Does Eating Salmon Really Help You Sleep Better?

Sleep is crucial for good health. Getting inadequate sleep negatively affects energy mood, cognitive function, and even your immune system. For many falling asleep and staying asleep throughout the night can be a challenge. Luckily, what you eat may help. In particular, eating salmon could be the key to better sleep.

An Overview on Sleep

Adults should aim for 7-9 hours of quality sleep per night. The body fixes itself at the cellular level, gets rid of toxins, stores memories, controls hormones, and more while you sleep. Not meeting sleep requirements regularly can have serious consequences. In the short term, it makes you sleepy during the day, makes it harder to focus, lowers your brain power, and raises your risk of an accident or injury. Lack of sleep over a long period of time is linked to health problems like diabetes, obesity, high blood pressure, stroke, mental illness, and neurodegenerative disorders.

What we eat directly impacts sleep processes. Nutrients affect the production of neurotransmitters, the regulation of circadian rhythms, and the production of hormones. All of these things affect sleep. Some foods, like tryptophan, melatonin, and magnesium, also have chemicals in them that help you relax and sleep. Read on to learn how eating salmon may improve sleep duration and quality.

Salmon is Rich in Sleep-Promoting Nutrients

Salmon is one of the best sources of vitamin D, providing 570-785 IU per 3 ounce serving Vitamin D regulates over 200 genes in the body and is crucial for sleep It impacts circadian rhythms and normalizes the release of melatonin and growth hormone – both essential for proper sleep-wake cycles. Low levels of vitamin D are associated with excessive daytime sleepiness. Supplementing vitamin D may help resolve deficiencies, supporting more restful sleep.

Salmon also contains good amounts of magnesium, providing around 20-25% the RDI per serving. Magnesium relaxes muscles and nerves, producing calming effects. It also regulates melatonin synthesis. Low magnesium levels are linked to insomnia symptoms like difficulty falling asleep, staying asleep, and waking frequently during the night. Consuming magnesium-rich foods like salmon before bed may relieve these issues.

Additionally, salmon provides omega-3 fatty acids EPA and DHA. These fatty acids are anti-inflammatory and improve communication between brain cells. Omega-3s likely encourage restfulness by increasing serotonin and melatonin levels in the brain. In studies, omega-3 supplementation significantly improved sleep quality in children and adults.

Clinical Research on Salmon and Sleep

While many studies demonstrate individual nutrients in salmon promote sleep, direct research on salmon itself is limited. However, some small studies show promising results:

• Adults who had trouble sleeping in one study ate Atlantic salmon three times a week for five months. When compared to the control group, the salmon group slept longer, more efficiently, and had higher vitamin D levels.

• Another study found that elderly adults who ate baked Atlantic salmon twice a week for four weeks reported better sleep quality and mood compared to a control diet.

• Research in preschool children associated higher blood levels of omega-3s with less sleep disturbances. Kids who regularly consumed Atlantic salmon showed fewer sleep problems than those who ate it rarely.

Though more extensive clinical trials are still needed, these studies suggest regularly eating salmon can translate to measurable improvements in sleep.

Ideal Salmon Servings and Timing

To fully reap salmon’s sleep benefits, aim for at least two 3-4 ounce servings per week. Focus on wild-caught Alaskan salmon for superior nutrition and sustainability. Canned salmon works as well – just look for BPA-free options packed in water.

For best results, eat salmon 2-3 hours before bedtime. Consuming too close to bed may cause indigestion issues that disrupt sleep. But allowing enough time for digestion enables salmon’s beneficial compounds to start taking effect as you transition into sleep. Avoid pairing salmon with high-fat sides or sauces that take longer to digest.

Salmon is easy to incorporate into a pre-bedtime meal. Bake a salmon filet with veggies, make salmon cakes or burgers, add canned salmon to salads or pasta, or simply season and pan-sear a salmon steak. Get creative with healthy spice blends and produce pairings.

Other Sleep-Promoting Foods

While salmon contains an impressive sleep nutrient profile, eating a variety of healthy foods helps ensure you get adequate amounts of key compounds:

• Tart cherry juice – Rich in melatonin which regulates sleep-wake cycles. Also boosts serotonin.

• Chamomile tea – Contains apigenin, an antioxidant that binds to GABA receptors and promotes relaxation.

• Kiwis – High in serotonin, antioxidants, and folate which aid sleep regulation.

• Almonds – Provide magnesium, melatonin, tryptophan, and vitamin B6 to encourage sleepiness.

• Low-sugar yogurt – Contains tryptophan which is used to produce melatonin and serotonin in the brain. Also has calcium.

• Oatmeal – High-carb and fiber-rich, which induces drowsiness. Contains melatonin as well.

Focus on getting a variety of fruits, vegetables, whole grains, nuts, seeds, and lean proteins like salmon. Avoid heavily processed foods, excess refined carbs and sugars, and too much caffeine and alcohol – especially in the evening.

The Takeaway

Salmon contains high amounts of vitamin D, magnesium, and omega-3 fatty acids – nutrients proven to regulate sleep in studies. Early research indicates regularly consuming salmon may promote longer, higher quality sleep. For best results, eat at least two servings of salmon per week 2-3 hours before bedtime. Pair salmon with other sleep-friendly foods like cherries, chamomile tea, and almonds as part of a healthy, balanced diet. Proper sleep ensures you wake up feeling energized and productive all day long.