For some, Sunday nights can be the worst part of the week. After having fun plans or a chilled weekend, the thought of going back to work and starting back in our weekly routine can be daunting.
New research by Grace Say Aloe reveals that as a nation, we’re stuck in our ways when it comes to getting up, with 93 per cent of us following the same routine every morning. Yet interestingly, 74 per cent of Brits recognise there are benefits when it comes to breaking routines… so what’s the best way to do that when you’ve got the Sunday night blues?
Well, take it from the expert. Here’s 10 ways you can combat the Sunday night blues by leading creativity and empowerment coach, Kate Taylor.
- “Keep Sundays as your fun days”
“Sundays traditionally tend to be chore days, and getting prepped for the week ahead. So, try simply swapping Sunday chores to Saturday mornings and getting them out of the way quicker. This means that you can keep Sunday for fun and social activities.”
- “Stay hydrated – cut back on the booze”
“Making sure you’re keeping yourself hydrated is not just good for the body, but also for mind and soul. Alcohol is extremely dehydrating, and contrary to what we might believe booze actually impairs sleep, rather than aids it. It also impacts the body’s restoration processes overnight. Try swapping a glass of wine for something a little different such as a bottle of Grace Says Aloe instead.”
- “Create a den of zen”
“Turn your sleeping space into the ultimate relaxation station. Declutter your space so that you are free from physical distractions, and keep all technology out – if you use your phone as an alarm clock, then buy an alarm clock! Set ambient lighting using low lights and candles. Keep your room cooler to aid better sleep. When trying to unwind play calming music, and drop some essential oils (ylang ylang, lavender, frankincense and sandalwood work well) into a diffuser. When it comes to creating blissful moments, it’s a classic tip, but having a bath also works a treat.”
- “Feed your brain with good stuff”
“Adopt an attitude of gratitude by keeping a journal of all the things you are grateful for, and why. You can start off with what you achieved over the last week, the great people you’ve got around you, what you’ve most appreciated about your weekend, and how you have made the most of your down time. Gratitude is a superpower which encourages a healthy heart and central nervous system, as well as reducing cortisol; otherwise known as the stress hormone.”
- “Set positive intentions for the week ahead”
“Get your week off to a great start by stating your intentions for what you want to bring into your life in the next 7 days. Create a list of all the great things you are going to achieve, how easy it is to do them, and how great it’s all going to feel doing it.
Write them as if they have already taken place. This is a great way to inspire your brain and your unconscious mind to make them all happen.”
- “Spice up your Sundays”
“Snuggling up on the sofa and watching your favourite boxset is when the Sunday blues are likely to attack, so try doing something different with your Sunday night. Get involved in a local pub quiz, take a yoga or meditation class, or get involved with art and craft of some kind. I can guarantee you will go to bed on Sunday night full and happy.”
- “Restore with Radical Rest”
“Yoga Nidra, or ‘Yogic Sleep’ is a state of consciousness between sleep and being awake. It infuses positive intentions into a guided relaxation which helps to promote deep sleep and relaxation. Practising Yogic Sleep is great for anxiety as it calms the central nervous system and reduces blood pressure, stress, and improves sleep quality. Being guided into restful meditation means you don’t have to worry about trying to do it yourself. You can either find a class local to you, or follow along online.”
- “Plan fun for your week ahead”
“You may start feeling Sunday blues because you’re thinking about your to-do list for the week of work ahead, make sure you counter the have-tos with the desire-tos. Having something to look forward to in your week ahead works wonders for your motivation. You could start Monday morning with some kind of exercise or activity, or even meet a friend for an early breakfast. Make evening plans after work or studies, such as hanging out with friends doing something social and fun.”
- “Fill up on happy food”
“Sundays are great for enjoying cooking and eating good food, so why not make it even better by filling up on ‘happy foods’? Enjoy ingredients that can lift your mood such as asparagus, avocados, cashew nuts, oysters, garlic, oatmeal, walnuts and yes… chocolate. Try keeping away from carbs or fatty foods as these will take longer to digest, and will leave you feeling sluggish.”
- “Get grounded”
“There’s nothing better than spending time in nature to help you feel grounded and into the present moment. One of my favourite ways to come back into my body is by practising the 5, 4, 3, 2, 1 method. This is really simple: go for a walk, come into your breath, take a look around at 5 things you can see, then 5 things you can hear, then 5 things you can feel, then 5 things you can smell. Then 4 things you can see, hear, feel and smell, then 3, then 2, then 1. Regularly practising this method outdoors is a sure fire way to ensure that Sunday Blues will be a thing of the past!”