Fish oil helps you sleep well every night? In-depth analysis of the scientific connection between Omega-3 and good sleep

Hong Kong people lead fast-paced lives, work long hours, often work overtime, and never put their phones down. Add to that the noise and stress of the city, and insomnia and poor sleep quality have become a problem for many citizens. In fact, in addition to environmental and psychological factors, daily diet and nutrition can also affect sleep. In addition to being beneficial to cardiovascular and brain health, fish oil (Omega-3 fatty acids) has also been found to have a certain relationship between fish oil and sleep in recent years. This article will explain in detail how fish oil affects sleep from a scientific perspective and provide practical health advice.

What is fish oil?

Fish oil mainly comes from deep-sea fish and is rich in Omega-3 fatty acids, among which DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) are the most important. These two fatty acids have many benefits for the human body, including promoting brain development, anti-inflammatory, maintaining nerve health and improving concentration.

Sleep quality assessment criteria

• Sleep efficiency: The ratio of actual sleep time to bed time. An ideal value is higher than 80%.
• Sleep latency: the time from going to bed to falling asleep, the shorter the better
• Deep sleep ratio: Deep sleep accounts for 15%-25% of the total sleep time and is especially important for body repair.
• Total sleep time: Adults are recommended to sleep 7-9 hours per night. Lack of sleep can easily lead to fatigue.

How does fish oil affect sleep?

1. Regulate neurotransmitters and help you fall asleep
   Omega-3 fatty acids can regulate the secretion of 5-hydroxytryptamine (serotonin). Serotonin is not only involved in mood regulation, but also a precursor of melatonin (a hormone that promotes sleep). Supplementation of DHA and EPA helps to enhance the neurotransmission of serotonin and indirectly improve sleep quality.
2. Improve sleep quality and efficiency
   According to a study by the University of Oxford in the UK, children who supplemented with DHA experienced fewer nighttime awakenings and an average increase in total sleep time of nearly an hour. Adults who supplemented with DHA and EPA for several weeks experienced improved sleep efficiency, shorter sleep time, and improved daytime energy and mood.
3. Helping specific groups of people alleviate sleep disorders
   Based on a number of international studies, Omega-3 intake is negatively correlated with the incidence of sleep disorders, especially for children. For adults, although the effect is milder, it can still help improve the sleep quality of some people.
4. EPA helps regulate healthy sleep cycles
   EPA may slightly shorten the total sleep time, but it can improve sleep efficiency, making sleep deeper and higher quality, helping to maintain a healthy work and rest pattern and avoid the effects of too much or too little sleep on health.

FAQ

• Q1: Will taking fish oil make people excited and unable to sleep?
  There is no scientific evidence that fish oil can make people excited and cause insomnia. Large doses of fat intake may affect the stomach and intestines, and indirectly affect sleep, but it has little to do with fish oil itself.
• Q2: Will taking fish oil make people sleepy?
  There is also no direct evidence that fish oil makes people sleepy. Some individuals may feel tired when they first start supplementing, which is probably related to the body adjusting to the new nutrients.

Recommendations for fish oil supplementation

• Dosage: 300-1800 mg per day for children and 220-2500 mg per day for adults, depending on product recommendations or physician instructions.
• Combined with vitamin D: Vitamin D deficiency will also increase the risk of sleep disorders, so supplementation is recommended.
• Choose high-quality fish oil: Choose fish oil products that are from pure sources and have passed heavy metal inspections.

in conclusion

Omega-3 fatty acids in fish oil have a certain positive effect on sleep. They can regulate neurotransmitters and improve sleep efficiency, especially for children and some people with sleep disorders. Although there are large individual differences, scientific evidence supports that appropriate supplementation of fish oil can help improve overall sleep quality. If you have persistent sleep problems, it is recommended to seek professional medical assistance.

References

• The latest research on fish oil and sleep quality (PMC8262633)
• Effects of DHA/EPA on sleep in healthy adults (PMC7830450)