How Writing a To-Do List Can Help You Sleep Better

If falling asleep is a challenge for you, a simple remedy might be closer than you think: a pen and a piece of paper.

One common reason people have trouble dozing off is the stress of worrying about tasks awaiting them the next day, especially unfinished ones. A solution could be jotting down these tasks, as research suggests this technique might help you fall asleep up to nine minutes faster. Unlike self-reported sleep estimates, the study verified sleep patterns using polysomnography, a comprehensive sleep test that monitors brain activity, breathing, and movements.

Although the study by Professor Scullin involved a relatively small group, the findings can be explained by a psychological process called "cognitive offloading." This concept refers to the practice of reducing mental strain by taking a physical action. A simple example is turning a map to align it with your surroundings, which lightens your mental workload and makes navigating easier.

A similar effect was observed in a study involving employees at a German IT firm. Those who finished their tasks by the end of the week were less likely to dwell on work problems over the weekend, compared to those with incomplete tasks. Christine Syrek of the University of Trier explained that unfinished tasks increase "perseverative cognitions," which are persistent, repetitive thoughts about past or future concerns that can negatively impact sleep quality.

Writing a to-do list before bed acts like a mental download, transferring your worries onto paper and freeing your mind from the need to keep track of them. This process helps you organize your thoughts, providing a sense of relief. Plus, having a written reminder means you don’t have to worry about forgetting anything important.

For the best results, it’s recommended to list out specific tasks rather than general categories, even if it makes the list longer. Scullin’s study found that participants who created detailed lists with more than 10 tasks fell asleep on average 15 minutes faster than those who didn’t make lists at all, and six minutes faster than those who wrote shorter lists. Being specific appears to be key.

Writing a to-do list before bed might seem like extra work when you’re already tired, but it could make a real difference. It won’t magically reduce your workload, but it might help ease your mind and improve your sleep. And when you wake up, you’ll have a clear plan in place, giving you a head start on the day ahead.