We've all been there: halfway through brunch comes the crushing realization that Monday looms, and we're just. not. ready. And so begin the Sunday scaries, which end with tossing and turning all night and questioning every life decision you made that weekend — and freaking out about the week ahead. But getting great sleep on Sunday night is possible, so long as you make smart decisions about caffeine, exercise, diet, taking a ZzzQuil™ PURE Zzzs™ Melatonin Gummy before bed, and oh, moderating that binge-watching habit. Follow our guide for a supercharged start to the workweek — and a fearless Sunday.
Sunday morning: 9 a.m.
Rise and shine! As tempting as it is to sleep late, set an alarm for as close to your weekday wake-up time as you can. Not only will it make getting up tomorrow much less jarring, but it will greatly increase your chances of getting to sleep — as early as you should — tonight. As lazy as Sundays feel, the reality is that we're often just not tired enough come bedtime. Fixing that starts now.
Brunch: 12 p.m.
Brunch is life, but eating a large meal at 3 p.m. is going to disrupt your sleep cycle later and possibly cause you to nap. Beat the lines and the Sunday scaries by brunching on the early side, so that you can eat dinner on time and fit in a workout today.
Last coffee: 2 p.m.
Make this your cutoff time for caffeine, or risk staring at the ceiling later on. As tempting as it is to reach for the coffee maker during a late-afternoon crash, the stimulating effects of caffeine can last for up to six hours, and studies have shown that just one cup of strong coffee in the afternoon can cost you an hour of sleep.
Workout: 4 p.m.
Exercise has long been shown to aid sleep, not least of all because of its anxiety-reducing and mood-boosting effects. Whether you're a yogi, a runner, or a boutique fitness fanatic, a workout today is an investment in Monday you — and getting it in now will give you plenty of time to wind down and hydrate before bed.
Dinner: 6 p.m.
Sleep is a chemical reaction, as well as a physical one, so pack your dinner plate with foods rich in magnesium and calcium — like salmon, whole grains, and leafy greens. Magnesium is a natural muscle relaxant and reduces anxiety (one major cause of sleeplessness) while calcium promotes the production of melatonin, "the sleep hormone," in the brain.
Wind down: 9 p.m.
Avoid looking at your phone, and any other screens, for at least 30 minutes before bed. Blue light is the enemy of melatonin, not to mention that stimuli like texts, TV shows, and social media will only lead to the racing thoughts that so often keep us awake. Next, check the temperature of your bedroom. Cool (68ºF-72ºF) and dark with bedding that allows you to shed and pile on layers throughout the night is ideal.
30 minutes before Bedtime: 9:30 p.m.
Pop a ZzzQuil™ PURE Zzzs™ Melatonin Gummy for low-dose melatonin that will aid sleep without grogginess.
And lastly . . . Bedtime: 10 p.m.
Before you get in bed, set your alarm for 30 minutes earlier than you intend to wake up the rest of the week; it's a great way to regulate your sleep pattern. Then, jot down a to-do list. This way, you'll avoid mentally calculating everything you have to do tomorrow. Now catch some zzzs, and prepare to wake up refreshed!