Research shows that "cognitive offloading" can help you get a better night's sleep.
Tossing and turning in bed is an all-too-familiar experience for many of us. As much as we love our sleep masks and bedtime podcasts, the more tips to drift off into dreamland the better, and some researchers have made the case for the tried-and-true to-do list.
A study has explicitly tested the impact of making a to-do list before bed. The authors found that the group of participants who jotted things down fell asleep 15 minutes faster, on average, than those who had their tasks simply swirling in their heads.
Although thinking of tasks may not seem like a recipe for rest, lead author Michael Scullin told the BBC the ritual is an act of “cognitive offloading.” In this sense, the list serves as a filing system of sorts to relieve mental load, which can then reduce stress and make getting a good night’s sleep easier.
Instead of having the tasks swirling around in your head randomly, they are put into some sort of order. They are "filed", as it were, ready to be dealt with in due course. As an added bonus you don't have to worry about forgetting them.
So how much should you write? Scullin said being specific and comprehensive is best, noting participants who wrote 10 or more tasks snoozed the fastest.
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