College students can take many steps in their everyday lives to improve their mental health, one of the main factors is sleep (1). A previous post looked at poor sleep and worsening stress levels (2).
Poor sleep in college students can also impact tension, irritability, depression, confusion, reduced life satisfaction, or poor academic performance (3).
Yet more than 75% of students report getting less than 8 hours of sleep on average on weeknights over the last 2 weeks according to the Fall 2024 ACHA-NCHA IIIb Reference Group survey of 33,763 college students across 48 institutions (4).
A recent study looked at of impact of omega 3s on sleep.
What was the study? (5)
- This was a randomized, placebo-controlled, double-blinded, parallel-grouped study (5)
- 66 healthy males and females, mean age 52.8 years (5)
- Participants received 576 mg DHA and 284 mg EPA per day (n = 33), or corn oil (placebo group, n = 33), for 12 weeks (5)
- Sleep was measured using a self reported scores (OSA-MA and POMS-2 tests) and objective sleep monitoring via a device (monitor that evaluates the sleep state by collecting breath, pulse, and body movement data) (5)
- Blood omega 3 levels and dietary survey was also done.
What were the results? (5)
- The study showed that 576 mg DHA and 284 mg EPA per day improved sleep quality (5)
- Frequent dreaming also improved (5).
- They theorized that the mechanism might be related to impact on serotonin and melatonin levels (5)
What are some caveats?
- This is one of the first studies to show that low dose omega 3s can improve sleep quality (5).
- This was a well designed randomized, double blind, placebo controlled, parallel grouped study with objective and subjective measures (5).
- There are many other studies showing benefit from omega 3’s and sleep quality. (6)
- While this study involved healthy participants, individuals with health conditions may need a higher dose of omega 3’s to find benefit (5).
- Check with your health professional to ensure that Omega 3’s are appropriate for you as they may not be suitable for everyone.
- Plant based omega 3’s may be an option for those who do not or cannot eat fish.
- While this study was in middle aged adults (5) and a separate study found benefits in young adults (7) findings may not be generalizable to other populations with health conditions.
- Further study in specific populations with specific health conditions is needed.
Strategies to manage stress can be found here: https://u.osu.edu/emotionalfitness/2014/08/15/stress-and-what-to-do-about-it/
Strategies for sleep can be found here: https://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/
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By Ryan S Patel DO, FAPA OSU-CCS Psychiatrist
Contact: patel.2350@osu.edu
Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
References:
- Patel R. Mental Health For College Students Chapter 7. Sleep strategies to improve mental health.
- https://u.osu.edu/emotionalfitness/?p=846
- Buboltz WC Jr, Brown F, Soper B. Sleep habits and patterns of college students: a preliminary study. J Am Coll Health. 2001 Nov;50(3):131-5. doi: 10.1080/07448480109596017. PMID: 11765249.
- American College Health Association. American College Health Association-National College Health Assessment III: Reference Group Executive Summary Fall 2024. Silver Spring, MD: American College Health Association; 2025.
- Yokoi-Shimizu, K., Yanagimoto, K., & Hayamizu, K. (2022). Effect of Docosahexaenoic Acid and Eicosapentaenoic Acid Supplementation on Sleep Quality in Healthy Subjects: A Randomized, Double-Blinded, Placebo-Controlled Trial. Nutrients, 14(19), 4136. https://doi.org/10.3390/nu14194136
- Dai Y., Liu J. Omega-3 long-chain polyunsaturated fatty acid and sleep: A systematic review and meta-analysis of randomized controlled trials and longitudinal studies. Nutr. Rev. 2021;79:847–868. doi: 10.1093/nutrit/nuaa103.
- Watanabe, N., Matsuoka, Y., Kumachi, M., Hamazaki, K., Horikoshi, M., & Furukawa, T. A. (2018). Omega-3 fatty acids for a better mental state in working populations – Happy Nurse Project: A 52-week randomized controlled trial. Journal of psychiatric research, 102, 72–80. https://doi.org/10.1016/j.jpsychires.2018.03.015