In a sleep-lab study, people who spent five minutes writing tomorrow's to-do list fell asleep faster than people who wrote about what they'd already finished. The more specific the list, the faster. Evidence: decent
The likely reason: your brain keeps unfinished things active so you won't forget them. Once they have a next step on paper, it can let go. One small study, so don't expect miracles. Expect a bit less looping.
Same theme: Before bed
Before bed
Alcohol is not a sleep aid
If you drink, stop three hours before bed. On a bad-sleep week, none.
no timeEvidence: solid
Before bed
Cool the bedroom
Tonight, turn the bedroom heating down or open the window before bed. Cool room, warm covers.
no timeEvidence: decent
Before bed
Melatonin is modest, not magic
Before you try melatonin, keep one wake-up time and get morning daylight for a week. If you still want it, ask a pharmacist or doctor first.
no timeEvidence: decent