Sunday was going well. You had coffee, ran some errands, and even found a little time to rest. But as soon as you turn off the light and settle into bed, you start thinking about everything ahead.
The unanswered email. The early meeting. The traffic waiting for you. That conversation with your boss you have been putting off for days.
It is still Sunday, but your mind is already on Monday.
This feeling is often called the Sunday scaries, or Sunday night anxiety. The phrase describes an everyday experience, rather than a clinical diagnosis. For some people, it is a passing uneasiness. For others, it can take up much of the night.
Why Does It Show Up at Bedtime?
One way to understand it is to notice what changes at the end of the day. Activities keep our attention occupied throughout Sunday. When we get into bed, there are fewer distractions, and we may become more aware of unresolved worries.
Monday also stops feeling far away. Its closeness can bring anticipatory anxiety: worry about situations that have not happened yet. There is not necessarily a single mechanism behind this experience.
In bed, it can feel like a mental rehearsal. We review tasks, imagine conversations, and try to anticipate problems. Stress related to work or school is a recognized risk factor for insomnia. NHLBI: Causes and Risk Factors.
The shift from free time to schedules and commitments may also feel difficult. You can enjoy your work and still wish Sunday would last a little longer.
Sometimes we keep scrolling or watch another episode. Perhaps that time feels like the last opportunity to do something we choose before returning to our responsibilities.
When Sleep Becomes Another Demand
Then another worry appears: getting enough sleep.
“If I fall asleep now, I can still get six hours.”
“If I stay awake, I won't be able to function tomorrow.”
We start watching the clock and evaluating how we will feel the next day. Worrying about sleep and checking the time can make insomnia worse. NHLBI: Causes and Risk Factors.
One difficult night does not establish a diagnosis. Insomnia involves difficulty sleeping despite having enough time and suitable conditions, and it can affect daytime functioning. When this happens repeatedly, it deserves evaluation. NHLBI: What Is Insomnia?.
What Can I Do?
- Write down a first step. Spend a few minutes before bed listing what needs your attention. “Tomorrow I will review the report” is more concrete than “I have too much work.” A small laboratory study found that participants who wrote a to-do list fell asleep faster than those who wrote about completed activities. This does not establish that it works for everyone or treats insomnia. Scullin and colleagues, 2018.
- Leave some time for enjoyment. If Sunday goes toward grocery shopping, housework, and getting ahead on work, you may feel that rest never happened. When possible, leave space for an unhurried meal, a walk, or a conversation.
- Reduce clock-watching. Keep the alarm you need, but try not to turn the night into a countdown.
- Notice what you are anticipating. Is it the adjustment to your routine, a specific task, or a work situation that needs to change? Explore it during the day, when you can talk things through and make decisions.
- Seek support if the difficulty persists. If anxiety or poor sleep affects your daily life, consult a professional. For chronic insomnia, the American Academy of Sleep Medicine recommends Cognitive Behavioral Therapy for Insomnia (CBT-I), which goes beyond general sleep advice. AASM, 2021.
At bedtime, you do not have to solve the whole week. You can write down the first step and let the rest wait.
Monday will have its time. You can still finish Sunday.
References
- National Heart, Lung, and Blood Institute. Insomnia: Causes and Risk Factors.
- National Heart, Lung, and Blood Institute. What Is Insomnia?.
- Scullin, M. K., and colleagues (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General.
- Edinger, J. D., and colleagues (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine.
