The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists

This study explored how bedtime writing influences sleep onset. Fifty-seven healthy adults were randomly assigned to write either a to-do list of upcoming tasks or a list of recently completed tasks for five minutes before sleep. Participants who wrote detailed to-do lists fell asleep significantly faster than those who listed completed tasks. The study suggests that offloading future-focused thoughts onto paper may reduce cognitive arousal and improve sleep quality, a critical factor for brain health and cognitive performance.

To fall asleep faster, spend five minutes before bed writing a detailed to-do list of tasks for the next few days. This practice helps reduce mental clutter and cognitive arousal, promoting faster sleep onset. While effective for healthy adults, the findings may not generalize to those with chronic insomnia or other conditions. Further research in broader populations is recommended, but this method is a simple, low-cost strategy to enhance sleep.