Do you often find yourself staring at your ceiling and counting sheep until the sun rises? Does it seem like no matter how hard you try, a good night's sleep always eludes you? Say goodbye to those restless nights because we have the solution that will leave you feeling like a mermaid who just swam 500 miles in one day. Yes, I'm talking about taking fish oil before bed (that's right, FISH OIL).
What is fish oil?
Before we dive into what makes this supplement so great for sleep, let's start with the basics - what is fish oil? Fish oil is derived from oily fish such as salmon, mackerel and tuna. It contains two types of omega-3 fatty acids (EPA and DHA) which are known for their countless health benefits.
Why take it before bed?
Now that we know what fish oil is let's get down to why taking it before bed can change your life forever (or at least give you some much-needed rest). Omega-3s are essential fats that support brain function and help regulate our mood. They also play a role in reducing inflammation throughout the body which can keep us up at night tossing and turning (nobody wants an achy back ruining their beauty sleep).
How does it work?
Taking fish oil specifically before bedtime allows your body to utilize its balancing effects on serotonin levels (serotonin=happy hormone) resulting in longer periods of restful slumber or REM sleep. According to recent studies, users experienced reduced stress hormone levels coupled with improved sleeping patterns after consuming regular doses.
Dosage recommendations
If this sounds intriguing enough to give it a try then hold onto your fishing nets because here comes dosage info>
For Adults
For adults, recommended doses vary depending on their age group or need but usually falls between the range of 250-1000mg two hours before sleeping each night, unless otherwise directed by a qualified healthcare provider.
For Children
The child doses also differ from one individual to the other but usually fall within this permissible limit - around 200 milligrams Note: It is essential not to go overboard in consuming an excess amount due to potential side effects such as nausea and headaches that could come with taking higher doses.
Other benefits of fish oil
For those still skeptical, there are numerous additional proven health benefits associated with taking this fatty acid supplement: - Reduces inflammation which can lead to arthritis - Anti-Carcinogenic properties (slows down abnormal growth of cells) - Lowers Triglycerides levels (fatty acids found in some fats).
Fish oils have multiple cognitive functions they act as mood stabilizers improving mental focus and reinforcing academic performances.
Choosing the right product
Not all fish oils are created equal hence it is pertinent for you to choose your supplement carefully. The market boasts varying degrees of quality depending on what you need or require so assess your choices based on these distinctions:
Types
There exist two types namely: natural and synthetic alternatives. The natural version contains both EPA and DHA while synthetic options only contain one sometimes none reason being most supplements get derived from krill shells processed into powder form then encapsulated.
Purity Check-Up
Some unsustainable outdated manufacturing processes may add in harmful contaminants commonly heavy metals mainly Mercury check reviews or make use reputable brands having certificates awarded should keep any Mistrust at bay.
Oil Absorption Rate Considerations
Choose between capsule form predominantly among most users or liquid extracts that tend to digest quicker giving more optimal results which work better when paired up with foods rich in fat content like nuts or seeds ensuring maximized absorption . If you have no qualms about their cost using ethyl ester is an option though people tend to prefer the capsule or even liquid forms.
In Conclusion
Sleep is an essential aspect of our daily lives, therefore we must not take it for granted. Consuming fish oil before bed comes with plenty of benefits recently encompassing better sleep patterns amongst its users. Given their antidepressant-like effects and other additional health advantages one should maybe consider replacing most common supplements like melatonin for fish-oil derived EPA and DHA as your go-to sleeping aid.