When I think of the word "sleep", I immediately have a picture: a soft blanket, darkness and silence. But in reality, it is not always so simple. I had periods when the night dragged on endlessly, and I tossed and turned until dawn. Then I came up with my own list of steps that gradually help to return sleep.

First - evening rituals. I stopped checking my phone before bed. It sounds trivial, but it was the light of the screen and endless news that stole hours of sleep from me. Now I have a rule: no gadgets at least an hour before bed.

Second - tea. I found the perfect herbal tea for myself: chamomile, lemon balm and a little lavender. It's not magic, but the body seems to receive a signal: "time to slow down."

Third - aroma. I bought a small aroma diffuser and sometimes I drip orange or vanilla oil into it. The room immediately becomes calm.

Fourth, thoughts. Before, I would lie down and start going over all my tasks in my head. Now I keep a notebook: before going to bed, I write down what worries me and put it aside. It seems to help the brain understand: tomorrow you will return to these tasks, but now you can rest.

Fifth, sound. Sometimes I turn on white noise or recordings of rain. And this helps amazingly: it seems that there is something constant nearby, and you stop worrying.

Sleep is probably the most fragile thing in our life. But it is worth helping yourself a little - and it comes back, like an old friend.