It’s Sunday morning, you’ve woken up feeling shattered (despite having eight hours of sleep) and the idea of leaving the house is enough to make you throw a toddler-style tantrum. 

What you really need is a day on the sofa – a chance to unwind, relax and enjoy some much-needed me-time – but lying around all day isn’t the best way to use your time. Or is it?

While there’s no denying that getting out of the house – whether to do some exercise, see friends or simply pop to the shops – is beneficial for us, there are days when spending some time cosied up inside really can do you the world of good. 

So, if you’ve been able to get some time to yourself, how can you make your day on the sofa extra beneficial for your body and mind?

We asked Dr Naomi Humber, head of mental wellbeing at Bupa UK, to talk us through the main benefits of a sofa day and how to make the most of this time.  

If you’ve been doing a lot of activity recently – whether that’s intense workouts in the gym or lots of time spent on your feet – having a sofa day will allow your muscles to recover and strengthen, which can reduce your risk of getting injured in the future.

“Resting can also lead to a reduction in blood pressure and improve the overall strength of your cardiovascular system,” Dr Humber explains. This is because resting can help to decrease your stress, high levels of which can impact your immune system and sleep.

As a result, spending a day on the sofa can be a good idea when you’ve been particularly busy and stressed out. The cortisol released when we’re stressed can suppress our immune system, but taking a moment to breathe and recuperate helps the hormone return to normal levels. 

And of course, having a sofa day can also offer mental benefits. “Sofa days can allow for time for self-care, compassion and mindfulness,” Dr Humber adds. “These acts of self-care can give us permission to step away from any issues or struggles and decompress.

“This time can also help you to process experiences and emotions to gain perspective. You might even find you finish a sofa day with reduced stress and better mood.” 

You’ve got eight hours ahead of you to chill on the sofa, but how can you make the most of your time? Dr Humber recommends taking the following tips on board.

1. Don’t nap for too long

Research has long shown that napping is good for us; it’s been linked to lowered stress levels, improved mental agility, increased creativity and reduced risk of cardiovascular health events like a stroke. But napping for too long can have a detrimental effect.

“The length of your nap can make the difference between feeling refreshed and feeling groggy and unable to sleep at night,” Dr Humber says. “If you’re tired and trying to catch up on sleep, a little nap may help, but any naps should be taken in the afternoon – make sure to set an alarm so yours lasts no longer than 30–40 minutes.”

2. Stay hydrated

When you’re lounging around on the sofa it’s easy to forget to keep your fluid levels topped up, so make sure you’ve got plenty of drinks on hand. Dehydration can quickly take its toll on your energy levels, whereas drinking plenty of water can have the opposite effect.

You’ll want to break your sofa day up with movement (more on that below), so why not make fetching a drink part of these periods? Why not try a new herbal tea or soft drink? Or how about coming up with your own mocktail or fresh juice for added vitamins?

3. Stretch it out

Lying down for hours on end isn’t good for you, even if you’re feeling a little low on energy. Because of this, you should try to incorporate small, regular bites of movement into your day.

“Break up your day by stretching and walking around the house at least once an hour,” Dr Humber says. “You could set yourself a little reminder to put the kettle on every hour.”

Other ways to remember to stretch could be staying on your feet for five minutes every time you need the toilet (which should be plentiful if you’re staying hydrated) or doing a short three-minute burst of activity at the end of every Netflix episode.

On top of this, Dr Humber says to make sure to get plenty of movement on your non-rest days: “Incorporate 150 minutes of physical activity into your week – by going for a brisk walk or swimming, for example – to work your heart and oxygenate your blood.”

4. Eat nourishing foods

If you want to finish your sofa day feeling more restored, eating nutritious foods should be top of your to-do list. You can enjoy a few treats – this is a self-care day, after all – but giving your body plenty of healthy, nutrient-rich foods will help you to recover both physically and mentally.

“Think of your sofa day like a spa – spas tend to have healthy food options, so give yourself nutritious foods to balance out your day,” Dr Humber says. “A vegetable-rich soup, a protein-based salad or sushi and fruity snacks will help to top up your stores.”

5. Watch calming TV

When you’re stressed out, the last thing you need is to watch TV that’ll put you even more on edge. Try sticking to shows that are comforting or relaxing, whether that’s a comedy, romance or a show you’ve watched before, or reaching for a similar book or podcast.

Remember, this day is all about you-time – so if there’s something you’ve been meaning to watch, read or listen to for a while, treat yourself today. 

Images: Getty