Recent studies suggest a link between poor sleep patterns and low levels of Omega-3 in the body, proposing the notion that Omega-3 fatty acid consumption can improve your quality of sleep(1). In this article, we assess this recent report in more detail as well as provide more evidence regarding the holistic health benefits of Omega-3 fatty acids.
But what can you do if you just need more sleep? We go on to recommend the best sleep remedy supplement on the market as well as offer several suggestions of foods to consume in order to receive enough Omega-3, and thus experience a better quality of sleep as well as greater overall health and well-being.
What Studies Say About the Link Between Sleep and Omega-3
According to Nutra, recent studies suggest that adults that slept for less than five hours each night experienced a significantly lower level of Omega-3 fatty acids in their bodies (2). The study also noted that a large percentage of adults do not receive enough Omega-3 fatty acids in their current diets.
This recent study outlines the notion that there may be a closer link between sleep and Omega-3 levels than we may have originally been led to believe. This study’s findings become more significant when we consider a 2021 study that assessed the link between depression and Omega-3 levels in the body (3).
In response to both instances, medical professionals now believe that receiving enough Omega-3 in your diet may reduce the symptoms of depression as well as improve one’s quality of sleep. The studies, though broad, also point towards Omega-3 fatty acids being crucial to reducing childrens’ experiences with sleep deprivation, parasomnias, and bedtime resistance (4).
These studies represent a massive leap in the medical world around the benefits of Omega-3 fatty acids, further highlighting their importance in the modern American diet.
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5 Additional Health Benefits of Omega-3
While studies suggest a link between sleep and Omega-3, these studies are recent and more research is needed to come to a conclusive decision regarding this particular benefit. However, other studies have assessed a range of additional health benefits of Omega-3. This evidence points towards Omega-3 fatty acids being an incredibly valuable to one’s overall health and wellbeing. Below, we explore the five additional science-backed health benefits of Omega-3 to give you a clearer idea of why you should be sourcing Omega-3 fatty acids in your diet.
1. Can Reduce Anxiety and Depression
Depression is incredibly common, “affecting 40 million adults in the United States age 18 and older” according to the ADAA (5). While common, it is extremely complex and impacts individuals in a variety of ways. Anxiety is another common mental condition that has similar symptoms to depression, albeit with distinct differences in certain aspects. Both mental conditions can be very dangerous, and taking care of your mental health is paramount. One such strategy for doing so is consuming Omega-3 fatty acids. According to studies, subjects suffering from anxiety and depression experienced a significant reduction in symptoms when receiving high levels of Omega-3 fatty acids (6).
2. Can Support Eye Health
DHA (Docosahexaenoic Acid), a specific Omega-3 fat, is an important structural component of the retina in human eyes. For this reason, consumption of Omega-3 fatty acids that are high in DHA can support eye health.
3. Can Support Brain Development
DHA is also an essential component required by the brain during its development stages, meaning that Omega-3 fatty acids can greatly support proper cognitive development among children during their early childhood years. In fact, studies show that additional Omega-3 consumption can greatly benefit your child’s health and wellbeing (7).
4. Can Reduce the Risks of Heart Disease
Omega-3 fatty acids are commonly attributed to being beneficial for heart health as they promote good cholesterol levels, reduce blood clots, fight inflammation, and balance blood pressure. Studies assessing the influence of Omega-3 fatty acids on the body suggest that higher levels may reduce the risks of heart disease (8).
5. Can Reduce Symptoms of ADHD in Children
Besides supporting children’s brain development, Omega-3 fatty acids can reduce a child’s experience of ADHD symptoms (9). Recent research suggests that Omega-3 fatty acids may help decrease hyperactive tendencies, reduce impulsiveness, decrease feelings of aggression, and combat restlessness (10).
The above health benefits associated with Omega-3 fatty acids, beyond its potential to improve sleep quality, suggest that adapting to a high Omega-3 fatty acid diet can significantly improve one’s overall health and wellbeing.
How to Source Omega-3 in Your Diet
The best way to receive Omega-3 is by making healthy dietary changes that include foods with potent concentrations of the essential ingredient. Below, we explore some of the foods with optimal levels of Omega-3 that can positively influence your sleep-wake cycle:
- Mackerel
- Salmon
- Trout
- Tuna
- Halibut
- Cod liver oil
- Herring
- Oysters
- Sardines
- Anchovies
- Caviar
- Flax seeds
- Chia seeds
- Pumpkin seeds
- Walnuts
- Soybeans
- Eggs
- Milk
- Yogurt
- Oatmeal
- Brussel sprouts
- Kale
- Spinach
- Broccoli
- Cauliflower
Additionally, consuming an Omega-3 supplement is the fastest way to receive high concentrations of the essential fatty acids to receive optimal benefits. Omega-3 supplements that contain BioPerine® are particularly beneficial as this particular ingredient improves Omega-3s rate of absorption into the body, increasing the efficiency and efficacy of the suggested health benefits (11).
High-Quality Sleep Support
While the studies regarding the link between sleep and low levels of Omega-3 are fairly new, the research of natural ingredients to help you get better sleep have been around for decades. Sleepsyl™ by Approved Science® contains the right combination of clinically-proven ingredients so you can get better quality sleep and stay sleeping for a longer duration.
Among the ingredients in Sleepsyl™ are L-Orthinine, Melatonin, and Taurine. These are essential components in sleep support supplements.
When choosing from the range of sleep supplements on the market, be sure to purchase a product with a formula that does not include additives, preservatives, and potentially toxic ingredients. Instead, we recommend purchasing from a reputable manufacturer that creates products that are vegan-friendly, GMO-free, and is backed by a cGMP certification (12). Ideally, the manufacturer should also offer a 100% money-back guarantee, and the product should have positive online reviews (13).
If the product adheres to all of the recommendations outlined above, then you can have confidence in its ability to live up to manufacturer claims. You can consider this a beneficial product that will support your sleep over and above a diet that includes foods that are high in Omega-3s.
Your Best Sleep is in Sight
The struggle to get great sleep is real! In this day and age who wouldn’t want to get to sleep more easily, stay sleeping longer and enjoy a high-quality sleep? Stop dreaming about sleep and go and get some today!