A common reported anecdotal benefit of taking NMN is improvement in sleep quality, and with the stresses of modern life, who hasn’t woken up feeling tired from a fitful night’s sleep, wondering if there’s a natural way to get a more restorative night’s rest? We’ve all been there. You lie down, tired from your day, but as soon as you shut your eyes you just cannot clear your head, or you start endlessly flipping your pillow over for hours convinced that once you find a fresh cool patch you’ll really be able to let go. Insomnia and the fatigue it creates can be a real life-ruiner, but there are natural solutions that offer a smoother send-off than heavy-duty sleeping pills or Jedi mind tricks. Users who take NMN supplements widely report that NMN improves their sleep quality so that they can feel their best. People taking NMN to boost their NAD levels and turn back their biological clock report higher quality zzz’s and reduced fatigue, which leads to better physical performance and a sharper mind.
Does this mean that you should take NMN before bed? Well, it’s a little more complicated than a simple prescription, and you can learn more about dosage and timing further on in this article. What’s certain from user testimonies is the fact that sleep is markedly improved by NMN supplementation. NMN aligns the body with its natural clock, which leaves users feeling fresh and deeply rested. With deeper sleep, tiredness during the day begins to ease and users report improved quality of life. What’s more, new research suggests that these benefits are supported by real scientific data, which will be elaborated below. If you’re wondering whether NMN will help you sleep and improve that sleep quality, the answer is yes.
What’s the relationship between NMN, NAD and sleep?
NAD, an oh-so-important molecule in the human body that facilitates energy production, DNA repair, and cellular function, also plays a key role in the body’s circadian rhythm. It hasa direct impact on the various genes and proteins responsible for the body’s internal clock. NAD also supports mitochondrial function, and a healthy cellular energy balance is essential for all sorts of bodily functions, including sleep.
Of course, if you’re familiar with NAD, you know that production of this essential molecule declines with age. In addition to other age-related indignities, less NAD can also lead to sleep disturbances—and we probably don’t have to tell you why that’s a problem. After all, sleep is considered an essential pillar of health. We simply don’t function well when we aren’t sleeping well, and the resulting toll on your physical and mental health is steep. What’s more, dysfunctional sleep patterns are downright incompatible with the concept of healthy aging, and disruptions in the genes responsible for sleep-wake cycle are worryingly linked to age-related disease and shortened lifespans.
As an NAD precursor, NMN helps bump up NAD with very positive downstream effects across the entire body. In terms of sleep quality specifically, optimized NAD levels mean your body is properly equipped to enjoy the deep sleep phases it so desperately needs for repair and recovery. That’s partly because NAD is incredibly stimulating to a family of proteins known as sirtuins. Consider these guys equally important in the body. They’re essential for everything from physical activity maintenance to mitochondrial function to—wait for it—sleep quality. Specifically, sirtuins are known to help control the activity of the body’s “master clock” located in the hypothalamus, which regulates sleep-wake cycles and other physiological processes. All in all, more NAD in the body amounts to better sleep. But let’s take a look at the science to better understand why.
The science behind NMN for better sleep
Research is ongoing in the world of longevity science, including exciting studies about NMN, specifically. Again, most of these scientific trials focus on NMN’s ability to restore NAD levels to more youthful levels, but a growing number are looking at NMN’s potential role in sleep quality. In early 2022, results from a particularly exciting 12-week study of NMN on sleep quality, fatigue, and physical performance in older adults were published, and well-rested NMN fans everywhere were proven correct. While the study didn’t find a statistically significant improvement in overall sleep quality, it did find some positive changes in specific categories, in addition to giving us a little insight into the best time of day to supplement if the goal is less drowsiness.
Researchers rightfully noted that deteriorating sleep quality and physical and/or mental fatigue in older adults reduces quality of life and increases mortality rates. The sleep study was a deep dive into the effects of time-dependent NMN and included 108 participants divided into four groups:
- 250 mg of NMN received in the morning
- Placebo received in the morning
- 250 mg of NMN received in the evening before bed
- Placebo received in the evening before bed
Sleep quality was evaluated via the Pittsburgh Sleep Quality Index (PSQI), and fatigue was evaluated with the “Jikaku-sho shirabe” questionnaire. Physical performance was measured via grip strength, five times sit-to-stand, timed up and go, and a five-meter walk. All participants reported improvements across multiple categories: sleep duration, sleep disturbance scores, daytime dysfunction scores, and sleep quality scores, but the NMN group reported the best results—even if researchers didn’t consider it statistically significant. Our take? The 250mg dose was insufficient! Current research confirms that when it comes to the benefits of NMN, more is better. In fact, Harvard professor and longevity expert Dr. David Sinclair personally takes a full 1,000mg of NMN daily as part of his personal supplement regimen.
