If Saturday night means that you are out so late that you sleep through half of Sunday, you're probably paying for it when Monday morning rolls around.
Psychologist and sleep expert Dr.Shelby Harris calls that “social jet lag.” She explains it’s what happens when you stay up later and sleep in later on the weekends, like you’re “changing time zones, without actually traveling across time zones.” And it can make going to sleep Sunday night a challenge, which leaves you tired when Monday morning rolls around and your work week starts all over.
If you want to ensure that you’re ready to hit the sack when your normal weeknight bedtime rolls around on Sunday night, Dr. Harris recommends these adjustments:
- Try not to nap- Sundays are ideal for napping, but that won’t help you later. Try going for a walk outside or to your favorite workout class to help wear you out instead.
- Skip the caffeine- This is a really hard one, but if you’re sleeping late, Dr. Harris advises skipping the coffee so it doesn’t affect you later.
- Don’t eat or exercise three hours before bed- If your body isn’t digesting and it’s had the chance to lower your core temperature, your closer to those sweet dreams.
- Take an hour to unwind before your normal bedtime- Start earlier than usual so you have time to read, meditate, and at least try to put your phone away for the night.
- Eat sleep-promoting foods on Sunday- Load up on foods high in tryptophan, like salmon, eggs, tofu, lentils, and spinach and you’re less likely to feel that social jet lag take you down.
Source: Well And Good
Here's a video version of another story on Social Jet Lag