Improving your sleep can feel overwhelming—there are so many habits to change, routines to build, and obstacles to overcome. That’s where SMART goals come in. Using this proven goal-setting framework can turn vague intentions like “I want to sleep better” into clear, actionable steps that lead to real results.
Here’s how you can use SMART goals to transform your sleep and wake up feeling refreshed.
What Are SMART Goals?
SMART is an acronym that stands for:
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Specific: Clearly define what you want to achieve.
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Measurable: Identify how you will track your progress.
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Achievable: Set realistic and attainable goals.
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Relevant: Ensure the goal matters to your overall well-being.
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Time-bound: Set a deadline or timeframe for your goal.
Applying SMART Goals to Sleep Improvement
1. Specific
Instead of saying, “I want to sleep better,” be precise:
“I want to fall asleep within 30 minutes of going to bed.”
2. Measurable
Decide how you’ll measure success. For example:
“I will track my time to fall asleep using a sleep app or journal every night.”
3. Achievable
Set a goal that’s challenging but realistic. If you currently take an hour to fall asleep, aiming for 20 minutes immediately might be too hard. Start with:
“I will reduce my time to fall asleep from 60 to 45 minutes in two weeks.”
4. Relevant
Make sure the goal aligns with your broader health needs. If stress is keeping you awake, your goal might be:
“I will practice 10 minutes of deep breathing before bed to relax.”
5. Time-bound
Give yourself a deadline to stay motivated:
“I will achieve this improved sleep latency within 14 days.”
Example SMART Goal for Sleep
“I will go to bed by 10:30 PM on weeknights and avoid screens 30 minutes before bedtime. I’ll track my bedtime and sleep onset time using a sleep journal every day and aim to fall asleep within 30 minutes by the end of 3 weeks.”
Tips for Success
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Start small: Tackle one sleep habit at a time.
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Be consistent: Regular routines build better sleep over time.
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Celebrate progress: Acknowledge small wins to stay motivated.
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Adjust as needed: If a goal feels too hard or easy, tweak it.
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Seek support: Share your goals with a friend or sleep coach.
Conclusion
Using SMART goals to improve your sleep turns a vague wish into a structured plan with clear milestones. With this approach, better sleep isn’t just a hope—it’s an achievable outcome.
Tonight, try setting your own SMART sleep goal and take the first step toward nights filled with deeper, more restful sleep. Your future self will thank you!
If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.
