How to beat the Sunday slump

YOU know that sinking feeling – the one that starts around tea-time on Sunday. The fun is officially over and all that's looming between you and another working week is a pile of un-ironed clothes, an even bigger pile of dishes and a crashing headache from last night's antics.

Even if you have a robust immune system, the chances are you will have been struck down by the affliction that appears to be as more prevalent than the common cold – the Sunday Night Blues.

Brooding about Monday morning, the overdue report and bulging e-mail box is causing us more problems too. Research has now found that Sunday is the most sleepless night of the week, with nearly 60 per cent of employees struggling to get some shut-eye.

Psychologists say Sunday night blues is a by-product of the increasingly hectic lives we lead, resulting in many more of us becoming stressed.

"Friday is a real joy for people as they have the whole weekend ahead but all-too-often they end up cramming too many things in and it seems as if they've hardly had a weekend," says Edinburgh-based chartered psychologist Ben Williams. "Cleaning, grocery shopping, spending time with the kids, seeing the family all take time and then, before they know it, it's back to work."

And so, when we arrive at our desks, many of us feel glum and simply grit our teeth and count down the days until our next weekend. Yet, it doesn't have to be like this. There are lots of things you can do to banish the Sunday-night blues and make sure you arrive at your desk feeling that bit more refreshed – and positive.

SLOW DOWN AND BE SELECTIVE

"Happiness is a by-product of doing things that are worthwhile," explains Ben, "yet too many people are desperate to 'have a good time' and do things like visit the cinema or go to the pub which they think will bring them happiness."

So stop chasing something that is elusive, slow down and focus on quality not quantity. Do fewer things and do them well – the chances are you'll enjoy them better, anyway.

MAKE PLANS

Doesn't it feel great when you book your summer holiday and it's pencilled in the diary? And isn't it exciting to look at all the fun things you have planned in advance? Well, do this every day – foster an optimistic attitude and look forward.

Instead of worrying over what you haven't done, think about what you can get up to in the week ahead.

"Inject some fun into your life by curling up and reading a Jane Austen novel or going to a line dancing class," says psychotherapist Phillip Hodson of the British Association for Counselling and Psychotherapy. "You can't predict exactly what is going to happen in the future, but arranging to do things that bring you pleasure helps you feel that at least you are steering it in the right direction."

ENJOY IT AND BREAK THE HABIT

Why should Sunday mean a date with the iron, mop or Mr Muscle? Rather than mourn the end of yet another weekend, get out of the house and enjoy your last day – it's still the weekend, after all.

"Anxious thoughts are always in the back of our minds, but when we stop, or are idle, there is space for them to come to the fore," says stress coach Gladeana McMahon.

Changing your Sunday night habits can do wonders for your mood so ditch your appointment with the sofa and the remote control and visit the gym, or go for a stroll. It might just break that blues cycle and the exercise will produce a rush of endorphins – the happy hormone.

HAVE A SOAK

It's a cliche but it does work. In fact, a study at the Mayo Clinic in the US found that soaking in a hot bath gives many of the health benefits of exercise – without the effort. This relaxing pastime increases the heart rate while lowering blood pressure.

DRINK CAREFULLY

A milky cup of tea or a latte may perk you up but the caffeine will cause an even bigger slump.

"Also watch out for caffeine in soft drinks, energy drinks, herbal slimming pills, dark chocolate and cold and flu remedies," explains nutritionist Emma Conroy of Edinburgh Nutrition.

"Nearer bedtime, try herb tea – chamomile or a relaxing herbal blend with hops, passionflower and valarian. And avoid alcohol. It may zonk you out but reduces sleep quality."

EAT WELL

That late night kebab may have ruined your healthy eating regime but that doesn't mean Sunday should be a hangover blowout.

Emma explains: "If you have difficulty staying asleep, during the day steer clear of sugary foods and go for whole grains rather than white."