Feels like the older I get, the more elusive sleep becomes. If you are like me, and find that even the most mundane of tasks like counting sheep just doesn’t cut it anymore, take comfort in knowing that you are not alone. According to a study on morbidity and mortality completed by the Centers for Disease Control and Prevention, more than a third of American adults are not getting enough sleep on a regular basis.
If you’re not getting the American Academy of Sleep Medicine and the Sleep Research Society’s recommended 7 hours of sleep a night, you may be searching for ways to improve your sleep. If you are looking for better sleep, read on to find out some environment and dietary changes that can help.
Environmental Changes for Better Sleep
There are many things that Americans can do to encourage better sleep through their behaviors and environmental changes. For example, Americans should try to eliminate caffeine and nicotine from their diet that can cause sleep disturbances. Getting regular exercise and making your sleeping environment more conducive to sleep can help. Many sleep deprived Americans swear by white noise machines and journaling right before bed, while warm milk and soft music helps others.
Dietary Changes for Better Sleep
There are lots of ways to change nutritional behaviors that can boost your sleep quality. One way that we encourage here at Channel Fish is eating a diet rich with omega-3 fatty acids found in fish.
Fatty fish are also typically high in a few other sleep-promoting nutrients other than the serotonin regulating omega 3s. For example, a 3-oz fillet of wild Atlantic salmon contains: potassium, magnesium, phosphorus, zinc, B-12, folate, and calcium.
The Sleep Foundation recently published a report that found that fatty fish may be a good food for better sleep. The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning. The study focused on omega-3 fatty acids, which are involved in the body’s regulation of serotonin.
A 2014 study which followed participants who ate 300g of Atlantic salmon three times a week for 6 months, found that those subjects fell asleep more quickly and functioned better during the day than those who ate chicken, beef, or pork with the same nutritional value.
A Final Word on Getting Your ZZZZZzzzzzs
Getting the right number of hours of sleep can be a struggle for so many Americans. Talk to your doctor about your diet, stress levels, and overall health before changing your food consumption or environment. They may be able to suggest small changes that can make a huge difference in how you feel throughout the day.