote sleep, such as bananas, almonds, or a small bowl of oatmeal/porridge.

5. Exercise Regularly, but Not Right Before Bed

Daily Exercise: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it might leave you too energised to sleep.

6. Jot Down Your Thoughts

Write a To-Do List: If your mind is racing with thoughts about the upcoming week, try writing down a to-do list or journaling before bed. This can help clear your mind and alleviate some of the anxiety.
Gratitude Journal: Reflecting on positive aspects of your life can shift your focus away from worries and create a more peaceful mindset before bed.

7. Practise Cognitive Behavioural Techniques

Reframe Your Thoughts: If you’re dreading Monday morning, try to reframe your thoughts. Focus on the positive aspects of the upcoming week or break tasks into manageable steps.
Limit Clock-Watching: Staring at the clock can increase anxiety about not sleeping. If you find yourself frequently checking the time, turn the clock away from you.

8. Consider Professional Help if Needed

Therapy or Counselling: If anxious thoughts are persistent and interfere with your sleep regularly, consider seeking help from a therapist or counsellor. Cognitive Behavioural Therapy for Insomnia (CBT-I) can be particularly effective in treating sleep-related anxiety.

9. Plan Something to Look Forward to on Monday

Positive Anticipation: Give yourself something to look forward to on Monday. This could be as simple as planning a nice breakfast, a walk, or scheduling something enjoyable after work.

Conclusion

By incorporating these tips into your routine, you can help reduce the anxiety and restlessness associated with "that Sunday night feeling" and improve your overall sleep quality. Remember, it’s important to be patient and consistent with these practices, as it may take some time to see results.” Richard Smith; Talk Therapist - Aug '24

Richard is with us at the Bridge Centre on a Monday, Tuesday & Friday.

He supports clients of all ages through Hypnotherapy, Counselling & Emotional Freedom Technique (Tapping) and as a former teacher has additional training & knowledge in supporting children.

A Free Consultation is available with Richard and any of our Talk Therapists before committing to an appointment.

For more information contact the Bridge Team on 01332 521 270.

 

 

Tags: , Anxiety, nerves, worry

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The views expressed in these blogs are those of the blog authors and do not necessarily reflect the views of The Bridge Centre for Natural Health.