Fans of the cult-favorite film Office Space are all familiar with the phrase “Case of the Mondays.” In fact, even if you’ve never seen the movie, the concept behind the phrase is all-too familiar for you, anyway. Sundays offer up a “Twilight Zone”-ish element to our work weeks; while most certainly a day off, Sundays are also a crucial day for refreshing our energy levels for the upcoming hustle and bustle of our Monday-through-Friday work flow. Sundays straddle that fine line between a day for boozing up at brunch and the day when it’s important we get the best sleep of the week, and mastering the two extremes is – dare we say it – a fine art. And, while there is likely no panacea for Cases of the Mondays, there are definitely some easy-to-adopt habits to lessen the pain of that inevitable alarm clock tomorrow morning. Here are some essential sleep habits to make Mondays suck less.
Disconnect:
This is the first step on our list because it is so important. As a generation, we have become addicted to information in the worst possible way. Let’s face it – most of us check our phones before getting up to pee in the mornings. And that insatiable need to know what we’ve missed while we’re asleep begins before we even close our eyes. As someone who needs more than an hour to fall asleep, allow me to be the first one to admit it: I complain about how long it takes me to fall asleep but don’t admit it’s because I’m checking my phone over and over. And so, as I write this article in an exercise of self-evaluation, I urge readers to take advantage of the “quiet hours” setting on your phones. Also connect your phone to a charger that is located across the room; close enough that you can hear the alarm, but far enough away that getting up to check it is too much of a hassle once you’ve gotten cozy in your blankets. Same goes for computers.
Get Back to Nature:
Without sounding too new age-y, may we suggest investing in some essential oils, aromatherapy pillows, candles and similar products? There is an entire industry devoted to the relationship between scents and sleep, and there is plenty of science to back up the notion that certain smells can calm the mind and induce a sense of peacefulness. Things like chamomile, lavender, marjoram, sage, and others are known to help us relax so try to incorporate them into your nightly routine somehow. Linen spray infused with these essential oils are great, as are pillows stuffed with such ingredients. Simply placing a drop of concentrated essential oil on a cotton wad next to your pillow can work, too, as would pouring some into a nighttime bath session. Head to your local health-food store or browse the aromatherapy-for-sleep section on Amazon to get started.
Sweat it Out:
We know. The last thing you want to do on Sundays is go to the gym, especially if you’ve been enjoying the game with beer all day. However, a regular exercise schedule can have incredible effects on your ability to fall asleep faster and stay asleep longer. Exercise releases endorphins, which makes us feel better, less stressed, and more energetic throughout the week, crucial ingredients for a better Monday morning. We read it all the time – get more exercise – and for me, personally, nothing motivates me to work out more than knowing I’ll sleep better once I get it over with. Try using Sunday evenings to go for a long walk around your neighborhood, or have a dance party in your bedroom. Whether in the mornings or a couple of hours before bed, exercise on Sundays should be your newest ritual.
