Fall Asleep 9 Minutes Faster
Experts reveal a 5-10 minute bedtime to-do list can clear your mind and reduce stress, backed by a 2018 study of 57 adults
A simple to-do list before bed can be the key to falling asleep faster, according to experts. A 2018 study found that participants who wrote a to-do list before bed fell asleep an average of nine minutes faster than those who did not.
The study, which involved 57 adults ages 18 to 30, randomly assigned participants to either write about tasks they needed to complete or list what they had accomplished during the previous few days. The results showed that the more specific the to-do lists were, the faster the participants fell asleep.
Dr. M. Taruj Ali, medical director of sleep medicine at Mary Washington Healthcare in Fredericksburg, Va., recommends spending five to 10 minutes on writing a to-do list in the evening. This can help give your brain permission to set aside thoughts of unfinished tasks and what needs to happen tomorrow.
Sari Chait, a clinical psychologist in Dedham, Mass., agrees that getting tasks out of your head and onto paper can reduce the pressure to keep thinking about them. By doing so, individuals can clear their minds and reduce mental pressure, making it easier to fall asleep.
## Why it matters The ability to fall asleep quickly is crucial for overall health and well-being. When individuals struggle to fall asleep, it can lead to a range of negative consequences, including fatigue, decreased productivity, and increased stress. By incorporating a simple to-do list into their bedtime routine, individuals can take a proactive step towards improving their sleep quality.
The timing of the to-do list is also important. Experts recommend spending five to 10 minutes on it in the evening when you wrap up your structured tasks, rather than saving it for the moment you climb into bed. This can help signal to your brain that it's time to wind down and prepare for sleep.
By trying this simple trick, individuals can potentially fall asleep faster and improve the quality of their sleep. With the demands of modern life, it's easy to get caught up in thoughts of unfinished tasks and what needs to happen tomorrow. But by taking a few minutes to write down your to-do list, you can clear your mind and reduce mental pressure, making it easier to get a good night's sleep.
