Sunday Scaries: Why 79.5% of Adults Can't Sleep on Sunday Nights (And How to Fix It)

Sunday is the hardest night of the week to fall asleep.

If you've ever found yourself lying awake on Sunday night, mind racing about the upcoming week, you're definitely not alone. What many people call the 'Sunday scaries' is a very real phenomenon affecting millions of adults worldwide. 

The Sunday Sleep Struggle: By the Numbers

Recent research reveals just how widespread Sunday sleep anxiety really is:

• 79.5% of adults say they have had trouble falling asleep on Sundays compared to other days of the week
• 33.2% of adults ages 18 to 41 say they often or always have trouble sleeping on Sundays
• 58.8% of adults ages 58 and older say they have trouble sleeping on Sundays
• Employed people average 6 hours and 47 minutes of sleep on Sundays, compared to 6 hours and 51 minutes on weeknights
• 54.4% of adults say stress and anxiety are the top things keeping them awake

In a comprehensive survey of 1,250 U.S. adults, nearly 31% reported that Sunday is the hardest night of the week to fall asleep, far outranking any other day. Comparatively, just 3.6% of people reported Thursday as the most difficult.

What Are the Sunday Scaries?

Also known as the 'Sunday blues,' the Sunday scaries refer to those feelings of dread and anxiety that creep in as the weekend winds down. According to the American Academy of Sleep Medicine (AASM), this isn't just in your head—it's a documented phenomenon affecting people across all demographics.

Dr. Alex Dimitriu, founder of Menlo Park Psychiatry & Sleep Medicine, explains: 'Sunday scaries are essentially a form of performance anxiety, much like before a test or a presentation. Part of it is natural, but it can also be too much, leading to stress, insomnia, and a worsened night of sleep.'

Why Sundays Hit Different: The Science Behind Sunday Anxiety

Research suggests that Sunday is actually the unhappiest day of the week for many people. But why does Sunday night sleep anxiety affect us so intensely?

Studies show that daily stress and sleep exist in a cyclical relationship—poor sleep increases stress reactivity, while stress disrupts sleep quality. This creates a particularly challenging dynamic on Sunday nights when anticipatory anxiety about the week ahead peaks.

The Generational Divide

Interestingly, Sunday scaries aren't experienced equally across all age groups:

• 33.9% of millennials (ages 26-41) always or often have trouble falling asleep on Sundays
• 31.9% of Generation Z (ages 18-25) report the same struggles
• Only 9.6% of baby boomers (ages 58-75) experience regular Sunday sleep issues
• No adults aged 76 or older reported these problem

 💡 Weekly Wellbeing Tip: The Sunday Reset Ritual

Breaking the Sunday Scaries Cycle: Evidence-Based Solutions

The good news? You don't have to accept Sunday night insomnia as inevitable. Here are research-backed strategies to reclaim your Sunday sleep:

1. Create a Sunday Wind-Down Ritual: Start your evening routine 2-3 hours before bedtime. This might include gentle stretching, reading, or journaling about the positive moments from your weekend.

2. Practice the 'Monday Morning Prep' Technique: Reduce Monday morning anxiety by preparing the night before. Lay out clothes, pack your lunch, and write down your top 3 priorities for the week. This gives your mind permission to rest.

3. Try the 4-7-8 Breathing Method: When anxiety peaks, use this proven technique: Inhale for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system and promotes relaxation.

4. Implement a 'Worry Window': Set aside 15 minutes earlier in the day (not at bedtime) to write down your concerns about the upcoming week. This prevents them from surfacing when you're trying to sleep.

5. Create Positive Monday Associations: Plan something enjoyable for Monday—whether it's your favorite coffee, a lunch with a colleague, or a podcast you love. Having something to look forward to can reduce Sunday anxiety.

Your Sunday Sleep Success Toolkit

Remember, overcoming Sunday scaries is about creating sustainable habits that support both your mental health and sleep quality. Small, consistent changes can make a significant difference in how you experience Sunday evenings.

Consider keeping a sleep and mood journal to track what helps and what doesn't. Our Gratitude Glow journal includes specific prompts for evening reflection and anxiety management—perfect for transforming your Sunday night routine.

The Bottom Line

You're not alone in struggling with Sunday night sleep. With 79.5% of adults experiencing this challenge, it's clear that Sunday scaries are a widespread issue deserving of attention and practical solutions.

Start with one strategy this Sunday and gradually build your toolkit. Your Monday morning self will thank you for the investment in better Sunday night sleep.

Which Sunday scaries solution will you try first? Remember: progress over perfection is the key to lasting change.

References

1. American Academy of Sleep Medicine Sleep Prioritization Survey 2022: Sunday Scaries. Feb. 17-24, 2022. Retrieved September 14, 2022. https://j2vjt3dnbra3ps7ll1clb4q2-wpengine.netdna-ssl.com/wp-content/uploads/2022/07/sleep-prioritization-survey-sunday-scaries.pdf
2. Csikszentmihalyi, M., Hunter, J. Happiness in Everyday Life: The Uses of Experience Sampling. Journal of Happiness Studies 4, 185–199 (2003). Retrieved September 16, 2022. https://link.springer.com/article/10.1023/A:1024409732742
3. Slavish, D. C., Asbee, J., Veeramachaneni, K., Messman, B. A., Scott, B., Sin, N. L., Taylor, D. J., & Dietch, J. R. (2020). The Cycle of Daily Stress and Sleep: Sleep Measurement Matters. Annals of Behavioral Medicine, 55(5), 413–423. Retrieved September 15, 2022. https://pubmed.ncbi.nlm.nih.gov/32756869/
4. Polk, M. G., Smith, E. L., Zhang, L.-R., & Neupert, S. D. (2020). Thinking ahead and staying in the present: Implications for reactivity to daily stressors. Personality and Individual Differences, 161, 109971. Retrieved September 15, 2022. https://www.sciencedirect.com/science/article/abs/pii/S0191886920301604
5. Qian, X. L., Yarnal, C. M., & Almeida, D. M. (2014). Does leisure time moderate or mediate the effect of daily stress on positive affect? An examination using eight-day diary data. Journal of leisure research, 46(1), 106–124. Retrieved September 15, 2022. https://pubmed.ncbi.nlm.nih.gov/25221350/