It’s important to get a good night’s sleep. We all know that. Sleep affects how we look, feel, and perform on a daily basis, and can have a major impact on our overall quality of life. But despite this, many people experience difficulty falling asleep or staying asleep each night, leading to issues such as chronic fatigue, mood imbalances, and even more serious health problems in some cases. There are countless potential reasons why so many of us may struggle with achieving high-quality sleep each night, but one potential surprising solution that might be able to help improve sleep quality is taking omega-3 fish oil supplements.
This article will explore the science behind Omega 3 fish oil and how it might help improve sleep quality.
What is Omega 3 Fish Oil?
Omega 3 fish oil is a fat that is found in oily fish varieties such as salmon, sardines, mackerel, and tuna. This oil contains two fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The reason why they are called essential fatty acids is because our body is not able to produce them on its own and therefore needs to derive it from food or supplements.
The best omega 3 supplement benefits the heart, and brain and helps in reducing inflammation but it has been recently discovered by scientists that it also plays a very important role in sleep regulation and improves the quality of sleep.
The Connection Between Omega 3 and Sleep
1. DHA and Melatonin Production
One potential way that Omega 3 fish oil may help improve sleep is by increasing the production of melatonin. Melatonin is a hormone that your brain releases in response to darkness, helping to regulate when you feel sleepy and when you should wake up.
DHA, one of the main components of Omega 3 fish oil, appears to be particularly important for regulating melatonin production. In a study published in the American Journal of Clinical Nutrition, researchers found that children with higher levels of DHA in their blood had better sleep quality, longer sleep duration, and fewer disturbances during the night. This suggests that Omega 3 fish oil may help stabilize our body’s internal clock so we naturally feel tired at night.
2. Reducing Inflammation
Another way Omega 3s may help improve sleep is by reducing inflammation in the body. Chronic inflammation has been linked to poor sleep quality and sleep disorders including insomnia. Omega 3 fatty acids, particularly EPA, which is found in fish oil supplements, have anti-inflammatory effects that work to reduce inflammation throughout the body, including the brain.
By reducing inflammation and promoting an overall sense of peace and calm in the body, Omega 3s may make it easier to fall asleep and stay asleep. In fact, one study published in the Journal of Psychosomatic Research showed that people who took Omega 3 supplements experienced significantly reduced levels of inflammation as well as improved sleep compared with those given a placebo.
3. Supporting Brain Health
Omega 3 fatty acids are needed for optimal brain function. DHA is a vital fat, that makes up the cell membranes in your brain and helps improve signaling systems to support clearer thinking, better cognitive function, less irritability, and better moods.
Sleep difficulties are often linked to stress, anxiety, and depression — all of which also impact brain health. Omega 3 fish oil helps support brain health and may help reduce anxiety and depressive symptoms. For instance, one study published in the Journal of Sleep Research showed that participants who took Omega 3 supplements reported lower levels of anxiety as well as higher quality sleep.
4. Reducing Sleep Apnea
Sleep apnea is a disorder in which a person’s breathing is repeatedly interrupted and started during sleep. This can cause poor sleep quality and fatigue during the day. According to some studies, Omega 3 fish oil could help decrease symptoms of sleep apnea.
An American Academy of Sleep Medicine study found that individuals with sleep apnea who took omega-3 fatty acid supplements experienced improved symptoms. The researchers think inflammation-fighting properties in omega-3s might directly influence the airways, making it easier to breathe at night.
How to Incorporate Omega 3 Fish Oil for Better Sleep
If you are interested in using Omega 3 fish oil to improve your sleep quality, here are some tips to get started:
1. Choose a High-Quality Supplement
When it comes to the best omega 3 fish oil, make sure that the product has EPA and DHA – these are the fatty acids that support brain health, reduce inflammation, and help you sleep better. Also, buy a brand that is pure and free from contaminants like mercury.
2. Follow the Recommended Dosage
The usual recommended dose for Omega 3 fish oil is between 500mg and 2000mg per day, but you should consult with your doctor to establish what the right dose is for you as an individual. If you are taking it for sleep benefits, some studies indicate that higher levels of DHA in particular may be needed.
3. Include Omega 3-rich Foods in Your Diet
In addition to taking supplements, it can be beneficial to include some Omega 3-rich foods in your diet. Fatty fish like salmon, mackerel, sardines, and trout are great sources of Omega 3s. You can also get Omega 3s from flaxseeds, chia seeds, and walnuts.
4. Be Consistent
Be consistent In order to reap the benefits of this supplement for sleep, you should take it regularly and be patient. It can take a few weeks to begin seeing improvements in your quality of sleep but if you keep at it, you will enjoy the maximum results.
Conclusion
Omega 3 fish oil could be the answer you’re looking for to improve your sleep! Because it supports brain health, reduces inflammation, and helps regulate melatonin production, Omega 3s can help you get the deep sleep your body needs. And science agrees too. Studies have shown that Omega 3 fish oil supplementation improves sleep duration and quality as well as overall well-being.
If you haven’t been sleeping well lately or suffer from insomnia, adding a high-quality Omega 3 fish oil supplement to your routine may be one way to improve your chances of getting the restorative sleep you need each night. Keep in mind that it’s always best to discuss any new supplements with your healthcare provider first — especially if you take medications or have any health issues.
