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How to Prevent Sunday Night Insomnia

Updated on January 15, 2013

Can't Sleep on a Sunday Night?

I find it difficult to sleep properly on Sunday nights too, but I've discovered a number of different techniques which can improve your chances of getting a better night's sleep and have listed them on this page. All of these are cheap and easy to do, and they're well-worth a try if you want to get your week off to a good start.

If you do attempt to introduce some of these methods, or have some Sunday night insomnia tips that I haven't mentioned, then I'd be really grateful if you could share your comments at the bottom of this page. We need all the help we can get!

What is Sunday Night Insomnia?

Sunday Night Insomnia is not a medical term, but it is a commonly-used phrase to describe the inability to sleep properly on a Sunday night. The individual will either have problems falling asleep, or the quality of sleep will be poor.

What Can't I Sleep on a Sunday Night?

There are a number of possible causes for Sunday night insomnia. Diet, quality of bedding and environment can all effect sleep, but the Sunday night effect is particular to this day in the week. Some people think that this may be due to the differences in sleep patterns during the weekend. Anxiety caused by the transition to the working week is another possible reason for sleeplessness. I've listed some links which might help sufferers below.

The Sunday Night Insomnia Poll

It may be easy to improve your Sunday night sleeping patterns. Have a look at the options below & vote for the reason that resonates with you, then search down the page for possible solutions.

Be Honest With Yourself - Why Do You Think You Aren't Sleeping on Sunday Nights?

See results
Weekend Sleeping
Weekend Sleeping

Pacing Your Weekend Sleep

Keeping Your Weekday Sleeping Rhythms

Erratic weekend sleeping patterns can be one of the main causes of Sunday Night Insomnia. This is when people usually break their weekday routines - staying up too late, and rising too late. This disrupts the internal bodyclock and means that it becomes harder to shut off when Sunday night arrives.

If you think that this may be the reason why you can't sleep, then why not try sticking to your Monday to Friday sleeping times for a couple of weeks to see if this makes a difference? It'll be worth it if you really want to beat Sunday Night Sleeplessness.

Relaxation Therapy - Calming the mind before sleep

It's important to wind down on a Sunday night. Try to avoid mental exertion in the evening - switch off computers, don't tackle difficult issues or try to complete work projects. Ensure that the temperature in your environment is ambient, and enjoy easy activities. Take a bath and relax.

Some people find it helpful to listen to music or try relaxation techniques. This video might give you some useful ideas.

Relaxation CDs & MP3 Downloads

A small selection showing the best-rated relaxation CDs and MP3 downloads on Amazon.

Avoid Caffeine, Alcohol and Spicy Meals

Most people know that it's best to avoid stimulating foods before bedtime, but if you really want to sleep, you should confine these to the afternoon only or avoid completely.

Reducing Distractions

If you find it hard to sleep, it might be worth trying out a sleep mask and earplugs. I definitely find that my quality of sleep is improved when outside stimulus is pared down to a minimum, especially when travelling. An eye mask is also cheaper than buying new blinds or drapes!

Dream Essentials Sweet Dreams Contoured Sleep Mask with Earplugs and Carry Pouch, Black
Dream Essentials Sweet Dreams Contoured Sleep Mask with Earplugs and Carry Pouch, Black

This sleep mask is different because it has contours in the eye area, which allow the eyes to move more freely - making it more comfortable to wear. The kit also comes with free earplugs and a carry case. It's fully washable too.

This is ideal for someone who wants to try out different sleeping methods without outlaying a fortune. The sleep mask may not last forever, but if you get used to the sensation and it works for you, then you could invest in a more durable eye mask.


Still Can't Get to Sleep?

If you've tried all of the above and you still have constant sleep deprivation, then perhaps some of the following links will help you.

Do you have any Sleeping Tips that you'd like to share here?

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    • profile image

      Ankur 2 years ago

      Quite useful article! Helped me to identify why I suffer from Sunday night insomnia. And that video is very informative too

    • glenbrook profile image

      glenbrook 5 years ago

      My problem is I stay up too late on Friday and Saturday night, so by Sunday night my body is used to sleeping late. If I could just resist the urge to stay up late on Fridays and Saturdays I'd be fine...