Struggling to sleep due to stress about upcoming tasks may be more common than you think, but a new study suggests that writing a to-do list before bed could be a simple yet effective solution.
In a study conducted at Baylor University in the U.S., participants who wrote a to-do list before bed fell asleep faster than those who wrote about what they had accomplished that day. The results were clear: the group writing a list of tasks for the following day and beyond fell asleep an average of nine minutes quicker.
Dr. Michael Scullin, director of the Sleep Neuroscience and Cognition Laboratory at Baylor, led the research and used a method called polysomnography to confirm sleep patterns. This technique, which tracks brainwaves and other bodily functions, found that the to-do list group experienced quicker sleep onset compared to the group who reflected on their completed tasks.
The study’s findings can be attributed to a psychological mechanism called “cognitive offloading.” This is when individuals reduce mental stress by taking physical action, like writing down thoughts, to make mental tasks easier. By writing a to-do list, individuals can reduce the mental burden of trying to remember and process tasks when they should be winding down. The process of transferring tasks from the mind to paper helps to organize thoughts and provides reassurance that the tasks are not forgotten.
Christine Syrek, a researcher from the University of Trier, studied employees at a German IT company and found that individuals with unfinished work at the end of the week were more likely to ruminate on work-related problems over the weekend. This “perseverative cognition” worsened sleep quality, suggesting that unresolved tasks are a significant contributor to sleep disturbances. Syrek’s findings indicated that the perception of incomplete tasks could have a lingering impact on sleep, even more so than time pressures at work.
Dr. Scullin’s study, although not large, supports the idea that offloading tasks before bedtime can significantly reduce the cognitive load. His research found that participants who wrote longer to-do lists, with more than 10 specific tasks, fell asleep even faster—up to 15 minutes quicker than those who didn’t write any list. The more comprehensive the list, the better the results, as it provided a clearer structure for handling the upcoming workload.
While it may feel like an added effort when you’re already tired, taking the time to write down your tasks before bed could help ease anxiety and lead to better sleep. So, next time you’re struggling to drift off, consider creating a detailed to-do list—your brain may thank you for it.
