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Are you struggling to fall asleep? Try this simple trick before bed.
Adam BenjaminManaging Editor
Adam Benjamin has helped people navigate complex problems for the past decade. The former digital services editor for Reviews.com, Adam now leads CNET's services and software team and contributes to its game coverage.
ExpertiseOperating systems, streaming services, mobile apps and first-person shootersCredentials
Adam has been covering streaming services since 2013 and wants to help people navigate the subscription creep in their lives.
Insomnia shows no mercy. No matter your age or gender there are nights when you'll spend more time tossing and turning than actually sleeping.
For me, back in high school, falling asleep was nearly impossible. Each night I knew what lay ahead of me -- lying awake for hours and rarely getting more than 4 hours of sleep. It was a torturous, vicious cycle, but I wasn't alone: Insomnia is estimated to affect almost half the population. While I never sought out an official insomnia diagnosis, the struggle plagued me nightly.
Fortunately, over time, I managed to regain control of my sleep schedule, and now, on most nights, I fall asleep within 15 minutes. A lot of things in my life have changed since then, but one change, in particular, had a surprisingly positive effect on my ability to fall asleep: I started writing to-do lists every night before bed.
Here's the trick I do to fall asleep -- and stay asleep each night. You can try it, too.
Clear your mind by creating a to-do list before bed
When I started making nightly to-do lists, I didn't have any idea it was going to help me sleep -- I just wanted a way to better track my priorities and productivity from day to day. So every night before bed, I would write down three things I wanted to do the next day. I would also note one good thing that happened during the day, no matter how small. The whole process takes me five minutes at most.
The Baylor and Emory study looked at people who journaled before bed about completed tasks and activities and compared them with a second group who made a to-do list of things they needed to do over the next day or two before bed. The study showed that writing to-do lists helped people fall asleep significantly faster than writing about completed activities.
The researchers speculate that writing out to-do lists eases the stress and anxiety about upcoming events that tend to keep people up at night. In short, writing things down can help offload worries from your brain onto the page.
The pillow you sleep with makes a big difference in your quality of sleep. The right pillow should keep your neck and spine in a straight alignment. The GhostPillow is an awesome pick for back or stomach sleepers, especially if you sleep hot. It has special cooling tech and physically feels cold to the touch.
Getting good and sufficient sleep can be a challenge. For most of us, there's usually more to do than we can fit in a day, and it's tempting to cut time out of the 7-plus hours that experts recommend adults sleep every night. But how important is sleep, really?
Sripathi told me that sleep affects more than just how rested you feel the next day. "Our overall physical and emotional well-being is affected by sleep," she said, so it's important to prioritize sleep.
Hearing about the benefits of good sleep made me appreciate just how much influence sleep has on our lives. Here are a few things Sripathi said sleep affects:
Our mood: Good sleep improves mood, and people experiencing issues like depression and anxiety typically complain about sleep problems.
Our judgment:Getting better-quality sleep charges our minds and can help us think more clearly so we can make better decisions. We have better judgment and can work faster.
Our memory: Calling all college students -- pulling all-nighters while studying is ultimately counterproductive because our brains need to sleep to consolidate what we've learned during the day.
Our immune system: Better sleep can help us stay healthy because our bodies scan for illness while we're sleeping. Sleep can even help with heart health, an important factor in avoiding heart disease.
Our bodies:For kids, sleep helps with body development. That's why children need more sleep than adults -- as much as 18 hours per day for newborns.
By creating a good sleep environment and building healthy sleep habits, you have a good chance of helping to program your body to sleep better at night. For me, making a to-do list for the next day was a helpful part of that programming, and I've been snoozing much more easily ever since.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.