Writing a 'to do list' before bed helps ease anxiety

Make a List; Fall Asleep Faster

Here's a quick and easy trick that will help you fall asleep faster

'Most people just cycle through their to-do lists in their heads, and so we wanted to explore whether the act of writing them down could counteract night-time difficulties with falling asleep'.

'The alternative hypothesis is that writing a to-do list will "offload" those thoughts and reduce worry'.

There are just two schools of thought about that particular."1 is the fact that now talking about the future could lead to increased stress about unfinished activities and wait for sleep, while sourcing about finished activities should perhaps not trigger stress."The alternative hypothesis is that composing a to-do record will "offload" these thoughts and cut back stress" Some 51 percentage of Brits have trouble dropping off to sleep, with women three times more likely to undergo from the findings are printed in the Journal of Experimental Psych". And in fact, they did find that people who wrote longer lists of completed tasks took longer to fall asleep, compared to those who wrote shorter ones.

The results show those who wrote the to-do lists fell asleep on average nine minutes more quickly than those asked to write about completed tasks.

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"We think that when people offload everything in their mind that might be hard to remember otherwise, it gives them some relief from that rumination", says lead author Michael Scullin, assistant professor of psychology and neuroscience at Baylor University.

The study of 57 university students, conducted in Baylor's Sleep Neuroscience and Cognition Laboratory, was published in the American Psychological Association's Journal of Experimental Psychology.

WRITING a "to-do" list at bedtime helps people fall asleep faster, a study found. With that method, researchers monitor electrical brain activity using electrodes.

They were divided into two randomly selected groups and given five-minute writing assignments before going to bed.

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The US researchers asked some study participants to spend five minutes before bed writing a list, in paragraph or bullet point form, of tasks they needed to do not forget to complete over the next few days. The other half were asked to write down tasks they'd completed earlier that day and in the previous few days. "It was simply lights out after they got into bed".

"Measures of personality, anxiety and depression might moderate the effects of writing on falling asleep, and that could be explored in an investigation with a larger sample", he said.

"We recruited healthy young adults, so we don't know whether our findings would apply to patients with insomnia, though some writing activities have previously been suggested to benefit such patients".

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