The biggest problem for many people is not having enough sleep at night, and Sunday nights are no exception. Insomnia can be caused by a variety of factors, including stress from work and school, irregular sleep schedules, and the out-of-phase circadian clock. Head on to Wish.com for some common causes and effective solutions. Also, consider exercising to help you fall asleep. Regardless of the reason, exercising is essential for getting a good night’s sleep.
Exercise helps you fall asleep
Many people experience trouble falling asleep on Sunday nights. It can be a combination of factors, such as the stress of a busy week and the need for downtime, which prevents a good night’s sleep. The key is to get rid of the underlying stress and find the root cause. Chronic insomnia can be difficult to deal with, but there are ways to help your body and mind relax. To fall asleep faster, try these methods.
Exercise promotes the deepest sleep phases – slow-wave sleep – which increases the length and quality of sleep. It also strengthens your immune system, improves your cardiovascular health, and repairs your muscles. Exercising can help you combat insomnia and prevent the symptoms that accompany it. Stress and anxiety can also interfere with sleep, delaying its onset or even waking you up during the night. Regular exercise will equip you with the skills you need to deal with these factors and protect you from their negative effects.
An irregular sleep schedule
Many people suffer from an irregular sleep schedule. Maybe you work long days, go to school during the day, or even work night shifts. Whatever the case may be, it can make it hard for you to get a good night’s sleep and wake up refreshed the next day. Having a sleep disorder can make things worse, keeping you awake and unable to function properly.
Despite the fact that the weekend is typically a day off, your biological clock is still set to a different schedule. The hormonal and physical signals that encourage sleep are not as strong on Sundays as they are on weekdays. Therefore, your brain sends out signals to wake up later than normal, leaving you feeling groggy on Monday. Sunday night sleep deprivation is also common during the week, when people often have to get up early for work or school, or when they have projects that must be completed.
An out-of-phase circadian clock
The circadian clock is a biological clock that is affected by many factors outside of the body, like light. Scientists have been able to cancel these effects under specific conditions, such as constant routines and forced desynchronization. The intrinsic period of the clock is the time of day when it is not affected by external influences. In a normal person, this time is around 24.2 hours, and daily exposure to natural light makes up for this difference.
Anxiety over returning to work or school
The cause of Sunday night anxiety can be complex, and it may even be a sign of an underlying problem. If you’re a person who lives with other people, chances are that you’re sharing responsibilities. Regardless of the cause, writing down your worries and concerns can help you manage your feelings. Writing down the issues can help you to remember that it’s completely normal to have this kind of anxiety.
A great way to tackle this anxiety is to find what makes you feel anxious. Try to identify the elements you’re afraid of, such as a particular part of the commute. Then, you can “rehearse” that part of your commute. Dr. Schneier, co-director of the Anxiety Disorders Clinic at the New York State Psychiatric Institute and lecturer at Columbia University Medical Center, suggests that you can also do a simple walk in your neighborhood.
Using gadgets disrupts your sleep cycle
If you use a smartphone before bed, it can disrupt your sleep and overall health. Smartphones can keep you alert with notifications, interrupt your sleep cycle, and interfere with melatonin production. This can keep you awake for hours. It’s important to avoid screens before bed. In addition, studies have shown that using gadgets before bed can cause stress and anxiety. This can have a negative impact on your overall health and well-being.
According to the National Sleep Foundation, the use of technology in the bedroom disrupts the sleep cycle of people. Besides being disruptive to the sleep cycle, these gadgets emit blue light, which can keep us awake. According to the study, 90 percent of Americans use their electronic devices before bed. While the study focused only on cell phones, the results could have broader implications for everyone’s health. However, this doesn’t mean that all technology is bad.
