Emotional Fitness: Everyday steps for people and organizations for better mental health

Author: Ryan S Patel DO FAPA

Ryan S Patel is a psychiatrist and author of Mental Health for College Students https://a.co/d/bLSatYx
Can omega 3’s improve sleep? — April 29, 2025

Can omega 3’s improve sleep?

/Ryan S Patel DO FAPA

You 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 can also impact tension, irritability, depression, confusion, reduced life satisfaction, or poor academic performance (3).

Yet more than 75% of young adults report getting less than 8 hours of sleep on average on weeknights over the last 2 weeks (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.

What are some ways of improving sleep?

The American Academy of Sleep Medicine suggests the following ways to improve sleep (8):

  • Keep a consistent sleep schedule.
  • Get up at the same time every day, even on weekends or during vacations.
  • The National Sleep Foundation recommends 7 to 9 hours of sleep for young adults (9).
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to bright light in the evenings.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

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By Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Contact: ryanpatel9966@outlook.com

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:

  1. Patel R. Mental Health For College Students Chapter 7. Sleep strategies to improve mental health.
  2. https://u.osu.edu/emotionalfitness/?p=846
  3. 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.
  4. 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.
  5. 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
  6. 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.
  7. 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
  8. http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
  9. Hirshkowitz, Max et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health: Journal of the National Sleep Foundation, Volume 1, Issue 4, 233 – 243
Free time media use impacts on happiness and wellbeing —

Free time media use impacts on happiness and wellbeing

/Ryan S Patel DO FAPA

While technology and social media use can be useful in some ways, research shows that improper use of technology and social media can worsen depression, anxiety, focus, sleep and other mental health symptoms (1).

A previous post discussed how unhealthy ways of using technology can have negative effects on our mental health (2) and another study looked at social media use and irritability (3).

This study looked at happiness and wellbeing related to the amount of media use in free time (4).

What was the study? (4)

  • Twenge and colleagues looked at three large surveys of digital media consumption in adolescents in two countries (n = 221,096) (4).
  • Digital media use during their free time (discretionary media use) (smartphones, computers, social media, gaming, Internet) (4).
  • Users were classified into light users (<1 h a day) heavy users (5+ hours a day) (4).

What was the result? (4)

  • Heavy users (vs. light) of digital media were 48% to 171% more likely to be unhappy, to be in low in well-being, or to have suicide risk factors such as depression, suicidal ideation, or past suicide attempts (4).
  • Heavy users (vs. light) were twice as likely to report having attempted suicide (4).
  • Light users (rather than non- or moderate users) were highest in well-being (4).
  • Largest drop in wellbeing occured when users went from moderate to heavy use (4).
  • The probability of low well being increased as discretionary media use exceed 1 hour per day.

What are some caveats?

  • The study conducted in 2 countries and may not be generalizable worldwide (4)
  • Media use and mental health can be a complex topic and individual results may vary depending on the amount and type of usage.
  • The study did not analyze specific social media content (4).
  • While this study showed correlation, it does not show cause and effect. It should be noted that other studies have found similar results (4).
  • The study did not examine why non users had lower well being than light users (4)
  • The study relied on self-report rather than objective measures (4).

Some healthy ways of using technology are outlined here: https://emotionalfitness.blog/2024/08/31/social-media-and-focus-problems/

By Ryan S Patel DO, FAPA OSU-CCS Psychiatrist Inquires: ryanpatel9966@outlook.com

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:

  1. Patel R. Mental Health For College Students Chapter 8. Social Media Technology and mental health, Page 237-289.
  2. https://u.osu.edu/emotionalfitness/2020/12/11/593/
  3.  Perlis RH, Uslu A, Schulman J, Gunning FM, Santillana M, Baum MA, Druckman JN, Ognyanova K, Lazer D. Irritability and Social Media Use in US Adults. JAMA Netw Open. 2025 Jan 2;8(1):e2452807. doi: 10.1001/jamanetworkopen.2024.52807. PMID: 39775809. Can social media use make you feel irritable? – Emotional Fitness: Improve your mental health using proven life/bio-hacks/skills and expert insights
  4. Twenge JM, Campbell WK. Media Use Is Linked to Lower Psychological Well-Being: Evidence from Three Datasets. Psychiatr Q. 2019 Jun;90(2):311-331. doi: 10.1007/s11126-019-09630-7. PMID: 30859387.
Study: Sleep and stress levels — March 31, 2025

Study: Sleep and stress levels

/Ryan S Patel DO FAPA

You can take many steps in their everyday lives to improve their mental health, one of the main factors is sleep (1).

Poor sleep can impact tension, irritability, depression, confusion, reduced life satisfaction, or poor academic performance (2).

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 (3).

A recent study looked at sleep and stress levels (4)

32 college students recorded their daily sleep duration using a wristband for six days and took a survey of stress, resilience, and sleep quality.

What were the results? 

  • Poor sleep quality is associated with greater perceived stress (4)

  • Lack of sleep can make students more vulnerable to stressful situations(4)

  • Insufficient sleep for five consecutive nights can alter the evaluation of neutral and pleasant stimuli, leading to a more negative perception (4)

  • Improving self control impacted the relationship between sleep and stress (4)

What are some caveats?

  • The findings of this study build on another study which showed that sleep deprivation can increase the stress hormone cortisol by up to 21% (5)
  • This is 1 small study and further research is needed
  • Participants were recruited through convenience sampling, which may introduce selection bias (4)
  • While sleep duration was measured objectively using a Fitbit, and self-reported data  of the study can be subject to inaccuracies due to bias and social desirability bias(4)

What are some ways of improving sleep?

The American Academy of Sleep Medicine suggests the following ways to improve sleep (6):

  • Keep a consistent sleep schedule.
  • Get up at the same time every day, even on weekends or during vacations.
  • The National Sleep Foundation recommends 7 to 9 hours of sleep for young adults (7).
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to bright light in the evenings.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

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By Ryan S Patel DO, FAPA OSU Psychiatrist

Contact: ryanpatel9966@outlook.com

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:

  1. Patel R. Mental Health For College Students Chapter 7. Sleep strategies to improve mental health.
  2. 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.
  3. 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.
  4. Tafoya SA, Aldrete-Cortez V, Tafoya-Ramos F, Fouilloux-Morales C, Díaz-Olavarrieta C. Sleep and Perceived Stress: An Exploratory Mediation Analysis of the Role of Self-Control and Resilience among University Students. Int J Environ Res Public Health. 2023 Aug 11;20(16):6560. doi: 10.3390/ijerph20166560. PMID: 37623146; PMCID: PMC10454638.
  5. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.
  6. http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
  7. Hirshkowitz, Max et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health: Journal of the National Sleep Foundation, Volume 1, Issue 4, 233 – 243