Stop staring at your ceiling, waiting for the sandman, and use these six simple steps to help you reduce Sunday night anxieties and de-stress.
Sunday is a well-known day for relation, reflection, spending time with family and friends, sports and one of my favorites, mimosas with brunch. With a day filled with all those good-feeling vibes, it’s hard to believe that come dinner time, I start feeling a little anxious for the week ahead. I am so passionate about my work, saying “Good Morning” to “Motivation Monday” is something you’d never suspect would cause a little anxiety, but it happens!
If you’ve experienced this as well, rest assured, we are not alone! In a recent survey by the Sleep Judge, they reported that 81 percent of people said they experience an elevated sense of anxiety on Sunday in anticipation of the week ahead, with 57 percent reported feeling especially stressed out Sunday evening.
The Sleep Judge when on to ask the surveyors to describe their best coping mechanisms for anxiety on Sunday, and found that for 29 percent of people, feeling Sunday anxiety meant finding time to work out. As they stated, “Exercising won’t just help you burn calories – it can also have a positive impact on your mental health. An increase of “feel-good” endorphins (like a runner’s high) makes hitting the gym like meditation in motion. It can improve your mood in the same way that it benefits your physical health.”
What a valuable insight!
Whatever the stressors are that keep you up on Sunday nights, we can all benefit from a strategy on how to overcome these challenges so that it does not affect our sleep, and how we create tomorrow!
Prioritizing your sleep can be the solution that helps you to rise up and greet each day with a smile in preparation for whatever challenges are thrown your way. Here are six of my favorite tips recommended by experts on how to stop staring at your ceiling, and start dreaming about new adventures!
1. Breathing exercises
Not only does focusing on your breathing help with deep relaxation, but this technique is helpful because it forces your mind to focus on just one thing, rather than the hundred tiny things that are bothering you. Similar to counting sheep, consciously focusing on this one thing will help your mind from running wild while you try to wind down at the end of a stressful day. Focus on taking deep breaths in and out until you feel ready to finally doze off.
2. Light a candle
Nothing says rest and recharge like a freshly lit candle spewing out aromatic relaxation scents such as lavender. Refocus all of your senses toward total mind and body relaxation. According to professionals, certain scents really do work to help your mind unwind, and this is a simple way to signal to your brain that it is time to go to sleep.
3. Hot bath or shower
Even if you have already showered that day, a nightly soak is an easy way to physically release stress from your body. Lighting a soothing candle or reading a lighthearted book during this time makes for an even more relaxing experience to prepare your mind for deep sleep. Not to mention, going from a hot bath into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepier. Tonight, try hopping into a bed with freshly cleaned sheets after a nice warm bath, and see if you notice a difference!
4. Make a cup of tea
A cup of caffeine-free tea is sometimes just what the doctor ordered to relax and unwind after a long day! Sleep promoting flavors such as chamomile or peppermint are a great option to reduce anxiety and fall asleep easier.
5. Write down to-do list for tomorrow
Spend 15 minutes to allow yourself to think about all of the worries at the root of your stress. Physically write them down with pen and paper. Then, acknowledge that nothing can be done about these things in this moment, and come up with a plan on how to tackle these to-dos tomorrow. This way, these worries do not keep you staring at your ceiling when you should be sleeping and recharging.
6. Try sleeping with a weighted blanket
Another solution for those that have stress keeping them up all night tossing and turning, is a weighted blanket. The benefits to a weighted blanket are endless, especially for those who experience anxiety or stress. The deep pressure simulation will help you feel relaxed and supported, improving your sleep experience. The True Temp Weighted Blanket from Sleep Number is a great option for those who find comfort sleeping with weight on top of them, and need more than a few blankets to burrow under. With this blanket, there is no need to worry about overheating during the night, because 37.5 technology incorporated into the fibers work continuously to adapt to your body temperature, keeping you perfectly comfortable as you sleep. You get the weighted comfort without the excess heat! Plus, the removable cover is designed to help absorb odors and keep your blanket fresher longer, and is machine washable when needed. The True Temp Weighted blanket is available in three colors, and is the perfect investment as fall weather approaches, or a great gift idea for a loved one!
At the end of the day, we all have our own unique stressors that interfere with our ability to sleep soundly from time to time. Find an activity that that works for you, and stick to it! A new routine or sleep product could be just the cure you are looking for. Experiment with this advice tonight, and stop stressing when you should be sleeping!
About Inventive Sleep, Inc.
Inventive Sleep is dedicated to helping people realize their dreams and goals starting with a great night’s sleep. Its founder, Sleep Products Innovator Tracy Laskowski Miller, is one of the most engaging and creative sleep wellness product inventors in the industry today. She is known for applying her unique perspective on sleep materials research to create and help people find their favorite bedding products. With more than two million sold since 2006, her engaging brands and sleep solutions are in homes and hotels across the country. The company is a leader in designing, inventing and marketing innovative combinations of comfort and technology to create brands and sleep products including sheets, pillows, comforters, blankets and mattress pads. Tracy is also the author of the weekly sleep blog Sleep Secrets and Inspirations. In it, Tracy is sharing her expertise on sleep materials research and design, and demystifying the sleep experience with an informative and fun-filled conversation on how sleep helps people with everyday living, as well as some of her tips and tricks on picking your favorite sleep products. For more information, visit www.inventivesleep.com Sleep Tonight. Create Tomorrow.™
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