EXCLUSIVE: Feeling exhausted? Sleep experts reveal Sunday night is the worst of the week to get a proper eight hours

  • EXCLUSIVE: Three times as many people sleep badly on Sundays than other days
  • Late Friday and Saturday bedtimes and indulgent weekend lie-ins are to blame
  • Too much alcohol and dreading the working week ahead may also affect sleep 
  • Monday is the second hardest night to get to sleep, affecting 8% of people
  • Thursday is the easiest as we adjust back into our normal nighttime routines 

By Alexandra Thompson Health Reporter For Mailonline

Published: 09:24 EST, 13 May 2017 | Updated: 03:46 EST, 15 May 2017

Sunday is by far the worst night of the week for those who have trouble nodding off, a new survey reveals. 

Three times as many people sleep badly on Sundays than any other night of the week, the research found.

Rather than Sunday night blues affecting our ability to get some shut eye, an expert believes late nights on Friday and Saturday are to blame.

Sleep expert Dr Steve Orma, who is based in San Francisco, said: 'The biggest reason that so many people sleep badly on Sundays is that the weekend is when they throw off their normal sleep routine.

'So, when they go to bed on Sunday night, they're often just not tired.'  

Three times as many people sleep badly on Sundays than any other night of the week 

Three times as many people sleep badly on Sundays than any other night of the week 

The research, conducted by Calm.com, involved 4,279 Americans and Britons completing an online survey.

Results revealed that 23 per cent of participants found Sunday night the hardest to fall asleep. 

Monday came second with eight per cent struggling to nod off at the beginning of the week than any other night.

TIPS TO SLEEP BETTER 

Whatever form your insomnia takes, however intermittent or relentless, there are simple steps you can take to guarantee a better night’s sleep:

  • Avoid late afternoon naps - Snoozing after 4pm will dilute your urge to sleep later. If you find it difficult to stay awake on a comfy sofa, perch on the edge of a hard chair instead.
  • Wear an eye mask - Eye masks block out light, which suppresses the sleep hormone melatonin.
  • Use foam ear plugs - This will erase any background noise that might be waking you up in the night or causing you to sleep lightly. 
  • Don't sleep with pets - Animals tend to be nocturnal and a common source of allergies that may disturb your sleep. 
  • Turn your alarm clock against the wall - Clock-watching can trigger stress over how little sleep you’ve had, how long until morning and how tired you are going to be the next day.

Source: Professor Jason Ellis, director, Northumbria Sleep Research Laborator 

Thursdays appear to be the most relaxing, as just two per cent find it difficult to fall asleep as the working week draws to a close. 

Dr Orma, said: The biggest reason that so many people sleep badly on Sundays is that the weekend is when they throw off their normal sleep routine.'

'Many people go to bed later on Friday and Saturday nights and then sleep in later on Saturday and Sunday mornings. 

'So, when they go to bed on Sunday night, they're often just not tired. And then when they can't sleep, they start to think about why they're not sleeping, which only makes things worse.'

Yet by Thursday night, most of us have got back into our routine and therefore sleep better than on any other day of the week, he added. 

Another factor making Sunday a bad sleep night is alcohol, according to Dr Orma.

He said: 'On weekends, people drink more alcohol, which definitely disturbs sleep.'

Anxiety about the week ahead may be an additional contributor to our insomnia, but it is rarely the main reason, Dr Orma added.    

This comes after researchers from the University of Sydney found insomnia sufferers who take placebo pills feel more rested than those who get no treatment at all, suggesting the condition may be psychological. 

The simple act of taking a pill may ease the anxiety that makes it harder for some insomnia sufferers to fall asleep. 

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