{"id":8487,"date":"2022-04-26T19:01:14","date_gmt":"2022-04-26T18:01:14","guid":{"rendered":"http:\/\/norwayomega.ae\/en\/?p=8487"},"modified":"2022-05-12T14:35:53","modified_gmt":"2022-05-12T13:35:53","slug":"can-omega-3-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/norwayomega.ae\/en\/blog\/can-omega-3-help-you-sleep-better\/","title":{"rendered":"Can Omega-3 help you sleep better?\u00a0"},"content":{"rendered":"<h2>Contents<\/h2>\n<ul>\n<li><strong><a href=\"#omega3\">Omega-3 and sleep<\/a><\/strong><\/li>\n<li><strong><a href=\"#neg\">Negative Effects of Sleep Deprivation<\/a><\/strong><\/li>\n<li><strong><a href=\"#tips\">Tips for Better Sleep<\/a><\/strong><\/li>\n<li><strong><a href=\"#conc\">Conclusion<\/a><\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/www.sleepassociation.org\"><b>the American Sleep Association<\/b><\/a><span style=\"font-weight: 400;\">, sleep is essential for our survival and critical for our well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the truth is that most of us don\u2019t get enough of it and in the US <\/span><a href=\"https:\/\/omegaquant.com\/exploring-the-relationship-between-omega-3-and-sleep\/\"><b>over 50 million Americans<\/b><\/a><span style=\"font-weight: 400;\"> suffer from over 80 different sleep disorders!<\/span><a href=\"https:\/\/omegaquant.com\/exploring-the-relationship-between-omega-3-and-sleep\/\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While we sleep, our body goes through a variety of changes but the exact reason why we sleep is still unclear. But what\u2019s for sure is that a lot is going on while you\u2019re asleep and your body needs and uses this time to <\/span><a href=\"https:\/\/www.sleepassociation.org\"><b>physically and mentally restore<\/b><\/a><span style=\"font-weight: 400;\"> itself. Tissues repair themselves; hormones are released and your brain processes and reorganises memories to retain them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what if we don\u2019t get enough sleep? And can food supplements like omega-3 fatty acids help us sleep better?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is what we want to find out in this article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><b><a id=\"omega3\"><\/a>How Omega-3 Helps Us Sleep<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids are nutrients that we consume through food, because our body is not able to produce them itself. They are essential for our health and well-being and are involved in a variety of processes in our body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several different types of <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/\"><b>omega-3 fatty acids<\/b><\/a><span style=\"font-weight: 400;\"> but some of the most important ones are called <\/span><a href=\"https:\/\/norwayomega.com\/blog\/differences-between-epa-and-dha\/\"><b>DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)<\/b><\/a><span style=\"font-weight: 400;\">, which are mostly found in fatty cold-water fish like anchovies or salmon.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8484\" src=\"http:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep-300x228.jpg\" alt=\"\" width=\"424\" height=\"322\" srcset=\"https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep-300x228.jpg 300w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep-1024x777.jpg 1024w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep-768x582.jpg 768w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep-510x387.jpg 510w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-for-better-sleep.jpg 1200w\" sizes=\"(max-width: 424px) 100vw, 424px\" \/><\/p>\n<h3><b>Omega-3 and Sleep<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">There is more and more research done on sleep and how we can improve it. A study from the University of Oxford has been looking into the link between certain food supplements and sleep duration and quality in kids in the UK.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They published<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24605819\/\"><b> their findings <\/b><\/a><span style=\"font-weight: 400;\">in the Journal of Sleep Research and found a <\/span><a href=\"https:\/\/startsleeping.org\/omega-3s-for-better-sleep\/\"><b>positive effect of supplementing with omega-3 fatty acids on sleep<\/b><\/a><span style=\"font-weight: 400;\"> for the children in the study group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This could be linked to the fact that lower ratios of the polyunsaturated omega-3 fatty acid DHA have been linked to lower levels of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3402070\/\"><b>melatonin<\/b><\/a><span style=\"font-weight: 400;\">, which is a hormone that plays an important role in sleep.<\/span> <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/274097\"><b>Higher levels of DHA are therefore associated with a possible improvement of sleep<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/274097\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are also several other studies suggesting that supplementing with omega-3 fatty acids could improve the duration and quality of sleep. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24605819\/\"><b>The scientists conclude that<\/b><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThis randomized trial does suggest that children\u2019s sleep can be improved by DHA supplements and indicates yet another benefit of higher levels of omega-3 in the diet.\u201d<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24605819\/\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><b>Other Health Benefits of Omega-3<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming sufficient amounts of omega-3 fatty acids can be linked to many health benefits such as lower triglyceride levels, may improve joint pain in patients with rheumatoid arthritis and thanks to their <\/span><a href=\"https:\/\/norwayomega.com\/blog\/the-top-3-benefits-of-omega-3-a-powerful-anti-inflammatory\/\"><b>anti-inflammatory properties<\/b><\/a><span style=\"font-weight: 400;\"> they have a lot of <\/span><a href=\"https:\/\/norwayomega.com\/blog\/omega-3-and-mental-health\/\"><b>other health benefits<\/b><\/a><span style=\"font-weight: 400;\"> for adults and <\/span><a href=\"https:\/\/norwayomega.com\/blog\/health-benefits-for-children\/\"><b>kids <\/b><\/a><span style=\"font-weight: 400;\">alike.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><b><a id=\"neg\"><\/a>Negative Effects of Sleep Deprivation<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to estimates of the American Sleep Apnea Association, half of the world\u2019s population is getting less sleep than they would need! And this even though sleep is the foundation of optimal health according to experts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a variety of<\/span><a href=\"https:\/\/omegaquant.com\/exploring-the-relationship-between-omega-3-and-sleep\/\"><b> sleep disorders<\/b><\/a><span style=\"font-weight: 400;\">, the most common ones being:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">sleep apnea: pauses in breathing while sleeping<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">narcolepsy: excessive daytime sleepiness<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">insomnia: inability to initiate or maintain sleep<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">restless leg syndrome: unpleasant creeping sensation in the leg that makes falling asleep