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Does Eating Salmon Really Help You Sleep Better?

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Salmon is well known as a superfood that provides numerous health benefits. But did you know it can also help you sleep better? Here’s an in-depth look at the science behind how salmon improves sleep quality.

An Overview of Salmon’s Sleep-Promoting Nutrients

Salmon contains three key nutrients linked to better sleep – vitamin D, magnesium, and omega-3 fatty acids.

Vitamin D plays an essential role in regulating circadian rhythms and normalizing melatonin and growth hormone release. Low vitamin D levels are associated with excessive daytime sleepiness. Salmon provides 570-785 IU of vitamin D per 3 ounce serving making it one of the best food sources.

Magnesium relaxes muscles and nerves, producing calming effects ideal for sleep. It also regulates melatonin production. Low magnesium is tied to insomnia symptoms like difficulty falling and staying asleep. Salmon contains 20-25% of the recommended daily intake of magnesium per serving.

Omega-3s particularly EPA and DHA fatty acids are anti-inflammatory and support communication between brain cells. Omega-3s likely encourage restfulness by boosting serotonin and melatonin levels. Studies show omega-3 supplementation significantly improves sleep quality.

Clinical Research on Salmon’s Sleep Benefits

A few small studies demonstrate salmon’s positive impact on sleep:

  • Adults with sleep troubles who ate Atlantic salmon 3 times per week for 5 months slept longer and more efficiently compared to controls.

  • Elderly adults eating baked Atlantic salmon twice weekly for 4 weeks self-reported better sleep quality and mood versus a control diet.

  • Higher blood omega-3 levels in preschoolers were associated with less sleep disturbances. Kids eating Atlantic salmon regularly exhibited fewer sleep problems than those consuming it rarely.

While more extensive trials are needed, these studies indicate regular salmon consumption can translate to measurable sleep improvements.

How Much Salmon Should You Eat For Better Sleep?

To fully realize salmon’s sleep-promoting effects, aim for at least two 3-4 ounce servings per week. Focus on sustainable wild-caught Alaskan salmon or BPA-free canned salmon.

For best results, eat salmon 2-3 hours before bedtime. This allows enough time for digestion so salmon’s beneficial compounds can start taking effect as you fall asleep.

Salmon is easy to add to a pre-bed meal. Bake a salmon fillet and veggies, make salmon cakes or burgers, add canned salmon to pasta or salads, or pan-sear a salmon steak with healthy seasoning.

Other Foods That Promote Sleep

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

  • Tart cherry juice – Rich in sleep-promoting melatonin and serotonin.

  • Chamomile tea – Contains apigenin that binds to GABA receptors and induces relaxation.

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

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

  • Low-sugar yogurt – Contains tryptophan which produces melatonin and serotonin. Also has calcium.

  • Oatmeal – Its carbs and fiber induce drowsiness. Contains melatonin as well.

Focus on a balanced diet with fruits, vegetables, whole grains, nuts, seeds, and lean proteins like salmon. Avoid heavily processed foods, excess sugars, caffeine, and alcohol, especially before bed.

The Takeaway

Salmon is rich in vitamin D, magnesium, and omega-3s that regulate sleep cycles, proven by studies. Early research shows regularly eating salmon may lengthen sleep duration and enhance quality. For best effects, consume at least two salmon servings weekly 2-3 hours pre-bedtime.

Along with other sleep-friendly foods like tart cherries and chamomile tea, salmon as part of a healthy diet helps ensure you wake up feeling well-rested and energized every day. Proper sleep is vital for optimal health and performance.

does salmon help you sleep

Shop Secret Island Salmon

Adding salmon to your diet is a great first step to improving your sleep schedule. The benefits of this superfood are endless. At Secret Island, we are committed to developing a world where sustainable seafood is accessible to all. Eco-friendly in production and delivery, our salmon is the perfect missing piece to your healthy diet. Shop our salmon today.

What Eating Salmon Every Day Does To Your Body

FAQ

Is it good to eat salmon before bed?

3. Fatty fish. Fatty fish, such as albacore tuna, salmon, herring, anchovies, and sardines, may help sleep by providing a healthy dose of omega-3 fatty acids and vitamin D.

Why do I sleep better after eating salmon?

Studies have shown that B6 can improve sleep quality, making salmon a great food choice if you’re looking for better rest at night. 2.Apr 16, 2025

Which food is best for deep sleep?

Foods high in magnesium

Similar to tryptophan, magnesium is a mineral linked to improved sleep quality. Cooking magnesium-rich foods such as leafy greens like spinach, nuts, avocados, and black beans for dinner can help with your sleep.

What is the best fish to eat before bed?

Scientists are now recommending eating fish to get an improved quality of sleep–especially eating tuna, sardines, salmon, anchovies, lake trout, mackerel, bluefish, and herring. Research derived from a careful study on how eating fish affects sleep shows some great results.

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