Taming the ‘Sunday Scaries’ for better sleep
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EmailThere are things you can do to help alleviate the uneasiness you feel in anticipation of the week ahead and get a good night’s rest.
Have you ever been enjoying a relaxing Sunday afternoon only to feel a sense of dread as evening approaches? Thoughts about the busy week ahead can quickly overshadow your remaining time off. For some people, this uneasiness starts even earlier in the day. The feeling can show up through symptoms such as headaches, stomachaches, a racing heart, difficulty breathing or a general feeling of restlessness, making it harder to enjoy the rest of the weekend.
This experience is so common that it has earned its own nickname: the Sunday Scaries. Merriam-Webster defines the term as a feeling of anxiety or sadness that occurs as the weekend comes to an end, often because the workweek is about to begin or because there is less time left for relaxation and enjoyable activities. While the Sunday Scaries may seem harmless, they can interfere with one of the most important parts of a healthy week: a good night's sleep.
Research suggests that the Sunday Scaries negatively affect sleep. A survey conducted by the American Academy of Sleep Medicine found that more than one-quarter of respondents reported that they always, almost always, or often have difficulty falling asleep on Sunday nights. This experience is especially true for younger generations. In that same survey, 73% of Americans said they have lost sleep because of worries about work.
The Sunday Scaries are a form of anticipatory anxiety, which is worry about future events or situations. This anxiety often stems from work demands and the transition from weekend routines back to weekday responsibilities. Concerns about unfinished tasks, unanswered emails, upcoming deadlines or workplace challenges can lead to overthinking and increased stress symptoms. This cycle of worry can make it difficult to fall asleep, leaving you feeling tired and less prepared to face Monday morning. Feeling unrested can then increase stress and anxiety, creating a cycle that repeats each week.
For most adults, getting seven to nine hours of quality sleep on Sunday night can help set the stage for a healthier and more productive week. According to the Centers for Disease Control and Prevention (CDC), adequate sleep can help reduce stress, improve mood and support overall health and well-being.
Fortunately, there are simple strategies that can help reduce Sunday night anxiety and promote better sleep. The American Academy of Sleep Medicine recommends the following sleep hygiene habits:
- Prepare for the week ahead. Complete tasks throughout the weekend rather than leaving everything for Sunday evening. This can help reduce feelings of overwhelm on Monday morning.
- Spread out household chores. Try to complete cleaning, grocery shopping, laundry and other responsibilities throughout the week instead of saving them all for Sunday.
- Create a relaxing bedtime routine. Activities such as reading, journaling or taking a warm bath can help your mind and body unwind before sleep.
- Limit screen time before bed. Turn off electronic devices at least 30 minutes before going to sleep to help your body prepare for rest.
If you or someone you know continues to be impacted by feelings of anxiety and it is interrupting daily life, consider talking with a mental health professional to learn helpful coping strategies.
Michigan State University Extension offers educational programs and resources on a variety of health and wellness topics to help you live well, including our Sleep Education for Everyone Program (SLEEP), Tai Chi for Better SLEEP and the Mindfulness for Better SLEEP program. Visit the Mindfulness for Better Living website to explore programs designed to help you manage stress, improve sleep quality and support overall well-being. If you would like to be sent a list of upcoming classes, you can refer yourself or others to our free, online MSU Extension health programs.
