Stressed? Writing Down a To-Do List Might Help You Sleep Better
If stress and sleepless nights are familiar, a simple solution may be at hand: writing a to-do list before bed. Studies show that listing tasks for the next day can help clear your mind, allowing you to fall asleep faster and with less worry. Instead of tossing and turning, this habit may ease your nighttime anxiety, making it easier to unwind and get quality rest.
Why a To-Do List Before Bed Works
In a study conducted by Michael Scullin, director of the Sleep Neuroscience and Cognition Laboratory at Baylor University, participants were divided into two groups. One group listed their achievements from the day, while the other wrote down tasks for the next day. Surprisingly, it was those who created a to-do list who fell asleep faster—by an average of nine minutes.
Scullin’s research, confirmed by polysomnography (a type of sleep study), suggests a process known as “cognitive offloading.” By writing down pending tasks, you’re offloading mental stress onto a piece of paper, reducing the load on your mind. This mental relief helps prevent thoughts from swirling around as you try to sleep.
The Power of “Cognitive Offloading”
Cognitive offloading happens when we take an external action to reduce mental strain. For example, turning a map to match the street layout helps orient us with less brain power. Similarly, jotting down a to-do list at bedtime lets you organize your thoughts, putting them in a defined order. This method offers mental relief by effectively “filing away” worries, helping you relax.
Make It a Comprehensive To-Do List
If you’re writing a list to ease stress, be detailed. Scullin’s research found that those who wrote down at least 10 specific tasks fell asleep 15 minutes faster than those who didn’t make a list, and six minutes faster than those with shorter lists. Listing each specific task, rather than using general headings, makes the list more comprehensive, reducing the need to rethink tasks while trying to rest.
Other Ways to Calm Nighttime Anxiety
Beyond writing a to-do list, consider other relaxation techniques if sleep remains elusive:
- Mindfulness: Practicing deep breathing and focusing on your senses can help ease anxiety.
- Reading: A good book can provide a welcome distraction.
- Counting Sheep: While simple, this technique can help quiet the mind.
Ultimately, listing your tasks helps organize your thoughts and eases bedtime anxiety, setting you up for a productive tomorrow. Writing down your responsibilities doesn’t make life less busy, but it offers a head start for the next day—allowing you to sleep soundly and wake up prepared.
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