Research
Macro partitioning
Consumption of saturated fatty acids reduces slow-wave sleep duration and increases nighttime awakenings, whereas consumption of unsaturated fatty acids (specifically from fatty fish) improves sleep regulation and increases drowsiness.
Replace saturated fats (fried foods, animal fats) with unsaturated fats, particularly omega-3s from fatty fish like salmon or mackerel. This shift may help you stay asleep longer and improve sleep quality.
ModerateSupportsMEDIUM confidence
Studies on the effect of saturated fatty acids on sleep have shown that the consumption of saturated fatty acids leads to a greater number of wakes at night and shortens the duration of slow-wave sleep ... Eating fatty fish (more than 5% fat, such as salmon, mackerel, and trout) has a positive effect on sleep regulation. ... Eating fatty fish leads to an increased feeling of drowsiness, which leads to better sleep
Why this rating
Based on narrative review citing animal studies (hamsters) and observational/human studies with varying sample sizes.
Source
Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors
Monika Sejbuk et al. · Nutrients · 2022
DOI 10.3390/nu14091912
narrative_reviewCited 368×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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