Sleep plays an extremely important role in physical and mental health. Recently, many people have fallen into a state of frequent insomnia.
Many scientific studies have shown that eating fatty fish, such as salmon, mackerel, and sardines, can help improve sleep quality naturally and effectively.
Fatty fish is a rich source of omega-3 fatty acids and vitamin D, two important nutrients that directly affect the functioning of the brain and the biological clock.
Research shows that people who eat salmon three times a week for 6 months have significantly improved sleep quality, sleep duration and daytime alertness compared to the group who do not eat fish. Omega-3 fatty acids, especially DHA, have the ability to regulate hormones that play a major role in controlling sleep.
Not only that, fatty fish also contain a lot of tryptophan, an essential amino acid that helps the body produce hormones to regulate sleep-wake cycles. When hormones are secreted regularly and at the right time, people who eat fatty fish regularly will be more likely to fall into sleep, sleep deeply and less interrupted.
To achieve this effect, it is necessary to eat fatty fish in moderation, about 2-3 times a week and prioritize processing by steaming, baking instead of frying to maintain the nutritional content. Pay attention to still combining it with a healthy lifestyle, reducing caffeine and avoiding using electronic devices before bed.
Fatty fish is not only good for the heart but also helps improve insomnia. Adding this food to your diet is a simple choice but has a lasting impact on sleep health.
