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

Nothing deters sleep like a nighttime mental ambush. Just as your head hits the pillow, tomorrow’s to-do list crawls out from under the bed. You’re suddenly answering emails in your mind, crafting meeting agendas, and ruminating over the appointment you still need to schedule. Try this instead: Write down tomorrow’s to-do list tonight.“One of the most common things I hear from patients with insomnia is, ‘I’m tired and exhausted, but my mind won’t shut off,’” says Dr. M. Taruj Ali, medical director of sleep medicine at Mary Washington Healthcare in Fredericksburg, Va. His patients often describe “a running mental inventory of unfinished tasks and what needs to happen tomorrow.” Spending a few minutes putting those thoughts on paper can give your brain permission to set them aside for the night.The timing matters, however: Don’t save the exercise for the moment you climb into bed. Experts recommend spending five to 10 minutes on it in the evening when you wrap up your structured tasks, like finishing work, chores, or whatever occupies the bulk of your time. “Getting those things out of your head and onto paper can reduce the pressure to keep thinking about them,” says Sari Chait, a c...