In the night
The pre bed brain dump
Write down everything on your mind before you turn the light off
5 min
How to do it
Keep a notepad by the bed. Before you settle for the night, write down anything circling, tomorrow's list, tonight's worry, whatever it is. Close the notepad when you're done, not when it feels finished.
What the evidence says
Writing down tasks and worries before bed has been shown in sleep research to reduce the time it takes to fall asleep, likely because it offloads the rehearsal your brain would otherwise do lying down. It fits the same logic as CBT for insomnia, which The Menopause Society rate as strong evidence for broken sleep through menopause.
