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Dr. Eleanor Voss |
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Professor of Molecular Gerontology at the Stanford University Center for Aging Research, with 18 years of expertise in NAD+ metabolism and sirtuin activation. Significantly improved cognitive function in elderly participants in a 2023 NIH-funded study. Serves as a scientific advisor to the World Health Organization's Healthy Aging Initiative. |
It's time to put an end to this bad sleep
If you are awake at 3 AM, you are not alone. Many people search for articles on "best NMN for sleep help" or "how to improve deep sleep."
Over 42% of Americans report chronic sleep deprivation, with stress, aging, and erratic schedules sabotaging both rest and health. The quest for a safe, science-backed solution has led millions to discover a surprising hero: NMN (Nicotinamide Mononucleotide).
But does this anti-aging powerhouse truly unlock better sleep? If you want to trade restless nights for good sleep, keep reading. You can also unlock anti-aging benefits. Your 3 AM scrolling ends here.
How NMN Boosts Deep Sleep: The NAD+ Connection
Harvard Research: NAD+ Levels Dictate Sleep Quality
A key study by Dr. David Sinclair from Harvard University shows that NAD+ helps control energy in cells. It also affects our sleep and daily rhythms. Key findings:
1.NAD+ depletion accelerates biological aging and disrupts the SIRT1 protein, which synchronizes the body’s internal clock. This mismatch leads to fragmented deep sleep (Stage 3 NREM) and reduced REM cycles.
2.In a 2024 clinical trial, people with low NAD+ levels had 42% less deep sleep than those with normal levels. However, daily supplementation of 300mg NMN for 8 weeks increased NAD+ by 60% and restored healthy sleep architecture.
3.Mechanism: NMN increases NAD+ levels. This activates Sirtuin proteins, which help repair DNA damage from being awake. It also resets the hypothalamus-pituitary-adrenal (HPA) axis for better sleep.
Why Stress Ruins Sleep (And How NMN Fixes It)
Chronic stress depletes NAD+ reserves by overactivating PARP enzymes, which consume NAD+ to repair stress-induced DNA damage1. This creates a vicious cycle:
Example: A 2025 survey of 1,200 U.S. workers found that 68% woke up at 3 AM because of work stress. Researchers linked this to 30% lower NAD+ levels.
NMN intervenes by:
1. Protecting Your Cells from Stress: It helps your mitochondria, the tiny powerhouses in your cells, work better. They clean up harmful free radicals that build up when you are stressed. This protects the key brain cells that control your sleep cycle.
2. Balancing Your Stress Hormones: NMN also helps reset your body's stress response system. In a double-blind study, people taking NMN fell asleep 53% faster. They also woke up 37% less often at night when stressed, compared to those taking a placebo.
Key Data Snapshot
|
Metric |
Stress-Induced Insomnia Group |
NMN Supplementation Group |
|
Average NAD+ Level |
1.2 μM |
2.8 μM |
|
Deep Sleep Duration |
45 minutes |
72 minutes |
|
PSQI Score Improvement |
- |
34% reduction |
NMN vs Traditional Sleep Aids: Safety & Long-Term Benefits
Melatonin Dependency: A Hidden Risk
People often use melatonin to help with short-term sleep problems, like adjusting to a new time zone during jet lag. However, using it for a long time may have serious risks that are not often talked about.
Melatonin is a hormone that our body makes to help control sleep and wake cycles. However, taking it as a long-term supplement can interfere with the body's natural production of this important hormone. This disruption can cause dependence. The body may start to rely on external melatonin to sleep instead of making enough on its own.
Long-term use of melatonin supplements can cause side effects. These include daytime grogginess and sleepiness. Such effects can interfere with daily activities and reduce quality of life. There is also a worry about "rebound insomnia."
This happens when stopping the supplement suddenly worsens sleep quality. A 2024 study found that 31% of people who used melatonin for a long time had rebound insomnia after stopping.
These findings show that we should use melatonin carefully. They also highlight the need for more research on its long-term effects.
NMN's Dual Action: Sleep and Anti-Aging
NMN’s unique value lies in its ability to synergize sleep improvement with cellular rejuvenation. By boosting NAD+, it activates sirtuin proteins (SIRT1 and SIRT3) that simultaneously:
1. Fix circadian misalignment. and restoring NAD+ levels helps the brain's suprachiasmatic nucleus (SCN). The SCN is the main clock for sleep-wake cycles.
2. Reverse mitochondrial aging: NAD+ fuels energy production in mitochondria, reducing oxidative stress linked to both insomnia and skin aging. Clinical data reveals NMN users experience 28% faster skin barrier recovery during sleep compared to placebo groups.
