Perhaps one of the most anticipated moments after a hectic day at work is when we are about to go to bed to take a break. And it is normal: to regain energy, forget about the world and allow our body and mind to recover. During these days of contingency, it is possible that our routines are disrupted and this can cause sleep disorders or difficulty in trying to fall asleep.

To resolve some doubts and receive some advice related to sleep, we consulted Cristian Sánchez, a sleep medicine specialist at the Juaneda Miramar Hospital in Spain. For Dr. Sánchez, it is important that we all know that our body works with an internal clock located in the brain and that it depends on external environmental factors such as light and temperature to sleep.

Below, we recommend some rituals to do before going to bed to achieve a true rest.

1. Get ready for bed. When you finish the last activity of the day, you should concentrate on preparing your body and your space for sleeping. If you have to get up early, leave your clothes, your suitcase or your workplace ready. This will give you a feeling of order and tranquility, as well as preparing for the next day's activities.

2. Don't leave things pending. Make a list of the tasks you have pending to complete, this way you will avoid your mind thinking about them for fear of forgetting them.

3. Sleeping in style. It is very important to wear pajamas or comfortable, light clothing that does not fit you tightly and allows you to move freely without any tension.

4. Have you washed your face yet? Get into the habit of washing your face to remove impurities, makeup or oil accumulated during the day, since water, in addition to cleaning, also relaxes the muscles in your face.

5. How about a quick shower? A night bath will allow your body to release tension. Take advantage of the minutes in the shower to breathe deeply, leaving the worries of the day behind.

6. Brush your teeth without fail. No matter how hard your day has been, brush your teeth before going to sleep. This way, you take care of your health and go to bed feeling fresh and clean, which will improve your rest.

7. A drink. Drink something warm like chamomile tea or a little milk. Remember that if you are going to eat at night, it is best to eat in small quantities and with light foods.

8. Avoid places with lighting. Don't forget to close the windows in your bedroom. During the night, our body produces melatonin, known as the sleep hormone, and for it to take effect and improve your rest, it is important to have an environment with little outside light.

9. Cleanliness is key. Wash your sheets and blankets regularly, and choose a pillow that best suits your tastes and sleeping position.

10. Leave your cell phone outside your room. Having mobile devices nearby will create the temptation to browse for a little longer. Avoid using them at bedtime, so you can limit your connection time and respect the time of day for rest.

11. No more television for today. During quarantine or social isolation, there is time for everything. Set a limit on that series or movie you were watching, so when it's time to sleep you can turn off the TV and concentrate only on what's important: your rest.

12. Repeat: “It’s time to sleep.” Finally, be mindful when you fall asleep: lie down, close your eyes, relax, feel your body, breathe in a controlled manner and think about something positive that brings you joy.

Although rituals are associated with a magical and esoteric meaning, our daily routine is marked by those small ceremonies that we do consciously or unconsciously. Sleeping doesn't just mean closing your eyes and laying your body down somewhere, it's a process to which you must pay full attention, especially in times of change like the one we are experiencing.

An effective and refreshing sleep will be reflected in your performance, mood and the energy with which you wake up the next day. We know there are a lot of things to think about these days, how about thinking about them tomorrow?

Sweet Dreams.