How to transform your sleep routine within 3 weeks
by Matt Lombardi
As co-founder of Beam, one thing I’m constantly talking to people about is sleep. People who have trouble sleeping are acutely aware of how quality sleep impacts their lives because they’ve identified sleep as an issue, sought out our sleep supplements, and experienced the benefits in their waking hours.
But I also speak to people who are having issues in other areas of their health and wellness who aren’t aware that sleep might be a factor—in everything from fitness to productivity to their state of mind. Personally, I’ve come to understand sleep as the cornerstone of wellness. It truly affects everything.
How to get better sleep in 3 weeks
The American Academy of Sleep Medicine advises, "adults should sleep 7 or more hours per night on a regular basis to promote optimal health." For many of us, that can feel impossible. Here are the tools I suggest to people who want to transform their sleep in as little as 3 weeks.
Set the scene
To the best of your ability, make your bedroom a true resting place. Remove excess clutter, like piles of paperwork or mail. Get new, more comfortable bedsheets and comforters. If you’re using part of your bedroom as an office, move your workspace to the living room or kitchen. Find a way to cover up all electronic light—even the small lights from digital clocks, heaters, or air conditioners can make a difference. Keep your bedroom cool: studies show that a cooler environment helps the body ease into sleep. If you have noisy neighbors, consider investing in a white noise machine, or pop in your headphones to help lull you to sleep. Most importantly: make your bed a no-screen zone. If you need to finish up some work emails or want to watch TV, do it on the couch.
Gather your tools
In Week 2, after you’ve set yourself up for success, try incorporating relaxation techniques into your pre-sleep routine. This could include deep breathing, progressive muscle relaxation, or visualization. My most important tool is, of course, Dream Powder, our best selling hot cocoa for sleep. Dream Powder is clinically shown to improve sleep in 93% of people. It’s formulated with 5 powerful natural sleep ingredients (Nano Hemp, Reishi, Magnesium, L-Theanine, and Melatonin) to help your body get the most out of all four stages of sleep.* If you’re not into cocoa, we have several delicious flavors like White Chocolate Peppermint, Sea Salt Caramel, and Pumpkin Spice to satisfy your taste buds.
One last thing: caffeine and alcohol are deterrents to sleep. Try to keep alcohol intake to a minimum and stop your caffeine intake by 12pm.
Measure your progress
Track your eating, drinking, exercise, and night-time habits and compare them against how well you sleep that night. Everyone’s different, and different techniques might work better for different people. Hint: maybe you need Extra Strength Dream Powder instead of Regular Strength.
Trying to reach your goals without proper sleep is like driving a car with the emergency brake on: you’re not going to get very far. With time, you’ll find that proper rest will help you achieve your resolutions much more quickly and sustainably. The sky’s the limit!
If you have a moment, I’d love to hear about how these techniques worked for you. DM us @beam on Instagram, or DM me directly @mattlombardi24. I love hearing from you.