We’ve all been there. It’s Sunday, and the Sunday Scaries are setting in. And along with those dreaded feelings of the terror of impending Mondays often comes an unwelcome bout of insomnia. Turns out this is not uncommon at all. In fact, the phenomenon of social jet lag is pretty damn common.
Think about it. Though weekends are certainly meant for rest and relaxation, they are also meant for letting loose and having a bit of fun. That might mean a night out on the town dancing or a gezellig evening at home with friends and a bottle – or two – of wine. After these late night escapades, it’s only natural that we sleep in later than usual. But shifting this sleep schedule actually tricks your body into thinking you’ve changed time zones, even without leaving your own city.
Because Mondays are hard enough, we would like to ban poor Sunday sleep for good. We want to send social jet lag packing, and here’s how we’re doing it.
1. Ditch the caffeine. If you’re waking up late on a Sunday after a long night out, it’s all too tempting to reach for a big mug of coffee to wake you up so you can make the most of the day. But trust us, you’d be better off skipping it. If you’re having a lie-in, you should be rested enough to go without. This will help avoid disrupting your circadian rhythms later. If you’re in it for the ritual, opt for a nice herbal tea instead.
2. Wear yourself out. Not by staying up late again! No, we mean that getting a bit of exercise can help make your body more tired, making it easier for you to fall asleep. Go for a long walk or pop into a nearby workout class to do the trick.
3. Avoid napping, at all costs. There is something sooooo luxurious about a Sunday afternoon nap, but unfortunately they will only spoil your sleep later.
4. Make sure to make wise choices about what you eat. Being properly fuelled and filled with wholesome, nutrient-dense foods is essential for good sleep. Try to eschew sugar, as it will only make your mind run wild later and spring for foods high in the amino acid tryptophan. Tofu, lentils and spinach are all good sources of tryptophan, so grab The Fix, The Black Beauty or our Raw Pesto Wrap.
5. Remember timing is everything. While exercising and eating well can really help with getting your body ready for a good night’s sleep, it’s important to avoid exercise and eating for the last three hours before you plan to go to bed. Otherwise, your body will still be digesting food or trying to lower your body temperature after working out, rather than focusing on drifting off and getting you some well-deserved rest.
6. Wind down. Whether it’s taking a long, luxurious bath, doing a bit of meditation or reading a book, doing something that helps your brain switch off about an hour before you plan to go to bed will make sleep come much more easily.