When thoughts keep returning at bedtime, you could try writing down upcoming tasks before getting into bed. A small laboratory study found that people fell asleep faster after this exercise. That does not promise the same result for everyone or establish that unrecorded thoughts are the only cause of your sleep difficulties.

If the problem keeps happening or affects your days, seek medical advice. Writing can remain a way to keep information, without becoming another requirement for a successful night's sleep.

Bedtime thoughts do not explain the whole sleep problem

You might notice concerns more when things are quiet. That observation cannot establish whether you have insomnia, nor can it rule it out.

The US National Heart, Lung, and Blood Institute (NHLBI) describes symptoms of insomnia, including difficulty falling asleep and waking during the night. Noting when these happen and how you feel during the day may help you discuss them with a health professional.

Keep bedtime writing from becoming a work session

A list can keep information for tomorrow. If it leads you to open emails, prepare an application or try to resolve every worry, it has become a different activity.

Choose something you can put down easily. If your phone draws you towards other content, a sheet of paper may suit this exercise better. You do not need a perfect list before going to sleep.

What the writing study actually compared

In a 2018 study by Scullin and colleagues, 57 healthy young adults wrote for five minutes before a night monitored in a laboratory. One group described upcoming tasks; the other described activities they had completed. The first group fell asleep faster.

The comparison is between those two instructions in that setting. It does not establish fewer night-time awakenings, a lasting benefit for people with insomnia or an equivalent effect from voice notes. It was not a test of Molleva.

Try a short version that suits you

Before bed, write down a few tasks you want to return to tomorrow. Give them enough detail to understand later: “call the garage about the quote” rather than “car”. For something already started, note where to pick it up.

Then put the page or device down. If another idea comes, you can choose to keep it without continuing until every thought has disappeared. Notice whether the exercise is useful for you. Leave it if it prolongs your concerns.

For the differences between this list, meeting notes and a rough draft, see brain dumps, note-taking and quick capture.

Keep a thought in Molleva

Clear my head gives you somewhere to write what you want to find again. Later, decide whether it belongs in Today or Later. Writing and basic small steps are free; the app is not a treatment for insomnia.

Confirmed notes are saved on Molleva's servers. Saving requires an internet connection; an unconfirmed draft is not a saved note. See how the app works.

Questions about writing before bed

Should I do it every night?

The study does not establish an ideal long-term frequency. You can try it without making it a daily ritual and see whether it suits you.

What if writing does not change anything?

That does not mean you are doing it wrong. Several factors affect sleep. The NHLBI describes insomnia treatments, including cognitive behavioural therapy for insomnia. A health professional can assess what is appropriate for you.

When should I seek advice?

Speak to a doctor when sleep difficulties affect daily activities. Bringing a few notes about the nights involved can help, without having to identify the cause yourself.