Using Omega 3 for better sleep quality

A good night's sleep is essential to your health and well-being. Yet many people experience sleep problems, such as difficulty falling asleep or restless nights. Omega 3 fatty acids can provide natural support in this regard. In this article, you will read how omega 3 can improve your sleep and how to use this fatty acid effectively.

What is omega 3?

Omega 3 is a group of polyunsaturated fatty acids that are important for various body functions. The three main types are:

• ALA (alpha-linolenic acid): Found in vegetable oils such as flaxseed oil and walnuts.
• EPA (eicosapentaenoic acid): mainly present in fatty fish species.
• DHA (docosahexaenoic acid): Also found in oily fish and algae.

The body can only convert ALA to EPA and DHA to a limited extent, making it important to get enough EPA and DHA through food or supplements.

The role of omega 3 in sleep

Research suggests that omega 3 fatty acids may have a positive impact on sleep. A study conducted in Japan showed that supplementation with DHA and EPA improved sleep quality in adults older than 45 years. Participants taking 576 mg of DHA and 284 mg of EPA daily reported better sleep quality compared with the placebo group.

In addition, DHA is involved in the production of melatonin, the hormone that regulates the sleep-wake rhythm. DHA deficiency can lead to decreased melatonin production, which can cause sleep problems. Getting enough DHA can support the natural production of melatonin.

Benefits of omega 3 for sleep

Using omega 3 can provide several benefits for sleep:

• Falling asleep faster: Omega 3 can help shorten the time it takes to fall asleep.
• Deeper sleep: Supplementation with omega 3 is associated with an increase in deep sleep stages.
• Less night waking: People who use omega 3 often experience fewer interruptions during sleep.
• Improved overall sleep quality: Users report more refreshing and restorative sleep.

How to use omega 3 for better sleep

To reap the benefits of omega 3 for sleep, it is important to pay attention to the following aspects:

1. Choose high-quality supplements

Not all omega 3 supplements are created equal. Cheap fish oil capsules may contain low concentrations of active ingredients or be oxidized, reducing effectiveness. Norsan offers fresh, liquid oils that are carefully produced and bottled immediately. Each batch is tested for heavy metals, dioxins and PCBs, making them reliable for everyday use.

2. Pay attention to dosage

The optimal dosage may vary by individual, but studies suggest that a daily intake of about 600 mg of DHA and 300 mg of EPA may be effective for improving sleep quality. Always consult a health professional before beginning supplementation.

3. Timing of intake

For best results, take omega 3 supplements during the evening meal. This can help support melatonin production and promote sleep.

4. Combine with a healthy lifestyle

Omega 3 is not a panacea. For optimal sleep quality, it is important to address other aspects of your lifestyle as well, such as avoiding caffeine late in the day, creating a restful sleep environment and maintaining a consistent sleep schedule.

Dietary sources of omega 3

In addition to supplements, you can also get omega 3 through food. Rich sources of EPA and DHA include:

• Oily fish such as salmon, mackerel and sardines.
• Algae, especially relevant for vegetarians and vegans.

For ALA, you can think of:

• Flaxseed and flaxseed oil.
• Walnuts.
• Chia seeds.

Although ALA is a plant source of omega 3, its conversion to EPA and DHA is limited. Therefore, it may make sense for vegetarians and vegans to consider algal oil supplements.

Omega-3 Arktis Oil

Our opinion

Omega 3 fatty acids play an important role in supporting healthy sleep. By choosing high-quality supplements such as those from Norsan and paying attention to dosage and timing, you can improve the quality of your sleep. Combine this with a healthy lifestyle for best results.