This document by Donna Helliwell at design your sleep contains explains some of the reasons why people are Sunday-night insomniacs.

2. Why is sleeplessness on
Sunday night often problematic
for both insomnia sufferers &
normal sleepers alike?
How can we
overcome this?

3. Sunday night sleep difficulties
are often due to one or a variety of
these reasons...
Stress about returning to work/school on
Monday morning
Stress about not be able to sleep/fear of
wakefulness during the night - and the
resulting effects on next day performance
& general well-being
"Social jet lag" which in this context refers
to getting up much later on Sunday than
during the week - say 11am, and not
building up sufficient sleep pressure to feel
sleepy only 12 hours later at 11pm, for
example. Accumulating 16 hours of sleep
pressure would be more conducive to sleep
(it would be the case if you got up at 7am
and went to bed around 11pm)

4. Try organising the following week ahead
on Friday and problem-solve before you
leave the office (or early on Sunday
evening if it suits you better). This will
allow you to feel better-prepared for the
week ahead
Set an enjoyable routine on Sunday
evenings. That can include getting your
clothes ready for the week ahead, or
simply doing your regular evening routine
(things that you enjoy and relax you)
This is very common and doesn't necessarily
mean you are affected by severe insomnia
What to do if you're stressing about
going back to work/school on Monday?

5. Find at least one occasion from your past
where you've slept badly and managed to
do well during the day. Focus on this.
Accept that you may not sleep well.
Adopting an "I don't mind what happens"
mindset may well take the pressure off and
allow you to drift off to sleep and
Often this can mean that you are worried about
the impact of sleeplessness on next day
performance at work/school and the
implications for your future
bring those cortisol levels down.
Stress about not be able to sleep / fear
of wakefulness during the night

6. Visualise the "catastrophic" scenario you
envision arising due to a lack of sleep right
through to its imagined outcome - the brain
has then heard it and will likely stop sending
warning signals about it.
Remember the quote by Mark Twain:
“I've had a lot of worries in my life,
most of which never happened."

7. Eliminating social jet leg
This will keep your body clock in sync and
promote sleep generally
It will allow you to build up the right amount
of sleep pressure for you to feel sleepy on
Sunday night
It will allow your physiological processes to
work at their optimum.
As much as possible, maintain a regular sleep &
wake up time, whether on weekdays or at
weekends
If you need to change schedule at the weekend,
try to ensure you shift your sleep and wake time
only up to one cycle maximum (so only by 90
minutes max), compared to your regular sleep
times. This helps prevent your body clock
getting out of whack!

8. Notre histoire
à nous
CHLOÉ ET ALI
Rencontre : 1985 Couple : 1989 Mariés : 1993
Aux années à venir !
And if you're struggling with insomnia,
remember these key behaviours that will help
you get your sleep back on track
1. Get up at the same time each day
2. No clockwatching during the night (if it's not stressful for you)
3. Make your bed a space dedicated uniquely to sleep and
intimacy
4. Get out of bed if you can't sleep - do something relaxing and
boring
5. Only go to bed if you're actually sleepy
6. Make your bedroom a haven of sleep!
7. Avoid taking naps
8. Expose yourself to daylight early in the day
9. Reduce evening light exposure
10. Establish a morning and evening routine
If you want to know the scientifically-proven
reasons behind these recommendations please
download my e-book at
www.designyoursleep.com