If your brain likes to rehearse tomorrow's tasks as soon as the lights go off, a pen and paper might be one of the cheapest sleep tools you have. Here's what the research actually found.
Written by Vita Globe Editorial Team | Reviewed against the AASM insomnia guideline and peer-reviewed sleep research
Does writing a to-do list before bed help you sleep?
In a sleep-lab study, adults who spent five minutes writing a to-do list before bed fell asleep faster than those who wrote about tasks they had already completed, and more specific lists were linked to falling asleep faster[1]. It fits with the idea that bedtime worry keeps people awake[2].
Caveat: It was one small study in healthy young adults. It's a low-risk habit, not a treatment for insomnia[5].
Sources: Scullin et al., 2018 · Harvey, 2002 · Verified 2026-09-27
IN THIS ARTICLE
What did the to-do list study find?
Researchers brought healthy young adults into a sleep lab and measured their sleep with polysomnography, the gold-standard sleep test. Before lights out, participants spent five minutes writing either a to-do list for the coming days or a list of tasks they had completed[1].
The to-do list group fell asleep faster. Within that group, people who wrote more specific to-do lists fell asleep faster still[1]. One likely explanation is that writing tasks down "offloads" them, so your brain doesn't feel it has to keep rehearsing them.
Why might writing things down help?
Worry is one of the main drivers of trouble sleeping. A widely cited cognitive model of insomnia describes how bedtime worry increases arousal and leads people to monitor themselves for signs they aren't sleeping, which keeps them awake longer[2].
Stress-related sleep problems are also more likely in people with high sleep reactivity[3]. A to-do list doesn't change that trait, but it can take some of the fuel out of the worry loop.
The NIMH suggests keeping a journal as one practical way to manage stress[4].
What about writing a list of what you got done instead? In the study, the to-do list group fell asleep faster than the completed-list group[1]. So the benefit seems to come from getting future tasks out of your head, not from reviewing your day. If you like a gratitude or reflection practice, you can still do it, just don't count on it as your sleep tool.
How do you do a bedtime brain dump?
- Set a timer for five minutes. That's what the study used[1].
- Write tomorrow's tasks, specifically. "Email Dana the Q4 numbers" beats "work stuff."
- Add worries as action items. "Worried about the dentist bill" becomes "Call dentist about payment plan Thursday."
- Close the notebook. Put it somewhere outside the bed. The list is handled; your job tonight is to rest.
- Use paper, not your phone. Opening your phone invites notifications and scrolling.
| Vague list item | Specific version |
|---|---|
| Groceries | Buy oats, spinach and coffee on the way home Tuesday |
| Work presentation | Finish slides 4–7 before 11 a.m. |
| Call mom | Call mom Wednesday at lunch about the weekend |
What if a to-do list isn't enough?
If you regularly struggle to fall or stay asleep, the AASM strongly recommends cognitive behavioral therapy for insomnia (CBT-I), which combines several techniques and has much stronger evidence than any single habit[5].
For more ideas on quieting a busy mind, see racing thoughts at night.
The honest summary
- A five-minute, specific to-do list before bed helped people fall asleep faster in one sleep-lab study.
- It likely works by reducing bedtime worry.
- It's free and low-risk, but it's not a treatment for chronic insomnia.
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Frequently asked questions
Is it better to journal in the morning or at night for sleep?
The to-do list study tested writing right before bed[1]. Morning journaling may help with stress in other ways, but for bedtime worry, evening writing is the version with sleep-lab data.
How long should I write before bed?
Participants in the study wrote for five minutes[1]. You don't need to write pages.
Should I write about my worries or my tasks?
The study tested tasks. Turning worries into specific next steps is a practical middle ground, since bedtime worry is linked to poorer sleep[2].
Can I use my phone's notes app?
You can, but paper avoids the pull of notifications and scrolling right before bed. See screen time, melatonin and anxiety.
Sources
- Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen. 2018;147(1):139-146. doi:10.1037/xge0000374
- Harvey AG. A cognitive model of insomnia. Behav Res Ther. 2002;40(8):869-893. doi:10.1016/S0005-7967(01)00061-4
- Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018;27(6):e12710. doi:10.1111/jsr.12710
- National Institute of Mental Health. I’m So Stressed Out! Fact Sheet. NIH Publication No. 20-MH-8125. nimh.nih.gov
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
