With the constant distractions around us, getting a good night’s sleep is tough. It would require intentional effort and a planned strategy to reach your sleep goals.
That’s why it’s more important than ever to set SMART goals to build healthy sleeping habits. Otherwise, you risk deteriorating your mental and physical health.
This post covers 12 examples of SMART goals for better sleep. But first, let’s go over what exactly SMART goals are.
What is a SMART Goal?
The SMART method is a powerful tool in your arsenal to receive restful sleep. SMART is an acronym that stands for: Specific, Measurable, Attainable, Relevant, and Time-based.
- Specific: When setting your goals for improved sleep, try to be as precise as possible.
- Measurable: Make your sleep goals trackable; this criterion is critical to healthy sleeping habits.
- Attainable: Accomplishing your objectives and goals shouldn’t be unrealistic. It’s crucial to find something reasonable yet challenging.
- Relevant: All your goals must align with your core personal values. They should tie to the bigger picture.
- Time-based: Have an expected goal completion date to create a feeling of urgency.
Goals for sleep should be set in tandem with the SMART technique. By following these 5 criteria, you’ll boost your chances of sleeping well at night.
12 SMART Goals Examples for Better Sleep
Let’s take a look at several examples of SMART goals for better sleep:
1. Stick to a Sleep Schedule
“To ensure I’m getting the right amount of sleep, I will stick to a consistent bedtime and wake-up time each day for the following month. I’ll go to bed no later than 10 PM and wake up no earlier than 8 AM daily.”
Specific: The statement is easy to understand, detailing exactly the objective and how it will be accomplished.
Measurable: By monitoring bedtime and wake-up time each day, it will be easy to determine whether or not the goal is being achieved.
Attainable: This goal can be accomplished by setting the alarm and sticking to a bedtime.
Relevant: This is relevant to getting better sleep because it ensures that the body receives the right amount of rest.
Time-based: There is a specific timeline of one month to accomplish this goal.
2. Cut Back on Caffeine
“To enhance my sleep quality, I will limit my caffeine intake to no more than two cups of coffee per day for the next three months. I want to reduce my caffeine consumption to get a more restful sleep at night.”
Specific: This goal outlines how much caffeine you will consume per day.
Measurable: You could count the number of cups of coffee you’ve consumed on a daily basis.
Attainable: Limiting caffeine is totally doable if you’re determined.
Relevant: Caffeine can interfere with your sleep, and reducing it will improve your sleep quality.
Time-based: Goal completion is expected within three months.
3. Exercise Regularly
“I will commit to exercising 3 times a week for at least 30 minutes by the end of four months. This goal promotes better sleep health since regular exercise can improve daytime alertness and help you fall asleep faster at night.”
Specific: The SMART goal is explicit because it specifies the number of days and duration of exercise.
Measurable: The person can count the number of times they exercised within four months.
Attainable: This goal is achievable since three days per week for 30 minutes is not too strenuous.
Relevant: The goal is relevant to improving sleep health.
Time-based: Goal attainment is expected by the end of four months.
4. Monitor Your Sleep Habits
“I will monitor my sleep habits for two months by keeping a journal and writing down how much sleep I get each night. I also want to consider how long it takes me to fall asleep and any activities that might help or hinder my sleep.”
Specific: The individual knows they need to monitor their sleep habits for two months.
Measurable: They will keep a journal and write down how much sleep they get each night.
Attainable: The goal is achievable and realistic with time and directed effort.
Relevant: This is appropriate for the individual’s desire to get better sleep.
Time-based: Goal achievement will be met in two months.
5. Avoid Eating Late at Night
“To improve my daily sleep schedule, I’ll avoid eating late at night for one year. This will help with better digestion and a calmer mind, allowing for an easier transition into sleep.”
Specific: You’ve identified the exact behavior you plan to modify—eating late at night.
Measurable: Track your sleep patterns and food intake to monitor your progress.
Attainable: You could easily modify the time you eat each night, making this a viable goal.
Relevant: You aim to improve your sleep schedule, and this goal can help you achieve that.
Time-based: You should be able to observe the results of this goal within one year.
6. Lean on Your Support System
“In the next three weeks, I’ll seek help from friends and family when I need it. I will gently remind myself to rely on my support system and that they are there to help.”
Specific: This goal focuses on seeking and accepting help from friends and family.
