5 Things You Should Be Doing to Get Better Sleep

About last night.

Sleep is critical. Here’s how to get the most out of your night-time routine for better, deeper sleep. 

It’s true, we spend one-third of our lives sleeping. and if you’re doing the best you can to beat the slump and get through the day, it definitely doesn’t feel like it. That’s why at Beam, we’re spending the other two-thirds uncovering ingredients to create products that help you get the best sleep possible.

Because sleep is king (and queen and twin and so on). 

Sleep is the great equalizer.

Everyone needs it. And when you’ve had enough, you can do anything. Not enough, and any task can feel like an unscalable undertaking. Sleep has been shown to improve all aspects of life — from mood to metabolism. 

It’s also one of the best ways to help fortify your immune system*, ensuring it functions properly when you need it most. More on that below. 

We love sleep so much because that quality shut-eye has also been shown to:

Reduce inflammation in the body*

Sleep impacts almost every tissue in our bodies, and this is key for athletic recovery. After a strenuous workout, sleep helps support your body’s inflammatory response which can promote tissue and muscle recovery*. 

Supports healthy brain function*

It sounds counterintuitive, but your mind actually stays active while you’re asleep. This activity has been shown as a critical pathway in nerve cell communication, which can support concentration and alertness*. 

Aide immune function* 

When you’re asleep, your immune system produces something called cytokines. These small but mighty proteins, like white blood cells, are one of the cornerstones of your immune system. 


So, how do we get all of the above? 

Five things you should be doing to get better sleep


1. Curb the caffeine

When daytime sleepiness hits, it’s tempting to reach for coffee. But coffee has a half-life of 5 hours so, let’s do some math. If you drink 10oz (standard mug) in the afternoon, then after five hours there will still be half that cup remaining in your system. And since it’s a stimulant, coffee may affect your sleep-wake cycle, making it harder to fall asleep. 

2. Make your bedroom the zen-room 

Bringing in elements like a soft reading light, low-maintenance plants, and quality bedding can all help create a calm setting. And cultivating calm has been shown to be a key part of healthy sleep habits. For added zen, throw on soothing nature sounds while you get ready for bed and drift off to the sound of rainfall.  

3. Limit the screen time

That bright, blue light from our screens can suppress our circadian rhythm. But if it’s too hard to break the device-before-bed habit, try blue light glasses. Blue light-blocking lenses can help prevent the wires from crossing in your brain telling it to stay awake. Instead, your brain can still produce the melatonin you need to doze off. 

4. Read! 

Good for the body and soul, you can’t go wrong with reading a good book before bed. Reading helps slow down your breathing and relax muscles — both essential for peaceful nights. 

5. Enjoy a warm mug of Dream

Last but not least, one of the best ways to complete your pre-bedtime routine is with a calming, nightly ritual. Our magnesium and melatonin-fortified Dream blend and capsules are made to fit seamlessly into your night once you’re ready to wind down. And now, you can subscribe to Dream making it that much easier to get a jump on great sleep. 

Are you ready to get the most out of your nights? 

Shop dream today!

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