Example goals:
Goal 1: Consistent Sleep Schedule
- Goal: "I will go to bed by 10:30 PM and wake up at 6:30 AM every day."
- Why: Consistency in sleep patterns helps regulate the body's internal clock, leading to better sleep quality and more stable energy levels.
- Motivation: Improved focus, mood, and overall health.
- Start Date: [Insert Start Date] *note it takes minimum 3 weeks to build a habit.
- Finish Date: [Insert Finish Date]
- Reward: A relaxing weekend activity (e.g., a spa day or a favourite meal).
- Obstacles to Overcome: Evening commitments, irregular routines.
- Resources: Sleep tracking apps (Apple Health as this built in), alarm clocks, reminders.
- Big Steps:
- Set a fixed bedtime and wake-up time.
- Adjust your evening activities to wind down earlier.
- Little Steps:
- Set a bedtime alarm to start winding down.
- Gradually shift your bedtime and wake-up time by 15 minutes until you reach the desired schedule.
- Notes: Be patient with yourself and make gradual adjustments to avoid disruption.
Goal 2: Create a Relaxing Bedtime Routine
- Goal: "I will establish a 30-minute bedtime routine to relax before sleep."
- Why: A calming routine signals to the body that it’s time to wind down, promoting better sleep quality.
- Motivation: Enhanced relaxation and a smoother transition to sleep.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A new book or a favourite calming activity.
- Obstacles to Overcome: Time management, distractions, children
- Resources: Meditation apps, calming music playlists, relaxing activities.
- Big Steps:
- Identify calming activities that help you relax.
- Schedule time for these activities before bed.
- Little Steps:
- Choose one relaxing activity (e.g., reading or meditation) to start with.
- Gradually incorporate other activities into your routine.
- Notes: Experiment with different activities to find what works best for you.
Goal 3: Limit Exposure to Screens
- Goal: "I will avoid screens (phones, tablets, computers, TV) at least one hour before bedtime."
- Why: Reducing screen time helps minimise exposure to blue light, which can interfere with the production of melatonin, the sleep hormone.
- Motivation: Better sleep quality and reduced eye strain, tension headaches and muscle aches.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A screen-free relaxation tool (e.g., a puzzle or a new hobby kit).
- Obstacles to Overcome: Habitual screen use, evening work or entertainment.
- Resources: Blue light filters, physical books, alternative evening activities.
- Big Steps:
- Establish a no-screen rule one hour before bed.
- Find alternative activities to replace screen time.
- Little Steps:
- Set a timer to remind yourself to turn off screens.
- Replace one evening screen activity with a non-digital alternative.
- Notes: Inform family or housemates of your new rule to encourage support and participation.
Goal 4: Optimise Sleep Environment- Goal: "I will create a sleep-friendly environment that is dark, cool, and quiet."
- Why: A conducive sleep environment can significantly improve sleep quality.
- Motivation: More restful and uninterrupted sleep.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: New bedding or a comfortable pillow.
- Obstacles to Overcome: Light pollution, noise, room temperature control.
- Resources: Blackout curtains, earplugs, white noise machines, fans.
- Big Steps:
- Make necessary adjustments to your bedroom environment.
- Invest in sleep-promoting accessories.
- Little Steps:
- Install blackout curtains or blinds.
- Use earplugs or a white noise machine to block out noise.
- Notes: Regularly review and adjust your sleep environment to ensure it remains conducive to good sleep.
Goal 5: Limit Caffeine and Alcohol Intake
- Goal: "I will avoid caffeine and alcohol in the late afternoon and evening."
- Why: Caffeine and alcohol can interfere with sleep quality and disrupt sleep cycles.
- Motivation: Improved sleep quality and feeling more refreshed in the morning.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A favourite caffeine-free beverage or a special non-alcoholic treat.
- Obstacles to Overcome: Habitual caffeine or alcohol consumption, social situations.
- Resources: Herbal teas, non-alcoholic drink recipes, support from friends or family.
- Big Steps:
- Set a specific cut-off time for caffeine and alcohol consumption.
- Find and enjoy caffeine-free and non-alcoholic alternatives.
- Little Steps:
- Gradually reduce your intake of caffeine and alcohol.
- Replace evening caffeine or alcohol with herbal teas or other non-alcoholic beverages.
- Notes: Keep track of your consumption patterns and make gradual changes to minimise withdrawal effects.