Measurable: The person should make sure they are actually leaning on their support system and asking for help when needed.
Attainable: Asking for help may be difficult, but it is achievable with practice and dedication.
Relevant: This is a great SMART goal because having a solid support system will help individuals cope with stress and improve their mental health.
Time-based: This goal should be achieved after three weeks.
7. Restrict Screen Time Before Bed
“To get a good night’s sleep, I will restrict my screen time to one hour before bed; I won’t text, scroll through social media, or watch TV. I’ll instead engage in calming activities like meditation or reading a book for 6 months.”
Specific: The statement clearly explains what will be done and for how long.
Measurable: Verify the amount of time spent using screens before bed.
Attainable: Limiting screen time to one hour is achievable and can fit into the person’s daily schedule.
Relevant: This goal relates to getting a good night’s sleep as it eliminates distractions and promotes calming activities.
Time-based: The goal has a 6-month timeline to stick to.
8. Create a Sleep-Friendly Environment
“I want to make my sleeping environment more conducive to restful sleep in the following 8 months by removing electronic devices from the room. I will also ensure that the temperature is comfortable and that the room is dark. If necessary, I’ll invest in blackout curtains or an eye mask.”
Specific: This goal is about making the sleeping environment more conducive to restful sleep.
Measurable: Make sure electronic devices are removed, the temperature is comfortable, and the room is dark.
Attainable: This is possible as there are various ways to make the sleeping environment more conducive to restful sleep.
Relevant: Creating a sleep-friendly environment is essential for getting quality sleep.
Time-based: There is a deadline of 8 months for this particular goal.
9. Prioritize Sleep
“I’ll prioritize sleep and ensure it is at the top of my list when taking care of myself. I will try to get at least 7 hours of sleep every night and to take regular breaks during the day to rest when needed.”
Specific: The individual wants to prioritize sleep and ensure it is their top priority.
Measurable: You will aim for at least 7 hours of sleep every night and regular daily breaks.
Attainable: This goal is achievable because it can be done within a reasonable time frame.
Relevant: The goal is appropriate because it focuses on taking care of oneself and getting enough rest.
Time-based: This is an ongoing goal of prioritizing sleep whenever possible.
10. Practice Relaxation Techniques
“I’ll strive to practice 10 minutes of relaxation techniques each night for 5 months. I hope to relax and clear my mind using deep breathing or guided meditation, making it easier to drift off into a restful sleep.”
Specific: The goal states the objective, what will be done to achieve it, and the timeline.
Measurable: You could track how many minutes you spend practicing relaxation techniques before bed each night.
Attainable: This goal is realistic because 10 minutes of deep breathing or meditation is a manageable time commitment.
Relevant: This is pertinent to helping one achieve more restful sleep.
Time-based: There is a 5-month timeline for completing this goal.
11. Drink Herbal Teas to Promote Sleep
“Within one month, I want to incorporate herbal teas into my nightly routine. I will drink chamomile tea an hour before bedtime and experiment with other herbal teas like lavender tea and lemon balm tea to see which ones work best for me. I’ll also make sure to drink herbal teas only after 8 PM to give my body ample time to relax before bed.”
Specific: The person is explicit about the type of herbal teas they want to incorporate into their nightly routine.
Measurable: Count the number of nights you successfully drank herbal teas before bedtime.
Attainable: Finding and drinking herbal teas is a simple task that can be done within one month.
Relevant: Drinking herbal teas is an effective way to promote better sleep.
Time-based: You have a specific timeline of one month to reach this goal.
12. Consult an Expert When Needed
“I’ll aim to consult with an expert when I need help managing my sleep. I plan on speaking to a sleep specialist if I have trouble falling asleep or if my sleep patterns are consistently disrupted.”
Specific: This goal is clear about what needs to be done (consult an expert) and why (help with sleep management).
Measurable: You could count the number of appointments you’ve kept with a specialist.
Attainable: Consulting with a sleep specialist is definitely possible.
Relevant: Talking to an expert may resolve any sleep-related issues.
Time-based: No time limit is set, implying this goal is ongoing.
There is no doubt that sleep is critical to your overall well-being. Developing SMART goals will ensure you’re more intentional about getting healthy sleep daily.
These 12 listed examples of SMART goals will surely boost your sleep quality. Naturally, remember to tailor each goal to your circumstances. With clear and concise goals, you will soon be on your way to well-rested nights.
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