Scientists Have Identified A Simple Way To Fall Asleep Faster

• 10.09.2026, 16:49

Psychologists call this technique “cognitive unloading.”

Experts believe that writing down a to-do list for the next day before bed can help you fall asleep faster. This simple technique reduces the number of unfinished thoughts that people mull over in bed, according to TIME.

A small study showed that participants who spent five minutes writing down upcoming tasks fell asleep, on average, nine minutes faster than those who recalled tasks they had already completed. The more specific the list was, the faster sleep set in.

Psychologists call this technique “cognitive unloading”—a person transfers information from their memory to an external medium, thereby freeing up their attention. “You have all these tabs and apps open in your head, and there’s always some activity running in the background,” explains psychologist Stephanie Hai.

Experts advise making the list not right after you’ve gone to bed, but in the evening after finishing work and other main tasks. This only takes 5–10 minutes. It’s best to choose three main tasks for the next day and check them against your calendar.

It’s important not to turn your evening list into a detailed plan for your entire life. The wording should be specific; instead of “prepare for the meeting,” it’s better to write “compile third-quarter data and send the presentation.”

“The goal isn’t to plan out your entire life,” experts note. It’s enough to write down what’s important not to forget, and then set the list aside until morning.