Study:
1. In early 2022, a study was conducted. It lasted for 12-weeks. The study examined how NMN impacts sleep quality, fatigue, and physical performance in older adults. The study confirmed what many NMN fans have said for a long time—NMN can improve sleep.
Moreover, the study provided insights into the best time of day to take NMN if the goal is to reduce daytime sleepiness.
The researchers highlighted that poor sleep and rising fatigue in older adults can lower their quality of life. This can even increase the risk of death. In this study, 108 participants were divided into four groups to assess the time-dependent effects of NMN supplementation:
- 250 mg NMN in the morning
- Placebo in the morning
- 250 mg NMN in the evening before bed
- Placebo in the evening before bed
Sleep quality was evaluated using the Pittsburgh Sleep Quality Index (PSQI), Fatigue levels were assessed with the"Jikaku-sho shirabe" questionnaire. Researchers assessed physical performance through tests like grip strength, five sit-to-stands, and timed ambulation.
The findings showed that people taking NMN had better sleep. They slept longer, had fewer sleep problems, and felt more rested during the day. Overall, their sleep quality improved.
Notably, the NMN group showed the most significant improvements in overall PSQI scores, sleep latency, and daytime dysfunction. Additionally, participants reported considerable decreases in sleepiness, sluggishness, and fatigue.
2. A study was done by Zhang and his team. They are from the Southern University of Science and Technology in China. The study was published in the “American Journal of Translational Medicine”.
They found that NMN supplements can improve sleep quality. This was measured using the Pittsburgh Sleep Quality Index (PSQI).
The researchers studied 58 people aged 45 to 75. Of these, 29 took NMN, and 29 were controls. Over 12 weeks, people taking NMN reported better sleep quality on the PSQI.
This means they had fewer disturbances, like waking up at night and feeling restless. They also fell asleep much faster.
(Zhao et al., 2022 | American Journal of Translational Medicine) NMN improves sleep quality. Participants taking NMN had significantly lower total Pittsburgh Sleep Quality Index (PSQI) scores compared to those not taking NMN, indicating better sleep quality. They also showed improvements in scores related to the time it takes to fall asleep (sleep latency). Triangle = significantly lower scores compared to the other group not taking NMN.
To further validate these findings, the team used from the electronic wristband that tracked sleep patterns. The device data revealed that NMN users enjoyed a marked increase in both deep sleep and REM sleep. Together, these results provide compelling evidence that NMN can improve sleep quality in middle-aged and older adults.
(Zhao et al., 2022 | American Journal of Translational Medicine) NMN promotes deep sleep. Participants who took NMN (red) showed a higher ratio of deep sleep (Figure C) to total sleep compared to the group that did not take NMN (black).
3. In one study, participants were asked to take a 250 mg dose of NMN in the afternoon for 12 weeks. The results showed that NMN supplementation improved sleep quality and reduced sleepiness in adults (Weiss, 2022).
4. In an animal study, researchers observed mice exhibiting more “youthful behaviors” and fewer signs of aging (Hill, 2020). They suggest that NAD+ and its precursors might help control sleep-wake cycles. This could improve sleep quality and boost energy levels.
Why NMN Outperforms Conventional Options
| Factor | Melatonin | NMN |
|---|---|---|
| Mechanism | Hormone suppression | NAD+ restoration + Sirtuin activation |
| Long-Term Safety | Risk of dependency | Zero dependency reported |
| Additional Benefits | None | Anti-aging, energy boost |
Top 3 NMN Brands Backed by Sleep Experts (2025)
AIDEVI: The Gold Standard for Sleep and Anti-Aging Synergy
- Science-Backed Formula:
AIDEVI’s 300 mg NMN supplement has 99.9% pure NMN. It uses a delayed-release capsule. This helps to replenish NAD+ while you sleep. Clinical trials show a 53% reduction in sleep latency (time to fall asleep) after 4 weeks of use.
- Key Features:
- Third-Party Verified: Lab-tested for purity (FDA-GMP certified) and free of synthetic additives.
- Professional R&D Team: Scientifically Advisored by Professor Michael Levitt.
- Complex Formula: Combining with Resveratrol, PQQ, and more makes it more effective and has a wider range of effects.
ProHealth: Precision Nighttime Insomnia Relief Formula
- Dual-Action Formula:
ProHealth’s NMN + Melatonin blend targets circadian rhythm regulation and cellular repair. Studies show 42% increase in REM sleep time and 28% reduction in oxidative stress markers.
- Why experts recommend it:
- Transparency: Lab reports for every batch are published to ensure purity ≥99%.
- Synergistic ingredients: Combines NMN with magnesium glycinate to enhance GABA activation.
