It is very difficult to feel motivated if you suffer from Sunday night insomnia. You sleep like an angel at the weekend and during the week, but when Sunday night comes round again you’re left tossing and turning.
Most of us who predominantly working during the week tend to go to bed later on weekends. Messing with your sleep patterns confuses your internal clock and your body is unable to recognise when to get tired again when the weekend finishes. That’s why shift workers can find it difficult if they suddenly switch rota to adapt to fluctuating sleep patterns.
Here are a few things you can do that may alleviate your sleep deprivation:
• Go to bed at the same time each night – if you get yourself into a routine, your body clock will soon adapt.
• Change your bedsheets. There’s nothing like cool, crisp, fresh sheets to make you feel comfortable and relaxed.
• Leave mobile technological devices in another room and switch off. Don’t turn on the TV in your bedroom either.
• Keep the room cool and dimly lit to create a relaxed atmosphere.
• If you can’t sleep get up and leave the room – it won’t help if you are constantly clock watching, tossing and turning and feeling anxious.
• Get plenty of exercise and eat healthily – as I mentioned previously, exercise will make you feel rejuvenated but it will also help you to sleep.
• Keep a worry diary – set some time aside (15 minutes) to write down everything that is worrying you in the week ahead and the challenges you face. Try to made it like a “to do” list. Then, once you have faced them you can tick them off. By putting your thoughts on paper you can rationalise them and feel like you are more in control. Then put them away – out of sight, out of mind.
I would recommend trying the above points for a few weeks. However, there may be more to your moods than blues. Signs of depression can be fatigue, loss of appetite, loss of energy, feelings of worthlessness, difficulty concentrating, loss of interest in activities you used to enjoy. Seek help from your GP if it all gets too much.