10 ways the British workforce can cope with Sunday night sleep deprivation

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The trend has been dubbed “Sunday-somnia”, with 56 per cent of sufferers only getting four hours of sleep or less, rather than the recommended eight, though the average Brit achieves six and a half hours each night.

Despite entrepreneur Donald Trump claiming to require just three hours of sleep a night, 31 per cent of Brits said their lack of sleep on the last night of the weekend is due to feeling stressed about the week ahead, with women more likely to experience the dread.

Other reasons cited included 24 per cent fearing Monday, and ten per cent said they were worried about the commute to work.

Jason Ellis, professor of sleep science at Northumbria University, said: “As a general rule of thumb, the average person requires around eight hours sleep a night to feel the full restorative benefits. This is particularly true of people who have very physically or mentally challenging jobs.

“While having too little sleep every now and then won’t have a massive impact on an individual, consistently not getting quite enough sleep, combined with one night a week of very little sleep, will have a significant impact on health, alertness and general mood. ‘Sunday-somnia’ is something I see a lot and it is important that individuals deal with the issues surrounding the sleep deprivation so that it doesn’t have a knock on effect on sleep later in the week.”

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The study found 19 per cent of Brits would like to stay in a hotel once a week to ease the commute to work, with 15 per cent believing they could get more work done.

Mark Lankester, Group CEO of the Tune Hotels Group, said: “Our research has compounded what we already knew from talking to our UK guests. We know that in many of our UK hotels a high proportion of them are business people who work nearby, who opt to stay with us to enable them to extend their working day and avoid their commute – we are a particularly compelling option when, in some instances, staying with us is more cost effective than travelling home.”

Ellis offered ten ways to help avoid suffering from Sunday-somnia:

1. If you are overheating at night take your feet and ankles out from underneath the duvet – it will cool your body down quite quickly.

2. Keep a pad and pen by the bed – if you start thinking of worrying about something, write it down and close the pad. It will help clear your mind better than trying to suppress the thought.

3. If you have to have a snack in the evening, try a banana (greener are better), walnuts, or kiwis as they will help boost your natural sleep hormone melatonin.

4. Put the day to bed before you get to bed – keeping a journal is a great way to make that distinction between daytime and nighttime.

5. If you wake at the same time every night – try setting an alarm just beforehand or recording the noises in the bedroom. The likelihood is that if you are waking at the same time every single night there is something (heating coming on, delivery truck or train) that can explain it.

6. Get a fan for the bedroom but before you use it at night, put it on throughout the day somewhere you can hear it. You will become accustomed to the noise so won’t bother you and it will help distract against other nocturnal noises (i.e. snoring).

7. Having a bath, about an hour and a half before bedtime (but no later), is great for helping people get off to sleep more quickly.

8. Remove or move visible clocks in the bedroom – we have a tendency to clock-watch if we wake and that can make us anxious which is not good for sleep.

9. Bedrooms should only be for sleep and sex – remove any distractions, especially electronic devices such as tablets and mobile phones, from the bedroom.

10. If you have one or two bad nights of sleep don’t compensate by napping or going to bed earlier the next day as it will disrupt your sleep signal.

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