Write a To-Do List to Fall Asleep
Write down what you have to do tomorrow.
That is the whole method.
Why It Works
You get into bed and tomorrow's tasks start surfacing, one after another. Everyone knows the feeling.
That is just your brain rehearsing them so it does not forget.
Put them on paper and it no longer has to. So it goes quiet.
Someone Actually Tested This
Researchers at a U.S. university ran an experiment on exactly this.
Before bed, one group wrote down unfinished tasks. The other wrote down what they had finished. Then their sleep was measured.
The group writing about unfinished tasks fell asleep faster. The more specific their lists, the faster they fell asleep.
You would expect listing undone work to make people anxious. It did the opposite.
How to Do It
- Get a pen and paper.
- Spend five minutes writing down what is coming tomorrow.
- Be specific. Not "get in touch," but "email Sam at ten."
- When you are done, go to bed.
Do not worry about order or priority. This is not about organizing your day. It is about getting it out of your head.
Things to Watch Out For
Use paper rather than a notes app. The screen light and the notifications will undo the calm you just built.
If you catch yourself dwelling on something, stop at the five-minute mark.
One caveat: the study involved 57 young adults over a single night, so it will not work the same way for everyone.
And if you have been unable to sleep for days on end, please see a doctor.