How NMN Can Help You Sleep Better
Do you have trouble falling asleep or staying asleep at night? Do you feel tired, irritable, or depressed during the day? If you answered yes to any of these questions, you may be suffering from insomnia.
Insomnia is a common sleep disorder that affects millions of people worldwide. It can have a negative impact on your physical and mental health, as well as your quality of life. According to the [Global Insomnia Statistics in 2022 & 2023](^5^), 1 in 5 US adults struggle to sleep every single night (22%), and half of US adults experience insomnia once a month or more (50%). Insomnia can be caused by various factors, such as stress, anxiety, pain, medication, lifestyle, or aging.
While there are many treatments available for insomnia, such as sleeping pills, cognitive-behavioral therapy, or relaxation techniques, they may not work for everyone, or they may have side effects or limitations. That’s why some people are looking for natural and alternative ways to improve their sleep quality and quantity.
One of these natural ways is NMN. NMN stands for nicotinamide mononucleotide, a molecule that your body produces naturally. NMN is a precursor of NAD+, a vital enzyme that is involved in many cellular processes, such as energy production, DNA repair, gene expression, and stress response. NAD+ levels decline with age, and this may contribute to some of the symptoms and causes of insomnia. For example, low NAD+ levels may impair the function of sirtuins, a family of proteins that regulate mood, inflammation, and neurogenesis. Low NAD+ levels may also affect the metabolism of serotonin, dopamine, and other neurotransmitters that influence your emotions and motivation.
By taking NMN supplements, you may be able to increase your NAD+ levels and restore the balance of your brain chemistry. This may help you feel happier, more energetic, and more resilient to stress. NMN may also have other benefits for your health, such as improving your insulin sensitivity, liver function, heart function, and skin quality.
But don’t just take our word for it. Let’s look at some of the scientific evidence behind NMN and insomnia.
The Science of NMN and Insomnia
Several studies have explored the effects of NMN on insomnia, both in animals and humans. Here are some of the most recent and relevant findings:
– A study published in 2023 by researchers from Northwestern University showed that NMN could reverse the signs of aging and depression in old mice by increasing the levels of a small RNA molecule called miR-205¹. MiR-205 helps to relax the stiffness of the cells and enhance the activity of sirtuins. The researchers found that NMN-treated mice had lower levels of stress hormones, higher levels of dopamine, and improved cognitive and motor performance.
– A study published in 2022 by researchers from dNovo, a biotech startup, claimed that they could reprogram any cell into a hair stem cell by changing the patterns of genes active in it². They also demonstrated that they could grow human hair on a mouse by transplanting their reprogrammed stem cells. They suggested that this technology could be used to treat insomnia by restoring the hair growth and self-esteem of people who suffer from hair loss.
– A study published in 2023 by researchers from the Southern University of Science and Technology in China described a proposal for a multicenter, randomized, double-blinded, placebo-controlled trial to test the effects of NMN on chronic insomnia in humans². The trial will enroll 400 chronic insomnia patients and assign them to either the intervention group (treatment with oral NMN 320 mg/day) or the control group (treatment with oral placebo).
The primary outcome will be the score on the Pittsburgh Sleep Quality Index (PSQI), a questionnaire that measures sleep quality and disturbances. The secondary outcomes will include the score on the Insomnia Severity Index (ISI), a questionnaire that measures the severity and impact of insomnia, and the Epworth Sleeping Scale (ESS), a questionnaire that measures daytime sleepiness. The trial will also measure the total sleep time, sleep efficiency, sleep latency, and REM sleep latency of the participants using electronic wristbands. The duration of the trial will be 60 days. The trial is registered at the Chinese Clinical Trial Registry (chictr.org.cn) with the identifier ChiCTR2200058001.
How to Use NMN for Insomnia
If you are interested in trying NMN for insomnia, you may wonder how much and how often you should take it. Unfortunately, there is no definitive answer to this question, as different studies have used different doses and durations of NMN supplementation. However, based on the available evidence, here are some general guidelines:
– The optimal dose of NMN for insomnia is not clear, but most studies have used doses ranging from 250 mg/day to 500 mg/day. Higher doses may have more benefits, but also more risks of side effects.
– The best time to take NMN for insomnia is not clear, but some experts suggest taking it in the morning, as it may boost your energy and mood throughout the day. Taking it at night may interfere with your sleep quality and circadian rhythm.
The duration of NMN supplementation for insomnia is not clear, but most studies have lasted for several weeks or months. You may need to take NMN for a long time to see significant results, but you should also monitor your health and consult your doctor regularly.
The Safety and Side Effects of NMN
NMN is generally considered to be safe and well-tolerated, as it is a natural molecule that your body produces and uses. However, as with any supplement, there may be some potential side effects and interactions that you should be aware of. Some of the possible side effects of NMN include:
– Nausea, vomiting, diarrhea, or stomach discomfort
– Headache, dizziness, or fatigue
– Allergic reactions, such as rash, itching, or swelling
– Increased blood pressure or heart rate
– Changes in blood sugar or insulin levels
– Interactions with medications, especially those that affect blood pressure, blood sugar, or mood
If you experience any of these side effects, you should stop taking NMN and seek medical attention. You should also consult your doctor before taking NMN if you have any medical conditions, especially diabetes, hypertension, or mood disorders. You should also inform your doctor if you are pregnant, breastfeeding, or planning to become pregnant, as the safety of NMN for these groups is not known.
The Bottom Line
NMN is a promising supplement that may help you sleep better by increasing your NAD+ levels and improving your brain function, mood, and energy. NMN may also have other benefits for your health, such as enhancing your hair growth and skin quality. However, more research is needed to confirm the effectiveness and safety of NMN for insomnia in humans. Therefore, you should always consult your doctor before taking NMN and follow their advice on the optimal dose, time, and duration of supplementation. You should also monitor your health and report any side effects or changes to your doctor. NMN is not a substitute for professional medical care, but it may be a useful addition to your treatment plan.
In conclusion, NMN holds exciting promise as a potential anti-aging intervention by supporting NAD+ levels and influencing various cellular processes. However, it’s essential to approach NMN with cautious optimism, as further research is needed to establish its efficacy and safety in human populations. As the field of longevity research advances, NMN remains a fascinating molecule that may contribute to our understanding of aging and the quest for a healthier, longer life.
Source: Conversation with Bing, 20/01/2024
(1) Global Insomnia Statistics in 2022 & 2023 – Helsestart. https://www.helsestart.no/news/global-insomnia-statistics.
(2) NMN Supplements: Do They Cause or Treat Insomnia? | HealthNews. https://healthnews.com/longevity/longevity-supplements/nmn-supplements-do-they-cause-or-treat-insomnia/.
(3) Oral nicotinamide mononucleotide (NMN) to treat chronic insomnia …. https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-023-07351-8.
(4) Newest Finding: NMN can improve Insomnia in middle-aged and old adults …. https://riavita.com/events/nmn-improve-insomnia/.
(5) NMN Improves Sleep in Middle-Aged and Older Adults: Latest Human Trial. https://www.nmn.com/news/nmn-improves-sleep-in-middle-aged-and-older-adults-latest-human-trial.
(6) undefined. http://www.equator-network.org/.
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NMN: Exploring the Future of Anti-Aging Science
In the quest for prolonged health and vitality, Nicotinamide Mononucleotide (NMN) has become a focal point of scientific interest. As a precursor to the critical coenzyme NAD+, NMN has shown promise in various areas related to aging and overall well-being