Fatty fish (almon, mackerel, sardines)
Fatty fish is a rich source of DHA and EPA. One study shows that children supplemented with omega-3 from fish to sleep nearly an hour more each night and wake up seven times less than the group using pharmaceuticals
Dishes rich in omega-3 include pan-fried salmon with grilled vegetables:
How to do:
Season with salt, pepper, lemon juice and rosemary for 15 minutes.
Simmer fish pan over medium heat, each side for about 3-4 minutes until golden brown.
Slice the vegetables into bite-sized pieces, mix the oil with the oil, salt, pepper and bake at 180°C for 20 minutes.
Serve hot for dinner. Can be eaten with steamed sweet potatoes to support sleep.
Flaxseeds, chia seeds, walnuts
These nuts contain alpha-linolenic acid (ALA), a form of plant omega-3.
Almond milk pudding can be prepared:
How to do:
Mix chia seeds with milk and honey, stir well.
Put in a glass jar, cover tightly and refrigerate for 4-6 hours (or overnight).
When serving, add fresh fruit on top. This dish is rich in fiber, tryptophan and plant-based omega-3.
Eggs and milk increase omega-3
Some egg and milk products are omega-3-fortified, providing convenient options for those who do not eat fish.
When and how to consume omega-3 to improve sleep
Time: Consuming foods rich in omega-3 for dinner can support the production of melatonin, the hormone that regulates sleep.
Combine nutrition: Combining omega-3 with foods rich in tryptophan (such as turkey, milk) and magnesium (such as green vegetables, nuts) can enhance sleep improvement.
