The National Health Service is encouraging individuals who experience difficulty falling asleep, particularly those grappling with evening anxiety or the so-called 'Sunday scaries,' to try a straightforward breathing method endorsed for its calming effects.
Understanding Sleep Anxiety and the 'Sunday Scaries'
While anxious thoughts can occur at any time, they often feel most burdensome at bedtime when attempting to unwind from daily stresses and prepare for rest. This phenomenon is sometimes colloquially referred to as the 'Sunday scaries,' describing feelings of apprehension or low mood on Sunday evenings ahead of the working week.
The NHS's Recommendation for Meditation and Breathing
According to guidance on the NHS Better Health website, meditation practices can be instrumental in preparing both body and mind for a restful night. The health service notes that such exercises can help individuals fall asleep more quickly, enjoy longer sleep duration, and achieve deeper sleep quality.
The NHS explains: "Meditation exercises can enable us to relax, unwind and let go of thoughts or worries from the day. Practicing meditation has many calming effects on the body. It helps encourage slower breathing and lowers our heart rates, all of which can help with drifting off to sleep."
The 4-7-8 Breathing Technique: A Step-by-Step Guide
For those seeking a practical starting point, the NHS highlights a specific 'simple breathing technique' known as the 4-7-8 method. This repetitive counting sequence is designed to gently focus the mind on the breath, potentially easing worries or troubling thoughts that hinder sleep.
To practice the 4-7-8 technique:
- Get comfortable in your bed.
- Inhale quietly through your nose for a count of four seconds.
- Hold your breath for a count of seven seconds.
- Exhale completely through your mouth for a count of eight seconds.
- Repeat this cycle four times.
Broader Context of Anxiety and Support
The NHS acknowledges that most people experience anxiety occasionally, but it emphasises that support is available if feelings of anxiety, fear, or panic begin to significantly impact daily life. Anxiety can manifest through various mental and physical symptoms, including:
- Shaking or trembling
- Headaches and sweating
- Breathlessness or difficulty breathing
- Trouble concentrating
- Persistent obsessive thoughts
Individuals struggling to cope are advised to consider several support avenues. You can refer yourself directly to an NHS talking therapies service, or consult a GP if self-help strategies are not proving effective. For urgent concerns that are not emergencies, the NHS recommends requesting an urgent GP appointment or calling 111. In immediate crisis situations, call 999 or visit A&E.
Additionally, organisations like Samaritans offer confidential support, available by calling 116 123 or emailing jo@samaritans.org for those needing someone to talk to.
