Key Points
- NMN improved the time to fall asleep and daytime function
- Deep sleep and REM sleep increased, with fewer nighttime awakenings
- People taking NMN reported better overall sleep
- Overall effectiveness rate was over twice as high
Study Overview
Fifty-eight adults aged 45โ75 years with chronic insomnia symptoms were assigned to two groups:
- NMN group: 29 people received 300 mg NMN daily for 12 weeks
- Control group: 29 people received placebo capsules daily for 12 weeks
Sleep was measured in two ways:
- A standard sleep questionnaire (PSQI) completed before and after the study
- A wearable sleep tracker worn every night, which recorded sleep length, deep sleep, REM sleep, light sleep, and nighttime awakenings
NMN Improved How Participants Felt About Their Sleep
After 12 weeks, people taking NMN reported better overall sleep quality, falling asleep faster, less sleep disruption, and better daytime energy and functioning.
"After taking NMN, the sleep duration, deep sleep ratio, and REM sleep ratios increased, and the light sleep ratio and waking frequency decreased significantly."
"These... indicate that the sleep quality of elderly individuals improved after taking NMN."
Compared with placebo, post-treatment PSQI scores were significantly lower in the NMN group, indicating meaningful improvements in perceived sleep quality and daily functioning.
These subjective improvements align with prior research showing that NADโบ restoration supports mitochondrial efficiency and energy metabolism, factors closely tied to sleep quality and daytime alertness.
Sleep Trackers Confirmed Positive Changes
Smart band data revealed progressive changes within the first few weeks of NMN supplementation:
- REM sleep ratio increased after week 3
- Deep sleep ratio increased after week 6
- Light sleep and nighttime awakening frequency decreased
- Total sleep duration trended upward over the intervention period
This graph shows that people taking NMN (red line) woke up less often during the night, with awakenings gradually decreasing over the 12 weeks, while the placebo group (gray line) stayed about the same.
Over time, NMN users had fewer nighttime interruptions, suggesting more continuous, restful sleep. These findings confirm that participants were not only feeling better but were also sleeping more soundly.
Higher Overall Effectiveness With NMN
Researchers also examined how many participants experienced a meaningful improvement in sleep. Over half of those taking NMN showed clear improvement based on the PSQI scores.
"The NMN group's effectiveness was 65.52%, significantly higher than that of the control group (27.59%)."
In practical terms, people taking NMN were more than twice as likely to see real sleep benefits.
Conclusion
This randomized human study shows that NMN improved sleep quality in middle-aged and older adults, based on both self-reported sleep measures and objective wearable sleep data.
"These findings show that NMN improves sleep quality in middle-aged and old adults."
The findings suggest NMN may offer a non-drug approach to supporting healthier sleep and circadian rhythm function with age, with potential benefits for daytime energy and cognition, metabolism, sleep disruption, and overall well-being.
Taken together with broader evidence linking NADโบ decline to aging-related sleep disruption, these results support NADโบ restoration as a promising strategy for improving sleep quality later in life.
