You know the feeling: it’s Sunday night, and instead of winding down, your mind is ramping up. Deadlines. Emails. Unfinished chores. That tempo run you’ve got scheduled for Monday morning. The weekend’s slipping away, and instead of drifting peacefully into sleep, you’re wide awake - staring at the ceiling.
Sound familiar?
Turns out the “Sunday Scaries” aren’t just a colloquialism, they’re a real psychological and physiological phenomenon - and they have the potential to sabotage your sleep and your recovery heading into the week.
The Science Behind the Sunday Slump
According to the American Academy of Sleep Medicine, 74% of people say they sleep worse on Sunday nights than any other night of the week.
Sleep tracking apps like WHOOP and Oura back this up. Data shows that on Sunday nights compared to other days people:
- Fall asleep 23 minutes later
- Spend 14% less time in deep sleep
- Show elevated resting heart rates and lower HRV
In other words - your stress levels are peaking, and your body is feeling it, even if you’re not consciously aware of it.
Why Your Brain Freaks Out on Sundays
There are a few key reasons Sunday nights are uniquely terrible:
1. Anticipatory Anxiety
As Monday looms, your brain starts mentally bracing for the week ahead. Even if your to-do list isn’t that scary, your body reacts as if it is. This could include cortisol spikes, muscle tension, and racing thoughts.
2. Social Jet Lag
You may have stayed up late on Friday, and slept in on Saturday. Therefore, by Sunday your circadian rhythm is off-kilter - and your body doesn’t know when to wind down.
3. The Cognitive “Open Loop” Effect
Loose ends from the previous week (tasks you meant to finish but didn’t) take up space in your brain. Your mind keeps cycling through them, making it harder to quiet down for sleep. Sometimes this can carry into your sleep as disruptive dreams.
4. Overstimulation
Most people scroll Instagram, binge Netflix, or catch up on news Sunday night… often even with a late-night treat. Screens, sugar and stress? Not exactly the cocktail your brain needs to produce melatonin.
Why Sunday Sleep Matters More Than You Think
Because sleep is the first step in your weekly recovery plan, Sundays are uniquely important. When Sunday sleep is compromised, you:
- Start the week with elevated inflammation
- Reduce your body’s ability to recover from workouts
- Increase your risk of food cravings and mood swings
- Lower your ability to focus and execute on Monday
So assuming you care about performance - physical, mental, and/or emotional - begin honing in your Sunday nights.
How to Sleep Better on Sunday Nights
Here’s are some of my favorite tips on turning your Sunday night from stress-fest into a sleep sanctuary:
1. Keep a Consistent Wake Time
Yes, even on weekends (I know, I sound like a broken record!). Sleeping in feels good, but it wreaks havoc on your circadian rhythm. Wake up within 30 minutes of your normal time.
2. Create a Sunday Reset Ritual
Spend 30 minutes planning your week: meals, workouts, to-do’s. Write it all down. This clears mental “open loops” and eases anxiety.
3. Build a Wind-Down Routine (That Doesn’t Involve Screens)
Set a consistent wind-down window - say, 8:30–9:30 p.m. Include calming activities: stretching, journaling, reading, foam rolling, a warm shower - and of course, a magnesium-packed Night Bite.
4. Replace Doomscrolling with a Cue
Pick a consistent wind-down cue: a calming playlist, lavender scent, or herbal tea. Over time, your brain will link that cue to sleep.
Turn Sunday Into Your Secret Weapon
Instead of seeing Sunday night as the end of the weekend, reframe it as the beginning of your weeklong performance arc. Start strong. Sleep deep. Set the tone.
And remember, sleep is the foundation - everything else is built on top of it.
