The Bedtime Brain Dump
Have you ever found yourself lying in bed, mind racing with everything you need to do tomorrow? Maybe it’s a work deadline, an email you need to send, or something you forgot to do today. You’re ready for sleep, yet your brain refuses to switch off.
If this sounds familiar, you’re not alone. Many people struggle to fall asleep because of mental clutter—the swirling thoughts of unfinished tasks and responsibilities. But there’s a simple, science-backed solution: writing a to-do list before bed.
This small habit, sometimes called a “bedtime brain dump,” has been shown to help people fall asleep faster, sleep better, and wake up feeling more refreshed.
Why Your Brain Won’t Let Go of Tasks
Our brains are wired to keep track of unfinished tasks—a psychological effect known as the Zeigarnik Effect. This principle, first discovered by psychologist Bluma Zeigarnik, explains why we tend to remember incomplete tasks better than completed ones.
While this can be helpful for staying organised, it can also increase stress and disrupt sleep. When you go to bed with unfinished business on your mind, your brain keeps those thoughts active, trying to hold onto them until they’re resolved.
This is why you might find yourself mentally rehearsing tomorrow’s tasks instead of drifting off to sleep.
The Science Behind Writing It Down
Luckily, writing your tasks down helps your brain let go of them.
A study by Baylor University found that participants who spent just 5 minutes writing a to-do list before bed fell asleep significantly faster than those who didn’t.
Why? Because once you externalise your thoughts onto paper, your brain treats them as “handled” and no longer needs to keep them in active memory. This reduces mental tension, allowing you to relax and transition into sleep more easily.
In essence, your brain trusts the list to hold the information for you—so you don’t have to.
How to Do a Bedtime Brain Dump
The best part? This practice takes just a few minutes and requires nothing more than a notebook or piece of paper. Here’s how to do it:
Before bed, grab a notebook or some paper.
Write down everything you need to do tomorrow or in the next few days. Include work tasks, errands, reminders—anything that’s taking up mental space.
Be as specific as possible. Instead of writing “work on project,” write “email Sarah the report by noon.”
Once it's written down, put it away. Tell yourself, “It’s taken care of. I can deal with it tomorrow.”
Go to sleep with a clear mind.
This simple habit doesn’t just improve sleep—it also makes you more productive and less stressed during the day, since you wake up with a clear plan of action.
Small Habit, Big Impact
Better sleep is one of the most powerful things you can do for your wellbeing. It affects everything from your mood and energy levels to your ability to focus and handle stress.
If you’ve been struggling with bedtime overthinking, try this for a week and see how it changes your sleep and stress levels.
Sometimes, the best way to clear your mind is to simply write it down.
