Having Monday morning blues does not just mean that you don't want to go back to work. There is a scientific basis for your Monday morning blues: your sleeping pattern is out of synch with your internal biological clock. According to a recent research, it was found that your mood is affected not necessarily by the amount of sleep you get, but whether your sleep is "in tune" with your biological clock.

Some of the effects of Monday morning blues are:

•    Inability to concentrate or focus on work.
•    Having a weekend hang over.
•    Lack of motivation to work.
•    Feeling stressed out after a weekend.
•    Being moody or irritable with co-workers.
•    Being late for work in the morning.

Your biological clock is actually a small area in your brain on each side of the hypothalamus called the suprachiasmatic nuclei. This "clock" tells you when you feel awake or sleepy. It's reset by your exposure to light, both natural and artificial. For example, if you habitually sleep from midnight to eight and have relatively the same amount of exposure to light during the week, your clock is synchronized with your lifestyle.

But, when you stay up until three in the morning over the weekend, you expose yourself to more light at night and less bright light the next day, altering both your sleep pattern and your exposure to light. So even if you've had enough sleep; your clock is telling you, on a Monday morning, that you should be sleeping.

The impact of Monday morning blues can be devastating. These effects could cause serious problems at work and bring down one's performance. But if you're looking to make those Monday mornings tolerable, there's hope for you. Expose yourself to bright light in the morning to tell your clock that it's time to be awake rather than asleep.

Another research shows that when your body is active and healthy, the good effects can be felt emotionally. Your mood lifts noticeably, triggering positive emotions and promoting a general feeling of well-being. And though a weekend break might not appear as tempting as a self-indulgent pampering in a resort or a spa, a trip or any leisure activity that boosts your activity level will lift your spirits and leave you invigorated and refreshed mentally, as well as physically.

Tips for handling Monday morning blues:

1. Start getting organized on Friday. Try really hard to clear your desk. If you haven't been able to do it on a Friday, it's worth going in early on Monday before anyone else arrives.
2. It's also worth drawing up a to-do list on a Friday. Then when you get to work on a Monday, start by doing one or two things on that list in the first hour.
3. If you are a party animal, schedule your parties for Saturday evenings.
4. Planning your weekend to some extent will help you to swing back to work smoothly on a Monday morning.
5. Try not to have a hectic weekend.
6. Organize your time well on Sunday. Have an early night on a Sunday. A late night will sap your energy for a whole week. And before you go to bed prepare yourself for the next day like, ironing your clothes and packing your bag or brief case with whatever you will need for work the next day.
7. Try and make sure you don't have a late night on a Sunday, so that you have enough rest to conserve your energy for the next five days.
8. Ensure you have a balanced Sunday with enough leisure time activities and preparing yourself for the week ahead.
9. Going for a brisk walk or exercising on Monday morning could give your week a good start.
10. Organize your time well to reach work on time.

So figure out what will help you beat the blues and implement it regularly to make your Mondays more tolerable.