Individuals across the United Kingdom who struggle with evening anxiety, particularly the phenomenon known as the Sunday scaries, are being encouraged to explore a straightforward breathing technique endorsed by the National Health Service. This method, detailed on the NHS Better Health website, aims to promote relaxation and alleviate worries that can interfere with a restful night's sleep.
Understanding the Sunday Scaries and Sleep Challenges
While anxious thoughts are not limited to any specific time of day, they often feel most overwhelming at bedtime. This is when people attempt to unwind from daily pressures and prepare for the following day. The Sunday scaries, a term popularised to describe feelings of melancholy or apprehension on Sunday evenings before the workweek begins, exemplify this common experience. Such emotions can make it difficult to drift off, leading to restless nights and fatigue.
The Role of Meditation in Sleep Hygiene
According to NHS guidance, practising meditation can be an effective tool for managing troubling thoughts and preparing both body and mind for sleep. Often referred to as sleep meditation, this practice has been shown to help individuals fall asleep more quickly, enjoy longer sleep durations, and achieve deeper rest. Meditation exercises work by encouraging relaxation, allowing people to unwind and release concerns from the day.
The calming effects of meditation on the body are significant. It promotes slower breathing patterns and reduces heart rates, physiological changes that are conducive to falling asleep. For those who occasionally face difficulties nodding off, incorporating such techniques into their routine could prove beneficial.
Introducing the NHS 4-7-8 Breathing Technique
For anyone interested in trying meditation, the NHS outlines a specific breathing method known as the 4-7-8 technique. This approach is repetitive, with a counting sequence that gently focuses the mind on the breath, thereby helping to ease worries and intrusive thoughts.
To practice the 4-7-8 method, follow these steps after getting comfortable in bed:
- Inhale quietly through your nose for a count of four seconds.
- Hold your breath for seven seconds.
- Exhale completely through your mouth for eight seconds.
- Repeat this cycle four times.
This simple routine can be performed not only at bedtime but also at other points during the day when feelings of anxiety arise. Its structured nature provides a mental anchor, diverting attention from stressors and fostering a sense of calm.
Seeking Further Support for Anxiety
The NHS acknowledges that most people experience anxiety from time to time, but it emphasises that support is available if these feelings begin to impact daily life. Anxiety can manifest through various mental and physical symptoms, including trembling, headaches, sweating, shortness of breath, difficulty concentrating, and persistent intrusive thoughts.
If you need someone to talk to, the Samaritans offer confidential support via phone at 116 123 or email at jo@samaritans.org. Additionally, you can refer yourself directly to an NHS talking therapies service without needing a GP referral in many cases.
The NHS advises consulting a general practitioner if you find it challenging to manage anxiety, fear, or panic on your own, if self-help strategies are not proving effective, or if you prefer to obtain a referral through a GP. For urgent but non-emergency assistance, request an urgent GP appointment or call 111. In emergencies where immediate help is required, dial 999 or visit Accident and Emergency without delay.
