British researchers conducted a study examining the sleep habits of 362 children aged 7 to 9 years. Parents recorded their children's typical sleep patterns, finding that 40% of the children suffer from various sleep disorders such as difficulty falling asleep, frequent nighttime awakenings, and restless sleep.

The children's levels of omega-3 and omega-6 fatty acids were measured and they were divided into two groups. One group received 600 mg of DHA daily, while the other received a placebo. After 16 weeks, the researchers found that the children receiving DHA slept on average one hour longer per night, had fewer nighttime awakenings, and fell asleep more quickly.

Why are omega-3 important for sleep?

Omega-3 fatty acids are essential, meaning that the body cannot produce them on its own and they must be consumed through food. DHA plays a crucial role in brain development and nervous system function, and also influences the release of melatonin – the hormone that regulates the sleep-wake cycle.

Studies have shown that children with lower levels of DHA in their blood are more likely to experience sleep difficulties. Additionally, omega-3 fatty acids are known to reduce inflammation in the body, improve mood, and reduce stress, further contributing to better sleep.

Which foods contain the most omega-3?

The richest natural sources of omega-3 fatty acids are:

• Fatty fish (salmon, sardines, mackerel, tuna) – 100 g of salmon contains approximately 2.2 g of omega-3.
  
  
• Flaxseeds and chia seeds – 1 tablespoon of flaxseeds contains around 1.6 g of omega-3.
  
  
• Walnuts – 28 g of walnuts contains about 2.5 g of omega-3.
  
  
• Algae and seaweed – are one of the few plant sources of DHA.
  
  
• Eggs enriched with omega-3 – some eggs contain up to 150 mg of DHA per egg.

How to incorporate more omega-3 into your daily diet?

To ensure an adequate intake of omega-3, it is recommended to:

• Offer fish at least twice a week.
  
  
• Add flaxseeds or chia seeds to smoothies, yogurt, or cereals.
  
  
• Use nuts as a healthy snack.
  
  
• Select eggs, if possible enriched with omega-3.
  
  
• Use high-quality dietary supplements with DHA as needed, especially in children who do not consume fish.

Lower DHA levels are not only a problem in children. Adults with low DHA content are more likely to suffer from insomnia, anxiety, and depression. A study from 2014 showed that adults who increased their omega-3 intake reported better sleep, fewer nighttime awakenings, and improved daytime alertness.

Omega-3 fatty acids are crucial for healthy brain function and quality sleep. Research shows that sufficient DHA intake can help children sleep longer and better, while also reducing sleep problems in adults. If you want to improve your sleep, consider increasing your omega-3 intake through diet or dietary supplements.