Follow a sleep routine: 7 steps before going to bed

Often we follow a series of habits that prevent good rest and that we should avoid. There are several activities that we can incorporate, instead, routinely to achieve a healthy sleep.

The Global Observatory for Healthy Sleep recommends:

Go for a walk

A short walk at night will help you to leave worries behind while doing a gentle exercise that favors sleep. Disconnect from daily distractions or reflect on your interests. Enjoying between 20 and 50 minutes of solitude and silence per day has high benefits for mental health, and the time you spend on yourself can help you manage your emotions and prioritize your goals.

Plan your day

Check the agenda and leave everything you need ready for the next day will make you sleep with less worry. If you have proposed an exercise routine, leave the bag and sportswear ready to get dressed and leave in the morning as soon as possible. This minimizes the risk of skipping the exercise.

Write in a diary

Another option is to write in a diary the important tasks to carry out, the personal purposes and the methods that you have proposed to fulfill them. If you prefer, you can also review the events of the day and reflect on them to park them once in bed.

Switch off the mobile phone

Radiation can affect the quality of sleep, so you should put it in airplane mode or, preferably, turn it off at least half an hour before going to bed. Have a digital alarm that allows you to do without mobile or other devices with connection in your rest space. Sleeping near them can make it hard to reconcile sleep and / or make you wake up tired.

Put the devices to sleep

When you turn off the phone, also turn off the WiFi. Keep in mind that, when a device tries to pick up a signal, it emits more radiation if the signal is low or nonexistent, so when turning off the WiFi you must also disconnect all connected devices. This way you will give your body and home a rest and the quality of your sleep will improve.


One of the best options to relax is reading. Read printed books without interruption. Reading for a minimum of 30 minutes a day contributes to the ability to concentrate and stimulates memory and learning ability. It is a habit shared by many people who perform high intellectual performance.


Meditation is one of the most beneficial habits that you can implement in your routine. It can last only about 20, even 10 minutes: the important thing is that in that time you manage to clear your mind of worries. A very useful method to relieve stress and anxiety is to let your thoughts flow. Observe them as if you were a mere spectator in a parade and try to determine their origin, and then let them go. They are already a thing of the past. Pay attention to your surroundings and rejoice in the present moment.

Once you are in a state of tranquility, you will be ready to conciliate a deep and restful sleep.

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