Goal templates > 9-establish-a-quality-sleep-routine-and-stick-to-it-for-a-week
Why try this

Performance during the day can suffer badly from the lack of sleep and it can take some time to recover from with sleep debt. In fact quality sleep (duration included) is so necessary that studies even observe negative effects ranging from poorer skin, weight gain, memory problems to increased risk of mortality and more. Here are some tips to try and get your sleep cycle under control for a week as a start.

How to track progress
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Milestones
Reflect on your current sleep routine
Decide how to measure sleep routine quality
Decide and commit to a fixed sleeping schedule
Optimise sleep environment and habits
Create a simple pre-sleep routine
Tweak routine and adopt for the longer term
Guiding tips

Here's more information regarding milestones or tips to help with your goal in general, so read on further to see what we've pulled together to help you work towards your goal. Go start something new today!

Image depicting the section for How good is good sleep?
How good is good sleep?

The most natural way of deciding if you had quality sleep is simply how well rested you feel when you get up. Alternatively, many now look to the use of smart devices such as wrist watches or fitness trackers which typically provide metrics such as total sleep time, sleep stages, sleep efficiency, and sleep disturbances. Whichever way you feel convinced by remember to have a baseline measurement before you start fixing your routine so you get a sense of the improvements.

Image depicting the section for Sleep on time, wake on time
Sleep on time, wake on time

Arguably the most important and obvious bit to this attempt of improvement is to simply clock enough sleep by fixing the start and end time. Select times which are suitable for your own schedule so you don't feel like you are sacrificing any personal time for resting early. Oversleeping can also lead to poor overall outcomes so make sure you get up on time as well!

Image depicting the section for Sleep environment matters
Sleep environment matters

Create a sleep-conducive environment that is dark, quiet, cool, and comfortable. Invest in a comfortable mattress and pillows, use blackout curtains or eye masks to block out light, and use earplugs or white noise machines to mask disruptive sounds. If you sleep poorly it doesn't matter how long you do it for and you'll never feel well rested, so don't skip this step.

Image depicting the section for Pre-routine helps the actual routine
Pre-routine helps the actual routine

Limiting device time and caffeine close to bedtime seems to help most people but also develop a calming pre-bedtime routine to signal to your body that it's time to wind down. Activities such as reading, taking a warm bath, practicing relaxation techniques (e.g., deep breathing or meditation), or gentle stretching can help prepare your mind and body for sleep, reducing the amount of time needed to fall to deep sleep. Make some of the positive improvements listed above then go forth and snooze!