Quality sleep is essential for overall health, yet many struggle with getting enough rest. Recent research highlights a surprising ally in the quest for better sleep: omega-3 fatty acids. Found in fatty fish, cod liver oil, and certain plant-based sources, omega-3s play a crucial role in brain health, mood regulation, and, as it turns out, sleep quality.
How Omega-3s Influence Sleep
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are vital for maintaining healthy brain function. One way omega-3s affect sleep is by regulating the production of melatonin, the hormone responsible for controlling your sleep-wake cycle. A study published in Nutrients found that higher DHA levels were associated with improved melatonin production and better sleep quality (source: PubMed, 2022).
Reduced Risk of Sleep Disorders
Omega-3 deficiency has been linked to various sleep disturbances, including insomnia and obstructive sleep apnea. A 2014 study from the Journal of Sleep Research discovered that children with higher blood levels of omega-3 slept nearly an hour longer on average and experienced fewer nighttime awakenings (source). While the study focused on children, similar results have been observed in adults, suggesting a widespread benefit.
Omega-3 and Stress-Induced Sleeplessness
Stress is a common factor that disrupts sleep patterns, and omega-3s can help by reducing stress-induced inflammation in the brain. According to a study in Molecular Psychiatry, omega-3 supplementation significantly lowered cortisol levels, the hormone associated with stress, which often interferes with sleep (source).
Overall Improved Sleep Quality
As we age, sleep quality often declines. Omega-3s may help combat this issue by supporting cognitive health and reducing inflammation. A systematic review published in Principles and Practice of Clinical Research Journal found that omega-3 supplementation improved sleep quality in 74% of the included clinical research (source).
Best Sources of Omega-3s for Better Sleep
To experience the sleep-enhancing benefits of omega-3, focus on incorporating the following into your diet:
- Fatty Fish: Salmon, mackerel, and sardines are rich in DHA and EPA.
- Cod Liver Oil: An excellent source of both omega-3s and vitamin D, which also supports sleep.
- Plant-Based Sources: Flaxseeds, chia seeds, and walnuts provide ALA (alpha-linolenic acid), a precursor to DHA and EPA.
For optimal results, aim for 250–500 mg of combined DHA and EPA daily, as recommended by health experts.
Can Omega-3 Supplements Help?
If dietary sources are insufficient, omega-3 supplements can be an effective alternative. Look for high-quality options, such as our Harmony™ Wild Alaskan Cod Liver Oil, which provides both omega-3s and additional nutrients like vitamin D.
By supporting brain health, regulating melatonin, and reducing stress, omega-3 fatty acids offer a natural way to improve sleep quality. Whether through diet or supplements, adding omega-3 to your routine could help you enjoy deeper, more restful sleep.
