Write down everything on your mind before you sleep — tasks, worries and reminders. Nothing is saved or sent: your text disappears when you close or refresh the page.
Your thoughts are safely captured outside your head. Nothing needs to be solved tonight. Your body is ready for sleep.
In a 2018 sleep-lab study at Baylor University, 57 young adults spent five minutes before bed writing either a to-do list for the coming days or a list of tasks they had already completed. Those who wrote a to-do list fell asleep significantly faster — about nine minutes on average — and the more specific their list, the faster they fell asleep. Putting tasks on paper may stop your mind from rehearsing them in bed.
This is a low-risk technique. If writing about worries makes you more anxious, stick to tasks only, or try the cognitive shuffle instead. If poor sleep lasts for months or affects your days, speak to your doctor.
No. Your text stays only on this page and disappears when you close or refresh it. Nothing is stored or sent.
Either works. If screens keep you awake, write on paper by your bed instead.
Around five minutes is enough — that is what the 2018 study used.
You can include both. The study focused on to-do lists, so turning worries into specific next steps may help most.