How to Set Sleep Goals That Will Really Stick


Every year on or before January 1st, many of us (over)commit to a lengthy list of goals that are meant to help us grow but often designed to fail.  In fact, January 17th is D-Day” for New Year’s resolutions – the day most people give up on their intentions and fall back into old habits – and nearly 80% of people abandon their New Year goals by February.  The good news is that not all hope is lost on self “renewal”; the key to making your New Year goals work for you is to make them more positive, simple and effective. 

It doesn’t get much simpler than this: everyone must sleep, preferably for 7-9 hours every single night.

Sleep is essential for:

    • Helping your body recover and repair itself (from damage caused by stress, ultraviolet rays, and other harmful exposure) 
    • Retaining information and forming memories (during deep sleep your brain is busy processing your day — making connections between events, feelings and memories) 
    • Reducing inflammation (which affects the immune system and deteriorates the body as we age) 
    • Reducing stress (stress hormones are linked to high blood pressure, which increases your risk for heart attack and stroke) 
    • Muscle recovery 
    • Hormonal balance (including the hormones that regulate appetite) 
    • Mood regulation (people with serotonin deficiencies are more likely to suffer from depression or other mood disorders) 
    • Improving alertness, focus and productivity 
    • And much, much more!

So, be honest: are you getting enough sleep?  According to the CDC, one in three adults are not getting consistent quality sleep each night. The result: a lot of tall (tired and grumpy) two-year olds that are not living up to their full potential. 

Being Healthy is a Conscious (Lifestyle) Choice

Even though writing down personal goals has become a mainstream tradition, long-term goals really shouldn’t be dependent on one calendar year ending and another beginningLife goals that frame what you want in (and out of) life should instead be set based on 1) where you currently are (mentally, physically, emotionally, financially, etc.) and 2) by the means of which you can achieve them. 

With that said, here are some tips to help you stay committed to your sleep goals (for real this time): 

  1. Be realistic and keep it simple. Instead of saying, “I will get two more hours of sleep each night,” it might be more realistic to verbalize, “I will go to bed 10-20 minutes earlier each night”.  This way you begin to build a strong foundation for sleep rather than trying to achieve a lofty goal that feels more like a chore than relaxation.

  2. Attach a new behavior to an old one. For example, if you are someone that likes to watch Netflix, Hulu, or Amazon Prime Video in bed, then consider wearing sleep-hacking glasses — eyewear that is specifically designed to block out as much blue, green and violet light from LEDs and fluorescents as possible. The idea here is to make it possible to live in harmony in technology – so that you can enjoy your regular activities without disrupting your sleepBy attaching the healthy behavior of wearing your TrueDark Twilights each night to your regular practice of using digital devices in bed, this will quickly become a natural part of your routine and you won’t even think twice about it.

  3. Be mindful of the light you’re exposed to. Remember, light plays a HUGE role in regulating your sleep/wake cycle, so be mindful of the (natural and artificial) lighting around you. Here are some more specific and actionable things that you can do throughout the daytime and at home to help your body stay in sync with its natural circadian rhythm. 

Sleep is critical for mental, physical and emotional health. So, if you don’t feel like your best self, and/ or that you’re not living up to your full potential every day, please do a thorough review of your sleep patterns. Making such a simple change in your daily routine could be the difference between dreaming and living. 

Junk Light, Disrupted Sleep, and Your Health

Exposure melatonin disrupting junk light can have have effects on many aspects of your health

Sleep cycle disruption

Junk light exposure when traveling can disrupt your circadian rhythm. Long-term exposure to light at night which accompanies shift work is listed as a probable carcinogen by the World Health Organization. Light at night has shown to be highly associated with significantly the risk of hormone specific such as cancers of the breast and prostate.


The flickering wavelength of light associated with LEDs and compact fluorescent lights emit blue light that inhibits melatonin production but also create a unique glare that impacts your retina causing eye strain, headaches, and physical and mental fatigue.

Weight Gain

Red light and darkness move leptin and ghrelin into patterns that are (context dependent) associated with less hunger, while blue light does the opposite and can move both into patterns associated with more hunger.

Anxiety/Depression & Depression

Increase in cortisol, the stress hormone, due to circadian disruption. Memory recall is impaired with consistent sleep deprivation and may leave you distracted and not performing your absolute best.

The Importance of Melanopsin Cells

The Key to Better Sleep

detects blue light

The melanopsin cells detect blue light it tells your brain that it is “daytime” and less melatonin is produced.

sending signals to your brain

The signals to your brain to alert brightness and for the brain to increase or suppress the sleep hormone, melatonin.

Light Source

Melanopsin cells can’t differentiate the blue light that occurs naturally form the sun from the junk light emitted from your computer monitor.

Start Optimizing Your Life

Harness Your Biology to Fight Junk Light

Your body requires some blue light at the right time of day and from the right sources. That’s why we created TrueDark® Sleep Technology that gives you 24-protection from junk light day and night.

Restful Sleep

Synchronizes your circadian rhythm for better sleep

Decrease Weight Gain

Leptin is a master hormone and signals to our brains how much fat storage we have. 

Increase Memory and Focus

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Use TrueDark® Twilights When You’re Ready for Sleep

Stop Junk Light with patented TrueDark® Twilights technology that frees your hormones and neurotransmitters to do their best work.

When the sun goes down, blue light isn’t the only junk light that can disrupt our sleep cycle and more than blue blockers are needed. Patented TrueDark® Twilights is the first and only solution that is designed to work with melanopsin, a protein in your eyes responsible for absorbing light and sending sleep/wake signals to your brain. Without melanopsin, melatonin can’t be accessed.

When you wear your Twilights for as little as 30 min before bed you prevent your melanopsin from detecting the wrong wavelengths of light at the wrong time of day. This supports your circadian rhythm and helps you fall asleep faster and get more restorative and restful sleep.

glasses to help with computer eye strain computer glasses

TrueDark® Daylights for Your Waking Hours

The highly advanced lenses in TrueDark® Daylights operate on a more advanced level than traditional blue blockers.

Blue light emitted from the sun helps regulate our sleep/wake cycle. However, in today’s world, we’re exposed to an overabundance of blue light, or junk light from artificial light. This includes hours spent in front of  TVs, phones, and computers. It also includes time spent in artificial man made light with LEDs and fluorescent lights. Even if we’re simply reading a book, we’re doing that in artificial light which emit dramatically more blue light than the sun. That overexposure to junk light during the day has a dramatic impact on our neurotransmitters and hormones that are responsible for quality sleep.

The Only 24-hour Solution for Your Eyes

Increase Your Mental and Physical Performance

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