Write a worry journal before bed

Spend 5-10 minutes before your wind-down routine writing down whatever is on your mind — worries, tomorrow's tasks, unresolved thoughts. Close the notebook and set it aside.

Why It Works

Racing thoughts at bedtime are one of the most common causes of sleep onset difficulty. Writing externalizes the mental loop, giving your brain permission to stop rehearsing unfinished concerns. A Baylor University study found that writing a specific to-do list for the next day (not a journal of completed tasks) reduced sleep onset latency by 9 minutes.

Tips

• Be specific: "email client about invoice" works better than "work stuff"
• Keep pen and paper by the bed so you can offload stray thoughts without turning on a screen
• Pair with a consistent wind-down routine for compounding benefit