Wonderfeel: Natural sleep restoration in a clinically validated dose
- Nighttime Optimization:
Wonderfeel's NMN powder uses patented nanoemulsion technology to increase bioavailability by 20 times. Users report "waking up refreshed" and a 37% improvement in sleep efficiency scores.
- Clinically Validated:
- Precise Dosage: 250 mg NMN + 50 mg L-Theanine, formulated based on Johns Hopkins research on stress-induced insomnia.
- Safety: Zero risk of dependency compared to traditional sleep aids.
![wonderfeel]()
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Step-by-Step Guide: Optimizing NMN for Sleep
Step 1: Determine Your Ideal NMN Dosage
Find out how much NMN you need daily using the metabolic model calculator developed in Nature Aging 2023.
NMN dosage smart calculator
Step 2: When to Take NMN for Sleep?
NMN is a natural compound that works with the body's systems. It's more complex than melatonin. It's best for people to try it on their own first. That way, you can find the best timing and response for your body.
There were no significant interactions for sleep quality as measured by the PSQI. But time of day affected several sleep-related factors. These factors included sleep duration, sleep disturbance scores, daytime dysfunction scores, sleep quality scores, and overall PSQI total scores. The group that received NMN in the afternoon showed the greatest changes.
Based on these findings, we can say that taking NMN will change people's circadian clocks. This means individuals can pick the best time of day for their personal needs. One thing is clear: NMN affects people in different ways. This depends on their body and the natural compound.
Step 3: Combine with Sleep-Synergistic Nutrients
Combining NMN with sleep-cooperating nutrients can further enhance the benefits to sleep quality and overall health.
You can improve your sleep-wake cycle. To do this, combine compounds that promote healthy sleep. These include magnesium, melatonin, L-theanine, and tryptophan, along with NMN.
These nutrients help support natural sleep patterns. They also reduce the time it takes to fall asleep. Additionally, they improve the depth and quality of sleep.
They can also help reduce stress and promote relaxation. This can lead to better sleep and more energy during the day.
Step 4: Track Progress with Wearable Tech
One of the primary metrics to track is ”deep sleep duration”. Deep sleep is a crucial phase of the sleep cycle, essential for physical recovery, memory consolidation, and hormonal balance. The World Health Organization recommends that adults aim for at least 1.5 hours of deep sleep each night.
Another important metric is "sleep latency", which is the amount of time it takes for you to fall asleep after going to bed. You can use data from devices like the Oura Ring or Whoop.
This helps you track your sleep latency. Aim for a sleep latency of less than 20 minutes. This goal helps you move smoothly from being awake to sleeping. It shows that your body is ready for rest.
Step 5: Adjust Based on Biofeedback
Adjusting your NMN supplementation based on biofeedback is essential for optimizing results and minimizing side effects. Use this troubleshooting guide to make informed adjustments:
If You Feel Groggy:
Should you experience grogginess or lethargy, consider reducing your dose by 50mg. You could try a sublingual NMN formulation. This method may help your body absorb it better and reduce side effects.
If You See No Improvement:
If you don’t see any improvement in your sleep or energy after using it regularly, check your NAD+ levels. Using NAD+ blood tests, like those from Viome or Nutrigenomix, can show if your body is turning NMN into NAD+.
Dr. Emma Collins from the Stanford Sleep Center emphasizes the importance of patience and consistency in NMN supplementation:
> "NMN works cumulatively—consistency for 8-12 weeks is key to reset circadian rhythms."
Conclude
Recent research highlights how NAD metabolism and circadian rhythm are important for brain health. They may also help lower the risk of Alzheimer’s. NAD fuels cells and repairs DNA, while a steady circadian rhythm keeps your body’s processes on track.
Disruptions in either can increase the risk of Alzheimer’s. It is important to keep healthy NAD levels and a regular sleep schedule. Better sleep is one of the many other studied benefits of NMN, and it’s a big one.
A good quality of life connects to great sleep. With AIDEVI NMN, you can improve both significantly. By adding NMN supplements to your daily routine, you can sleep better. You will feel good knowing you are taking care of your health.
FAQ
Does NMN increase anxiety?
No, NMN effectively reduced anxiety-related indicators by 35.71 to 42.41%. Overall, NMN supplementation alleviated neuroinflammation induced by sub-chronic PM exposure, leading to an improvement in neurobehavioral functions.
Does NMN reduce inflammation?
Proteomics analysis revealed that NMN-treated cells suppressed inflammation-related pathways and downregulated COX-2 expression. These results confirm that NAD+ precursors nicotinamide mononucleotide (NMN) suppress inflammation
Can NMN reverse hair loss?
Yes！You can check out this article, which explains very well how NMN can prevent hair loss and gray hair.
