How to fall asleep fast by writing a diary

You know the feeling: you're tired, you get into bed, and suddenly your brain decides it's time to review every worry, plan, and unfinished thought from the day. You can't turn it off. You just lie there.

Why writing before bed helps

When you write down what's on your mind, you externalize it. It's no longer just bouncing around your head – it's on paper. Your brain seems to accept that it's been "handled" and stops reminding you. This isn't magic; it's just how brains work.

A study from Baylor University found that people who wrote a to-do list for the next day fell asleep significantly faster than those who wrote about tasks they'd already completed. ¹ The key is getting the unfinished stuff out of your head.

What to write

Keep it simple:

• What's on your mind. Whatever keeps bubbling up. Write it down.
• Tomorrow's to-do list. If you're thinking about what you need to do, list it so you can stop thinking about it.
• Anything unresolved. Arguments, decisions, worries – get them on paper. You're not solving them now anyway.

How to do it

Set your phone aside. Get a notebook (or use an app, but phones before bed aren't great). Spend five minutes writing. That's it. Don't turn it into a project. The goal is to empty your head, not to write something good.

Some people do this every night as part of a routine. Others just do it when they notice their mind won't settle. Either works.

The effect

You won't always fall asleep instantly. But you'll probably lie there less, and the racing-thoughts problem should ease up. It's a small practice with a surprisingly big payoff.