difficult<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8483\" src=\"http:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress-300x200.jpg\" alt=\"\" width=\"416\" height=\"277\" srcset=\"https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress-300x200.jpg 300w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress-1024x684.jpg 1024w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress-768x513.jpg 768w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress-510x340.jpg 510w, https:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/04\/omega-3-and-stress.jpg 1200w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">These disorders can lead to interrupted and unsatisfying sleep and rest which can leave you tired and exhausted during the day or even lead to more severe health issues over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic sleep deprivation is linked to a variety of health problems and this is why getting enough good quality sleep should be a priority in your lifestyle choices, just as a balanced diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A chronic lack of sleep and rest has been <\/span><a href=\"https:\/\/omegaquant.com\/exploring-the-relationship-between-omega-3-and-sleep\/\"><b>linked to chronic diseases and conditions<\/b><\/a><span style=\"font-weight: 400;\"> such as cardiovascular disease, type 3 diabetes and even depression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On a short-term basis, it also leads to a lack of alertness during the day and increased sleepiness, impaired memory and lack of motivation for daily activities, which can even compromise your quality of life in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lack of sleep is also associated with <\/span><a href=\"https:\/\/health.clevelandclinic.org\/happens-body-dont-get-enough-sleep\/#:~:text=Some%20of%20the%20most%20serious,function%20and%20lower%20sex%20drive.\"><b>higher amounts of the stress hormone cortiso<\/b><\/a><span style=\"font-weight: 400;\">l, which could be linked to some of the negative side effects of sleep deprivation listed above.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b><a id=\"tips\"><\/a>How much sleep do we need and how do we sleep better?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we know how important it is to sleep well and how our diet can have a direct impact on our rest, let\u2019s look at how much sleep we should get and some practical tips to help you fall asleep faster and enjoy uninterrupted rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A report from<\/span><a href=\"http:\/\/www.thensf.org\/\"><b> the National Sleep Foundation<\/b><\/a><span style=\"font-weight: 400;\"> lists the following sleep-needs for 9 different categories based on age:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Adults, 65+ years: 7 to 8 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Adults, 26 to 64 years: 7 to 9 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Young adults, 18 to 25 years: 7 to 9 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Teenagers, 14 to 17 years: 8 to 10 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">School-age children, 6 to 13 years: 9 to 11 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Preschool children, 3 to 5 years: 10 to 13 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toddlers, 1 to 2 years: 11 to 14 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Infants, 4 to 11 months: 12 to 15 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Newborns, 0 to 3 months: 14 to 17 hours.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Of course there are some genetic, environmental and behavioral factors that change the individual sleep needs of a person but a minimum of 7 hours per night is recommended to improve health, say sleep experts.<\/span><\/p>\n<p><a href=\"http:\/\/norwayomega.ae\/shop\"><img loading=\"lazy\" class=\"aligncenter wp-image-8516\" src=\"http:\/\/norwayomega.ae\/wp-content\/uploads\/2022\/05\/shop_now_omega3-510x282-2-300x166-1.jpg\" alt=\"\" width=\"508\" height=\"281\" \/><\/a><\/p>\n<h3><b>Tips to sleep better<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you are having trouble falling or staying asleep, here are some practical tips to improve your night-time routine and sleep.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">Take it seriously: schedule sufficient time for sleep and rest even if you\u2019re busy<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">Stick to a schedule: wake up the same time everyday, even on the weekends<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">Create a calming bed time routine: include relaxing activities like reading, yoga or a hot bath and put away screens at least an hour before you go to sleep<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">Try natural remedies: Chamomile, CBD products or Valerian root have calming properties and can help you wind down<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">Avoid: alcohol, caffeine and heavy meals in the evening<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><span style=\"font-weight: 400;\">And finally: if you wake up during the night, avoid looking at the lock so you don\u2019t start calculating how much time you have left until you need to get up and get stressed about being awake<\/span><\/li>\n<\/ul>\n<h2><b><a id=\"conc\"><\/a>Conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep is crucial for our health and well-being and should not be neglected in our lifestyle choices. Even though we are living in a culture that glamorises being busy and stressed all the time, this is not the best choice for your body in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic sleep deprivation is associated with a range of health conditions so it should not be taken lightly!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids are increasingly studied in correlation to quality and length of sleep and some studies have already established a positive link between the two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to find out more about our high-quality omega-3 fish oil and krill oil products, feel free to browse our <\/span><a href=\"https:\/\/norwayomega.com\/shop\/\"><b>shop <\/b><\/a><span style=\"font-weight: 400;\">or read more interesting articles on our <\/span><a href=\"https:\/\/norwayomega.com\/blog\/\"><b>blog<\/b><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contents Omega-3 and sleep Negative Effects of Sleep Deprivation Tips for Better Sleep Conclusion \u00a0According to the American Sleep Association, sleep is essential for our survival and critical for our well-being. But the truth is that most of us don\u2019t get enough of it and in the US over 50 million Americans suffer from over [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":8482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[269,37,279],"_links":{"self":[{"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/posts\/8487"}],"collection":[{"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/comments?post=8487"}],"version-history":[{"count":6,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/posts\/8487\/revisions"}],"predecessor-version":[{"id":8521,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/posts\/8487\/revisions\/8521"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/media\/8482"}],"wp:attachment":[{"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/media?parent=8487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/categories?post=8487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/norwayomega.ae\/en\/wp-json\/wp\/v2\/tags?post=8487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}