Achieving Your Goals with Positive Sleep Health

Setting and achieving your goals is a feeling like no other. While determination, planning, and effort are key, one often overlooked factor that can impact if you achieve your goals is sleep health. NSF’s 2025 Sleep in America Poll® found people who regularly get NSF’s recommended 7-9 hours of sleep per night (7-8 hours for older adults) report being able to better meet their goals. Quality sleep enhances focus, motivation, and overall success, making it an essential component of reaching your full potential.

The Role of Sleep in Cognitive Function

Sleep is important for helping your brain function, which is crucial for setting and achieving goals. During sleep our brains consolidate memories, process information, and clear out toxins. This process improves clarity, decision-making, and problem-solving skills—all of which are important for achieving goals.

What’s more, not getting enough of the sleep you need impairs attention, memory, and executive function, making it harder to stay focused. Even one night of poor sleep can lead to noticeable dips in how well your brain performs, which can slow progress towards personal and professional goals.

Sleep and Motivation

Being motivated is the driving force behind goal achievement, and sleep plays a vital role in sustaining motivation. When we are sleep-deprived, we tend to feel more fatigued, irritable, and unmotivated. Which can lead to procrastination and a lack of enthusiasm for pursuing our goals.

On the other hand, getting enough high quality sleep boosts our energy levels and emotional resilience, helping us stay motivated and engaged in what’s important to us. People who sleep well are more likely to approach their goals with a positive attitude and sustained effort, increasing their chances of success.

The Impact of Sleep on Emotional Regulation

Achieving goals can mean overcoming obstacles and dealing with setbacks. Effective emotional regulation is crucial for working through these challenges without becoming overwhelmed or discouraged. Sleep significantly helps our ability to manage emotions.

When we get the sleep we need our brains are better equipped to process and regulate emotions, reducing the likelihood of mood swings and enhancing our overall emotional stability. This improved emotional function allows us to stay focused and resilient in the face of difficulties, making it easier to persevere and achieve our goals.

Physical Health and Goal Achievement

Physical health is another important factor in goal achievement, and sleep is critical for maintaining good physical health. Chronic sleep deprivation has been linked to various health issues, such as obesity, diabetes, and cardiovascular disease. These health problems can drain our energy, reduce our productivity, and hinder our ability to pursue our goals effectively.

Good sleep gives us back the energy and vitality we need. When we are our Best Slept Self^®, we are more likely to engage in regular physical activity, maintain a healthy diet, and avoid illnesses, all of which contribute to our overall capacity for goal achievement.

Practical Tips for Healthy Sleep

We all have an opportunity to do better. NSF’s 2025 Sleep in America Poll^® found 6 out of 10 adults don’t get enough sleep and 50% of adults would score their sleep satisfaction as a “F”. When we start focusing on being our Best Slept Self^â, 90% of individuals who engage in healthy sleep behaviors report being able to achieve the goals they set for themselves. 

 Here are some small steps you can do each day and night to help be your Best Slept Self:

1. Get Plenty of Daylight Exposure – Spend time in bright light during the day. NSF recommends aiming for one hour a day. Natural light or equivalent indoor brightness is best. Bright light helps regulate your sleep-wake cycle. 
2. Stay Active – Aim for at least 30 minutes of physical activity most days to improve sleep quality and energy levels.
3. Eat Meals at Consistent Times – Eating on a regular schedule supports a healthy sleep rhythm and helps your body stay in sync.
4. Avoid Sleep Disruptors Before Bed – Limit heavy meals, caffeine, nicotine, and alcohol 2-3 hours before bed, as they can interfere with sleep.
5. Follow a Relaxing Evening Routine – Create a consistent wind-down routine to help you transition to sleep, such as taking a warm bath, drinking caffeine-free tea, listening to soft music, or reading.
6. Make Your Bedroom Sleep-Friendly – Keep your bedroom cool, quiet, and dark to promote sleep. Avoid digital devices an hour before bed to prevent blue light from disrupting melatonin production.

If you’re working towards achieving goals, think sleep! By prioritizing good sleep, we can boost our cognitive function, motivation, emotional regulation, and physical health, all of which are essential for reaching our goals.