Can NMN supplementation help with insomnia?
Another clinical trial conducted with a randomized, double-blinded, placebo–controlled group, seeks to show that NMN supplementation yields promising results when used to treat insomnia.The trial, conducted in May 2023 in China, worked with 400 patients struggling with chronic insomnia. Half of the participants were administered 320 mg of NMN via supplement daily, while the other was given a placebo. The strength and rigor of the trial lies in its randomized nature, its use of a placebo that closely matches the real supplement, and its comprehensive sleep assessment. Results are still being analyzed to better understand the ways that NMN supplementation can help with insomnia, so stay tuned. In the meantime, we do have data from a 2022 preclinical study investigating the effects of NMN on insomnia. Researchers found that NMN effectively promoted sleep in mice with sleep disturbances. Encouraging, right?
So when should you take NMN for better sleep?
Between the anecdotal evidence and the promising research, NMN supplementation seems to be a simple path to sweeter dreams. And if that’s the case, should you take NMN right before bed? If you’re taking it for sleep benefits, you might think of treating it like a regular sleep aid—you take one, it makes you feel drowsy, and you fall asleep. But NMN is a little more complex than that.This naturally occurring compound works with your body’s systems, which means some trial and error is likely warranted to puzzle out the best timing for better zzz’s. Researchers in the 2022 clinical study we reference above found that the afternoon NMN group had the biggest noticeable effects on physical performance and fatigue, so consider that a starting place as you explore the best time to take NMN for better sleep. Given these findings, it’s safe to say it’s the cumulative effects of NMN supplementation that’s changing people’s bodily clocks, which means consistency is key.
A word on NMN dosing for sleep quality
While the study in question is dealing with a relatively low dose of NMN—only 250 mg—the experts at Wonderfeel agree that the study’s promising results show that NMN may be a viable sleep aid, and that it can work even more effectively at a higher dose, somewhere between 600 and 900 milligrams. While conservative dosages are typically used in scientific research, particularly in the early phases, the largest human study on NMN to date found the greatest efficacy occurred in higher dosages. Here at Wonderfeel, the dosing recommendation for our Youngr™ NMN supplement is based on the latest research and entirely exclusive to our patented formula. A daily serving size of two capsules delivers 900 milligrams of NMN, along with vitamin D3 and a trio of potent antioxidants that simultaneously shield against oxidative stress and promote sirtuin activity. They also inhibit activity from an NAD consumer known as CD38. It’s what makes Wonderfeel Youngr™ stand apart from other NMN supplements. Instead of simply boosting NAD in the body, our formula actually slows down NAD depletion at the same time for the greatest efficacy
Improved sleep quality means newfound energy
A night of superior, high-quality sleep translates to more energy the next day. And increased energy from better sleep is a benefit that’s doubled when you’re taking NMN, which has such a profound effect on your NAD levels. Declining NAD levels contribute to pesky aging factors that slow us down—less energy, lower endurance abilities, and a general sense of feeling fatigued. The opposite is likewise true—NAD levels that are returning to more youthful levels trigger cascading effects in the body, including the aforementioned sirtuin activity that’s so beneficial for regulating energy metabolism in our cells.
Everyone’s body is different, so there is no one-size-fits-all response to taking NMN. If you find that taking NMN gives you more energy than you expected, experiment with dosage and timing. Because your body already produces NAD, supplementation might work in collaboration with those systems, and you might find that you’ll want to put your newfound energy to good use, spending more time being active during the day as a way of setting yourself up for a good night’s sleep.
NAD metabolism and circadian rhythm as an early indicator of Alzheimer’s
The human body is a fascinating machine with various intricate biological processes. Recent research has unveiled two standout processes that play a vital role in predicting the onset and progression of Alzheimer’s disease: NAD metabolism and circadian rhythm.
These two are the dynamic duo of brain health. NAD is like the superhero of molecules, providing cells with energy and repairing damaged DNA, while circadian rhythm is the body’s internal alarm clock that keeps things ticking like a Swiss watch. The study found that disruptions in these processes can increase the risk of Alzheimer’s disease, emphasizing the importance of maintaining healthy NAD levels and a regular sleep schedule. Staying sharp can be as simple as getting enough sleep and keeping those NAD levels up with supplements like Wonderfeel Youngr™ NMN.
The bottom line on NMN and sleep quality
Better sleep is among the many other studied benefits of NMN, and it’s a big one. The link between wonderful sleep and good quality of life is clear, and with Wonderfeel Youngr™ NMN, you can take steps to significantly improve them both. Plus, by implementing NMN supplementation into your routine, you may find yourself sleeping a little more soundly simply because you’re taking a proactive approach to your own health. Sleep well!