Want to Fall Asleep Faster? Write a To-Do List Before Bed

Insomnia can be triggered by a racing mind fixated on unfinished tasks. A simple solution is to write tomorrow's to-do list before bed. Dr. M. Taruj Ali, medical director of sleep medicine, notes many insomnia patients complain of a mental inventory of unfinished tasks keeping them awake. Writing down these thoughts helps the brain set them aside.

Experts recommend spending 5-10 minutes on this exercise in the evening, ideally before climbing into bed. Jotting down forgotten tasks on a bedside notepad can also prevent mental planning sessions later. In a 2018 study, writing a to-do list at bedtime improved sleep onset by 9 minutes in young, healthy adults. The more specific the list, the better.

This cognitive offloading strategy reduces mental clutter, allowing the brain to relax. Beyond bedtime, planning tomorrow's tasks before ending the day creates a clear boundary between work and personal life, facilitating better mental disengagement. Start with a brain dump to capture all thoughts, then prioritize three tasks for the next day.

Ensure each task is specific enough for you to remember upon waking. While handwriting is effective, typing on a phone note app is also fine. Avoid turning the list into a source of anxiety by keeping it brief and focusing on what needs to be remembered, not dwelling on past mistakes.