Move Over Essential Oils: Fish Oil for Better Sleep

When it comes to improving sleep, most advice focuses on relaxing before bed or avoiding screens. But what if the real secret to better rest lies in your diet? A new study suggests that fish oil might be your new go-to for enhancing sleep quality.

The research found that supplementing with omega-3 fatty acids — particularly DHA and EPA — can lead to deeper, more restorative sleep. Participants in the study were split into two groups: one took an omega-3 supplement daily, and the other took a placebo over 12 weeks. Their sleep was tracked using both self-reported questionnaires and sleep monitoring devices, which measured sleep quality, duration, and nighttime disturbances.

Those taking 576 mg of DHA and 285 mg of EPA experienced more frequent dreaming, deeper rest, and had an easier time falling asleep. This isn’t the first time fish oil has been connected to sleep benefits. Scientists believe omega-3s help regulate melatonin production — the hormone that controls your sleep-wake cycle — leading to better sleep patterns.

If supplements aren’t your thing, eating fatty fish like salmon has also been shown to improve sleep quality, offering a natural way to boost your rest.