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Get better sleep

Get Better Sleep


Getting better sleep involves improving both the quality and duration of your rest. Good sleep is crucial for physical health, mental clarity, emotional well-being, and overall quality of life. Individuals who prioritize better sleep can experience enhanced cognitive function, improved mood, stronger immune systems, and increased energy levels.


  1. National Sleep Foundation - Provides comprehensive information on sleep health, tips for better sleep, and sleep disorder resources.
  2. Calm App - A mobile app offering guided sleep meditations, sleep stories, and relaxation techniques.
  3. Sleep Cycle - A mobile app that tracks your sleep patterns and provides insights to improve sleep quality.
  4. American Academy of Sleep Medicine - Features articles, research, and guidelines for achieving better sleep and managing sleep disorders.

Example SMART Goals

  1. Increase my average nightly sleep duration to 8 hours by going to bed by 10:00 PM and waking up at 6:00 AM, tracking my sleep with a sleep app, over the next 2 months.
  2. Improve my sleep quality by reducing nighttime awakenings to no more than once per night by following a consistent bedtime routine, including no screen time 1 hour before bed, for the next 3 months.
  3. Reduce my caffeine intake by limiting consumption to before noon, aiming to eliminate any sleep disturbances caused by caffeine within the next 4 weeks.
  4. Create a more sleep-conducive environment by blackout curtains and a white noise machine, and maintaining a room temperature of 65-70°F, with the goal of falling asleep within 20 minutes of going to bed over the next 6 weeks.
  5. Alleviate my insomnia symptoms by practicing 10 minutes of mindfulness meditation before bed each night, aiming to improve my sleep onset latency within 1 month.

Example Habits

  1. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.
  2. Engage in a relaxing pre-sleep routine, such as reading a book, taking a warm bath, or practicing deep breathing exercises.
  3. Limit exposure to screens and blue light in the hour leading up to bedtime to help signal to your body that it’s time to wind down.
  4. Avoid heavy meals, caffeine, and alcohol close to bedtime to prevent sleep disturbances.
  5. Create a comfortable sleep environment by ensuring your bedroom is dark, quiet, and cool, and investing in a supportive mattress and pillows.

Note this information is not a substitute for a professional advice and varies from person to person.