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The Ultimate Self-Care Sunday: Recharge for the Week Ahead

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Embrace Your Sunday


Sundays are often bittersweet. They remind us of the weekend's end and the impending workweek. However, transforming your Sunday into a self-care sanctuary can make the transition less daunting and more rejuvenating. Here's how to craft the ultimate Self-Care Sunday:


sunday self care

Morning Serenity: Wake Up Gently


1. Slow Start:

Resist the urge to check your phone. Instead, gently wake up your senses with soft music or natural light.


  • How to Impliment a Slow Start:

    • Set your alarm to something you and your senses will love. If you have an iphone, here are directions as to how to set your alarm to a song: Click here for directions.

    • Unsure what song/ringtone to use for waking up?

      • Studies found that alarm sounds perceived as “melodic”, irrespective of the specific type or genre, lead to significantly reduced feelings of sleep inertia, when compared with alternative musical variations such as “unmelodic” beeping alarms.

      • “Melodic” music can be defined as a tune that’s easy to sing or hum along to, such as Madonna’s song Borderline, Midnight Oil’s Wedding Cake Island, or Happy by Pharrell Williams. (read study here)



  • Why it is important:

    • Scientists found that if you wake to a bad alarm, your 'work performance can be degraded for periods up to four hours'. (read article here!)

    • Sleep inertia refers to the groggy and disoriented state that individuals often experience upon waking from sleep. It typically lasts for a short period, but in some cases, it can persist for up to four hours.

    • During sleep inertia, people may find it challenging to fully awaken, make decisions, or engage in complex tasks.

    • Good-quality sleep is essential for overall health and productivity. In Australia, insufficient sleep is estimated to cost the economy A$17.9 billion each year due to reduced work performance and accidents caused by drowsiness.

    • To combat sleep inertia and regain alertness after waking, individuals can employ strategies such as consuming caffeine, exposing themselves to light, or taking a warm shower. Using melodic music for gradual waking can be a very effect method of reducing sleep inertia. These measures can help alleviate the effects of sleep inertia and facilitate a smoother transition from sleep to wakefulness.


2. Mindful Movement:

Engage in a calming activity like yoga or a leisurely walk. Focus on your breath and the serenity of the morning.


  • Nourishing Breakfast: Fuel Your Body and Mind

    • Healthy Breakfast: Opt for a nutritious and hearty breakfast. Think avocado toast, a smoothie packed with greens and fruits, or oatmeal topped with nuts and berries.

  • Hydration: Start with a glass of water or herbal tea to hydrate and refresh your system.



Mid-Morning Activities: Engage Your Mind


3. Creative Outlet:

Delve into a hobby. Whether it’s painting, writing, or gardening, let your creativity flow.



4. Digital Detox:

Take a break from screens. Read a book, journal, or simply enjoy the quiet.


Afternoon Relaxation: Unwind and Recharge


5. Pampering Session:

Treat yourself to a spa-like experience at home. A warm bath, face masks, and aromatherapy can work wonders.

  • Try our Neo Restore Mask for the ultimate spa facial at home!



6. Relax and Revitalize Time:


7. Healthy Lunch: Keep it Light and Refreshing

  • Simple, Wholesome Meal: Prepare a salad with fresh greens, grilled chicken or tofu, and a light dressing. Complement it with a refreshing mocktail or fruit-infused water.


Late Afternoon: Connect with Nature


8. Outdoor Time:

Take a walk in a nearby park, go for a bike ride, or sit in your garden. The fresh air and natural surroundings are excellent mood boosters.



Evening Routine: Prepare for the Week


9. Meal Prep:

Cook and prepare meals for the week. It’s a productive way to ease weekday stress and get you ready for the week!





10. Set Goals:

Reflect on your achievements from the past week and set intentions for the week ahead. Download our Sunday Guide to reflect and set goals for the week. Try My Ultimate Self-Care Sunday Guide Here for goal setting and reflection. (Click here for the Download!)


Nighttime Wind Down: Quiet and Calm


11. Relaxing Activities:

Engage in calming activities like reading or listening to soothing music. Try a hobby, a walk outside, or soak in the bath.


12.Bedtime Ritual:

A consistent bedtime routine signals your body it’s time to sleep. Try deep breathing or meditation to relax your mind.


13. Sweet Slumber: Rest Well



Self Care Sunday:

Self-Care Sunday is about nurturing your wellbeing and preparing for the week ahead. It’s a personal experience, so tailor it to suit your needs and preferences. By dedicating this time to yourself, you’ll not only end your weekend on a positive note but also start your week feeling refreshed and motivated. Remember, self-care isn't selfish; it’s essential.






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