We all know that Monday morning feeling. Your sleep cycle is well off course, if you had a good weekend. There has been an uptake in fun beverages, possibly a lot of dancing that makes you feel like you’re 80 years old by Monday.
Suddenly, the sun sets on Sunday evening, and the dread sets in; the heavy dragging out of bed, the chaotic commute, then the survival of work that feels like an uphill battle.
It makes sense that you could have trouble trying to face Monday. We all do, but if you are looking for ways to handle it better, look no further. Read our guide to getting yourself up and out the door feeling fresh as a daisy.
1. Prepare the Night Before
The best thing to help you feel alert on Monday morning is to effectively unwind on a Sunday evening. Get a decent night’s sleep. It will be the most effective way of dealing with your social jetlag. The idea of your body being out of sync due to staying up late and sleeping in over the weekend. For more information on social jet lag, read this blog.
You will need to reset your body clock by trying to get to sleep at a reasonable time. But that will take some work now that your body has become accustomed to a later bedtime over the past two days. Luckily, there are a lot of things you can do to prepare for a night of deep sleep.
Throughout the day, stay in bright light. No gaming sessions with the curtains closed. You are trying to stay alert until you don’t have to again and light programs your brain into thinking that it should stay awake.
We are not nocturnal creatures, and naturally will stay awake in the light and sleep in the dark. So emphasize that to your brain by keeping as much light as possible through the day.
You don’t need to work, so omit the caffeine for once. It might be a habit to have a hot cup of joe after dinner or in the evening, but at least keep it decaffeinated.
Caffeine will do exactly what you want it to on Monday morning. It stimulate your nervous system and stop you from relaxing.
You can take a melatonin supplement to prepare yourself for bed. This key hormone is the easiest way to fall asleep faster and can be bought over the counter. Along with Ginkgo Biloba, glycine, valerian root, magnesium, L-theanine, and lavender. If you don’t fancy taking a supplement, you can use some lavender essential oils or a candle.
2. Take a Bath & Relax
You can take a bath or shower an hour or two before bed to have a deeper sleep. The warm water will stimulate your hands and feel, encouraging blood flow. It lowering your blood pressure, which should help you sleep.
Save your favorite outfits for Mondays and have them set out on Sunday evening. You will instantly gain a boost in mood knowing you look your best. You can grab a leaf out of Steve Job’s book and not have to think about what you are going to wear, at least for one day.
If you are having trouble sleeping, rethink your mattress, pillows, and bedding. Mattress comfort is so subjective that it cannot be commented on. Remember that if you are uncomfortable, you won’t sleep as well.
Firmer pillows are important to keep your head comfortably elevated. If you are a side sleeper, you might want to look into firmer pillows that are hitting the market, designed for you. New bedding will always enhance sleep just for the experience of softer bedding. Experts say that you replace them every five to eight years.
3. Start Your Morning Right
And then it comes. Well, that’s not the attitude to have.
And here it comes! And you’re ready for it, right? You’ve had a great night’s sleep and you’re ready to take on any chaos the universe throws you. Blue Mondays are a myth, according to the New York Times, and like most myths, you probably won’t be affected by it if you don’t believe in it.
Start your day by getting moving as soon as possible. If your lifestyle allows it, do your favorite form of exercise first thing in the morning.
The release of endorphins can be more helpful than a cup of coffee, as it will boost your energy levels by 20% and boost your mood while they’re at it. It doesn’t have to be a full workout, but a quick 5 minutes of exercise will work wonders.
4. Have Breakfast
Don’t skip breakfast. Get your metabolism going with a meal in the morning but load it with nutrients to get your mind and body working better, earlier. Try to incorporate avocado, watermelon, kale, bananas, and other nutritious foods to keep you fueled for the day.
Get your commute started right with a good playlist. Keep away from the blues or acoustic guitar: you need Monday Motivation. If that comes with hardcore electric guitars or heavy bass beats, so be it, but you will need something high energy to wake you up and keep you moving.
Once you’re in the office, get organized. Review your week so that you can, initially, get your head around what needs to get done, and then start to break it down into smaller pieces.
You will keep your productivity up when you know what needs to be handled first and what will be easiest to handle. But take it easy. You have the whole week ahead of you.
The Final Thoughts
Make plans for hump day. If you are having trouble looking for things to look forward to, plan a catch-up with a friend or an evening activity for the midweek.
You don’t need to cram all your social interactions into the two days provided a week. With jobs offering work hours all over the place, it might turn out to be more beneficial, or even necessary to see some friends during the week.