Some of the known contributors to quality sleep are a healthy lifestyle and a sustainable sleep routine. While a balanced diet and regular exercise help to improve the quality of sleep, there are still additional factors to this. Think of the type of foods you eat on a daily basis.
Some foods could be slugging the sleeping process while some could be enhancing the quality tremendously. Still, on a diet, did you know that some foods such as fish could help with sleep? Well, let’s discuss how this magic food comes in handy as far as the sleep schedule is concerned.
In a study conducted by the University of Pennsylvania, 541 school children were put to the test to determine the effectiveness of fish in the diet concerning the quality of sleep. The research showed that those that ate fish frequently recorded fewer sleeping problems during the study period. Also, the results showed the kids that had fish more in the diet recorded higher points on IQ tests.
The children that ate fish frequently recorded 4.80 higher in IQ tests. This shows the interrelationship of fish composition and the brain. Although the participants of the study could have had different social interactions, the results still stood out. Fish is helpful for better sleep in children as well as adults.
The study further concluded that eating fish at least once a week could significantly improve the quality of sleep. Of course, other factors play an essential role in maintaining quality sleeping routines. Ultimately, a healthy diet and activity contribute to quality sleep in addition to including fish in the foods regularly.
In a different study, researchers from the University of Oxford in the UK tested 362 children between the ages of 7 and 9. The kids were not recruited based on their sleep problems or patterns. The results of the study explained the deficiency of omega-3 fatty acids in the diet as one of the causes of poor sleeping habits.
As part of the study, the research team investigated if taking omega-3 supplements would help to enhance the sleep quality. At first, 40 percent of the study group had sleep problems such as anxiety, walking at night and resistance to bedtime. Further, 43 children had wrist sensors fitted to monitor night movements for a few days.
More, the team recorded the levels of omega-3 and 6 fatty acids in the children to determine the significance. On this note, the study revealed that children in the omega-3 group had fewer problems during sleep. That is where the importance of including fish comes in. The omega-3 fatty acids found in fish can have a considerable change in the sleep pattern.
Both studies insinuate that fish indeed helps to improve sleep and help improve the IQ levels. While these studies were conducted among kids, the results can be much similar to adults if they took the same test. Nutritionists recommend starting kids on a fish diet as early as ten months to reap the benefits as soon as possible.
As mentioned, fish not only helps with sleep but also improves the IQ levels. This is attributed to the more extended resting hours which are helpful for brain development and activity. The method of preparation also matters. A quality steamer like this one, can help preserve the nutrients for maximum nutritional benefit from the fish. In addition to this, as you play your role in maintaining a healthy sleeping routine, you ought to consider including fish in the diet at least once a week. Not to mention that a quality mattress that suits your sleeping style, along with supportive pillows and soft, breathable bed sheets, can reduce the constant tossing and turning that’s starving you of your deep sleep.
Nutrients from Fish That Help With Sleep
Fish has tryptophan which is one of the amino acids. The body changes it to the neurotransmitter serotonin which is known as a mood-boosting hormone. Also, this hormone enhances deep and restorative sleep.
Magnesium which comes from fish helps to deactivate adrenaline which floods the body with strong emotions from stress factors. Magnesium in food acts as a relaxant helping you sleep better.
Calcium not only strengthens bones but also contribute to the production of melatonin which is responsible for regulating night and day cycles of the body. Eating fish rich in calcium can considerably help to reduce insomnia.
As much as vitamin D does not directly affect the sleep quality, it is essential to include it in the diet. This is because the body needs Vitamin D to absorb calcium which relates to better sleep. Therefore, as long as calcium is part of the food, you ought to include a vitamin D source.
The types of fish that come with these sleep nutrients include tuna, salmon, halibut, cod, shrimp, and sardines. Most of these fish are rich sources of the nutrients in different compositions. A single serving once a week can make a huge difference in providing these essential nutrients for better sleep.
The correlation between fish and sleep is attributed to the nutritional benefits that translate to better rest. Fish is packed with essential nutrients that the body needs for the various process. Ultimately, these processes translate to increased relaxation and improved sleeping patterns for both adults and kids. Taking a fish diet at least once a week can significantly make the difference in the quality of sleep.