“This will make it possible to evacuate a certain stress of the week”.
Everyone has already been affected at least once. It’s Sunday evening, you are in bed but it is impossible to close your eye, the minutes pass, the hours … and the anxiety rises not to find sleep while a new week starts the next day. Sunday evening insomnia is linked to the difference in sleep-in-law rhythm between week and weekends. The effect can be similar to that of jet lag, we also speak of “social jet-lag”. “For some of us, it’s as if we were doing a Paris-New-York” In the weekend, Céline Braun Debourges, trainer and professional coach specialized in stress and sleep management. If, in addition, we have done the morning and no physical activity during the day, “Sleep pressure will be modest” explains Marc Rey, neurologist, specialist in sleep and president of the National Institute of Sleep and Vigilance (INSV). Added to this, sometimes haunting thoughts and stress related to work.
Anticipating this stress is possible. “”When you leave the office before the weekend, you have to put all your things in order, maybe even do your “to-do list” on Monday, so as to be organized from the start of the week “advises the coach who intervenes in companies. We can also bet on breathing exercises like 4-7-8 which is “Easy to implement”. Just put the tongue behind the top teeth, inspire 4 times, block breathing on 7 times and expire strongly over 8 times. “You have to do it several times. With practice, we reach a good level of relaxation and relaxation.”
For easy to fall asleep on Sunday evening, you must also make the right choices during the weekend like avoiding fat morning, favor naps in case of fatigue and not sleep after 3 p.m. “This will allow you to recover sleep, but without encroaching on the night” confirms Dr. Rey. Another important point, you have to go out during the day of Sunday, by practicing physical activity, even if it remains walking, “This will make it possible to evacuate a certain stress of the week”.
Finally, note that falling asleep being a progressive phenomenon (between 20 and 30 minutes), the ideal is to have its routine: reading, listening to music, making a calm activity, avoiding watching screens, drinking a herbal tea … It is also important to lower the light by favoring a warm, even orange atmosphere, in order to promote the production of melatonin and thus prepare the body for sleep. And if despite all these tips you had a bad night, “It’s not a drama” reassures Céline Braun Debourges. “”Just be careful that this is not repeated and resting later to recover. “
Thank you to Marc Rey, neurologist doctor, sleep specialist and president of the National Institute of Sleep and Vigilance (INSV), and Céline Braun Debourges, trainer and professional coach specializing in stress and sleep management and book author “21 days to regulate stress and sleep” (ed. Jouvence).
