10 Tips For Better Sleep

by | Feb 24, 2025 | Blog | 392 comments

10 TIPS FOR BETTER SLEEP

We spend about one-third of our lives sleeping, and good sleep is essential for overall health. Sleep isn’t just about feeling rested—it’s when our bodies repair, regulate hormones, strengthen the immune system, and support brain function. Poor sleep disrupts digestion, energy, cognition, and even skin health. 

Here are 10 simple tips to improve your sleep quality:

1. Create the Right Environment

A cool (68-75°F) and dark room is essential for optimal sleep. Darkness promotes the production of melatonin, the hormone that signals your body it’s time to rest. Consider blackout curtains or a sleep mask to block out light.  (National Sleep Foundation)

2. Watch Out For Stimulants

Avoid caffeine and processed sugar in the hours leading up to bedtime. These stimulants interfere with your body’s ability to relax. Caffeine blocks adenosine receptors, and sugar spikes insulin, disrupting cortisol regulation and making it harder to wind down.

3. Timing is Everything

Avoid eating large meals too close to bedtime. Allow at least 2-3 hours between your last meal and sleep to prevent your body from focusing on digestion. Late-night meals, especially those high in protein, can increase body temperature and disrupt melatonin production. (Harvard Medical School)

4. Limit Long Naps

While naps can be refreshing, long naps (especially after 3 p.m.) can interfere with your circadian rhythm and reduce deep sleep at night. Keep naps short—around 20-30 minutes—to refresh without disrupting your sleep cycle. (National Institutes of Health)

5. Move Regularly

Exercise during the day helps regulate your sleep-wake cycle by balancing hormones like cortisol and melatonin. Moderate daytime activity can promote deep, restful sleep. However, avoid intense exercise close to bedtime, as it can increase adrenaline and make it harder to fall asleep. (Sleep Foundation

6. Unwind Before Bed

Engage in relaxing activities, such as reading, meditation, or a warm bath, to signal to your body that it’s time to wind down. These activities reduce stress and activate the parasympathetic nervous system, preparing you for sleep. (Harvard Health Publishing)

7. Nourish Your Sleep

A balanced diet supports melatonin and serotonin production, both essential for regulating sleep. Include foods rich in tryptophan (turkey, nuts, seeds) to boost serotonin, which converts to melatonin. Magnesium and B vitamins also help relax the body and maintain a healthy circadian rhythm. (National Institutes of Health) 

8.  Limit Screen Time

Blue light from screens interferes with melatonin production, delaying sleep by up to three hours. To prepare your body for rest, avoid screens an hour before bedtime. Instead, opt for reading or journaling to unwind. (Sleep Foundation)

9. Stick to a Routine

Consistency is key to better sleep. Going to bed and waking up at the same time each day helps regulate your circadian rhythm, improving overall sleep quality and brain function. (American Academy of Sleep Medicine)

10. Enhance Sleep with Blue Toad Products

Integrating Blue Toad’s sleep-supporting products into your routine can complement the habits you’ve adopted for better rest.

    • Amanita Sleep Tincture: A blend of adaptogens, calming terpenes, L-theanine, and CBN to support the nervous system, enhance GABA activity, and promote deep, restful sleep.
    • Sleep Capsules: Featuring a calming mix of Valerian Root, L-theanine, 5-HTP, Reishi, Kava, GABA, Chamomile, Passion Flower, and Melatonin to support healthy sleep cycles and relaxation.
    • Calm Capsules: : Ashwagandha, Kava, L-theanine, GABA, and calming botanicals to reduce stress and foster restful sleep.

By incorporating these tips and Blue Toad’s sleep-enhancing products, you can create a personalized routine that promotes deeper, more restorative rest. Say goodbye to restless nights and hello to better sleep and overall health.  

Check out these products HERE to support your health and sleep.

Go To Bed!

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    Incluir Ortiga en la dieta, ya sea en ensaladas o como infusión, puede contribuir a la disminución de la inflamación. Sus propiedades diuréticas ayudan a eliminar toxinas que pueden agravar el dolor.
    Estas plantas, al ser incorporadas en la vida diaria, pueden ofrecer un impulso significativo en el control de la inflamación, mejorando así la calidad de vida de quienes enfrentan este tipo de dificultades. Es recomendable consultar a un profesional de la salud antes de iniciar cualquier tratamiento alternativo.
    Alimentos que ayudan a controlar los síntomas de la artritis
    Incorpora pescado graso como salmón, sardinas y caballa en tu dieta. Estos alimentos son ricos en ácidos grasos omega-3, que presentan propiedades antiinflamatorias y pueden disminuir el dolor y la rigidez.
    Opta por los frutos rojos, como fresas, moras y arándanos. Su alto contenido en antioxidantes, especialmente en antocianinas, contribuye a reducir la inflamación y el daño articular.
    Incluye nueces y semillas de chía en tus comidas. Estos frutos secos son excelentes fuentes de omega-3 y pueden ayudar a reducir los síntomas relacionados con las articulaciones.
    Las verduras de hojas verdes, como espinacas y kale, son ricas en vitaminas y antioxidantes. Incorporarlas a tu dieta puede fortalecer el sistema inmunológico y amortiguar la inflamación.
    Consume cúrcuma regularmente; este condimento contiene curcumina, un compuesto con reconocimiento por su capacidad para disminuir la inflamación. Puede ser utilizada en diversas preparaciones culinarias.
    Considera el aceite de oliva virgen extra como tu principal fuente de grasa. Su componente, oleocantal, tiene propiedades similares al ibuprofeno, lo que puede contribuir a disminuir la inflamación articular.
    La hidratación también es crucial. Beber suficiente agua puede ayudar a mantener las articulaciones lubricadas y reducir la intensidad del dolor. Considere infusiones de jengibre como alternativa, que también tiene propiedades antiinflamatorias.

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