sleep is an important part of our daily routine, it helps us relax, refresh, and recharge for the next day ahead of us. we can disrupt our sleep schedule in many ways, by staying up late multiple times a week, not enough daily exercise, increased stress, and high use of electronics/screens before bed. with the new year upon us, this is a great time to create smart goals in relation to our sleep. smart goals are measures you can put in place that are specific, measurable, attainable, relevant and time-bound. here are some example of smart goals for your sleep in the new year:

goal: cut back on caffeine 

“to enhance my sleep quality, i will limit my caffeine intake to no more than 2 cups of coffee per a day for the next month. i want to reduce my caffeine consumption to help me get a better sleep at night”

1. specific: this goal outlines how much caffeine you will consume a day.

2. measurable: you can count the number of cups of coffee you have per a day. 

3. attainable: limiting caffeine is doable if you are determined to follow through with your plan.

4. relevant: caffeine can have major effects on your sleep and lowering consumption can help produce better quality of sleep. 

5. time-bound: complete over the next month to see if there is a difference. 

goal: restrict screen time before bed

“to have better quality and longer sleep, i want to reduce the amount of screen time i have before i go to sleep every night. i want to change that habit into reading a book” 

1. specific: this goal outlines how i want to change my before bed screen time routine

2. measurable: i can get a timer on my phone of how much screen time i get before i need to read (ex. 15 min, then read a book for 30 min).

3. attainable: limiting screen time is doable as you can set a timer or put electronics in another room before bed.

4. relevant: enhancing sleep quality will always be beneficial to your overall health. 

5. time-bound: complete over the next 2 months, if keeping on track - take away all screen time before bed in month 3.

goal: stick to a sleep schedule 

“to ensure the right amount of sleep i need to be healthy, i will stick to a more consistent amount of 8 hours of sleep a night” 

1. specific: this goal outlines how much sleep a night i am aiming to get. 

2. measurable: i can make a sleep schedule and ensure that i go to bed and wake up at the same time each day. this will help me know i got the 8 hours of sleep i need.

3. attainable: this can be accomplished by setting and alarm and sticking to a specific bedtime 

4. relevant: this sleep schedule can ensure that your body gets the right amount of sleep needed each night for your age and to maintain positive mental and physical health. 

5. time-bound: complete over the next month to see the outcome of better sleep habits.

tessa wilkins, peer wellness educator lead