hello .

This time, I would like to introduce a paper on how NMN can help with sleep in middle-aged and older people .

• NMN

NMN (Nicotinamide mononucleotide) is a representative substance that is converted into NAD+ in the body when consumed . NAD+ is a ' coenzyme essential to our body ' and decreases as we age , but this can be supplemented by consuming NMN .

We've previously covered the effects of NMN on sleep depending on the time of intake through sleep-related content . However, the previous content had some limitations , as it consisted solely of the PSQI (Pittsburgh Sleep Quality Index), a sleep quality analysis questionnaire that allows individuals to directly measure and record their sleep quality .

However, the paper we will cover this time is considered reliable because it measured objective sleep indices using a smart band in addition to the PSQI , so we would like to introduce its contents .

• NMN and sleep

Based on a paper published in December 2022 , we will examine how NMN may help middle-aged and older adults sleep better .

The study, described in the paper, was conducted to investigate the effect of NMN on improving sleep quality in 58 adult men and women aged 45 to 75 years . To do this, 63 participants were divided into two groups: NMN group (n=29) and placebo group (n=29) . The 58 volunteers , with an average age of 55 years , took two NMN capsules (180 mg NMN + 120 mg additive ) or placebo (300 mg) daily at lunchtime for 12 weeks .

To see if taking NMN improved sleep-related indicators, researchers used a sleep quality assessment questionnaire called the Pittsburgh Sleep Quality Index (PSQI) and a smartwatch .

Let me briefly explain the two analysis tools mentioned above :

First , the PSQI (Pittsburgh Sleep Quality Index) is a questionnaire tool that measures an individual's subjective sleep quality by examining subjective sleep quality, sleep latency, sleep time, sleep efficiency, sleep disturbance, and daytime dysfunction . The closer it is to 0, the better the sleep quality .

Second , the smartwatch is a wristwatch that can measure sleep time, deep sleep time percentage, light sleep time percentage, REM sleep percentage, and frequency of waking up during sleep .

Let's look at the results of a study using two analysis tools .

According to the table above ,

Among the column headings, the left represents the Control Group (placebo group) and the right represents the NMN Group (NMN intake group) . You can check the changes through before and after .

The headings are composed of, from top to bottom, Comprehensive Sleep Quality Index , Sleep Quality , Sleep Latency , Sleep Time , Sleep Efficiency , Sleep Disturbance , and Daytime Functional Disorder .

There are three main things to look at in the graph above .

First , the “ sleep quality index ” indicated by the red box shows a significant decrease in the average value of the NMN intake group compared to the placebo group.

Second , the “ quality of sleep ” indicated by the yellow box also shows a decrease in the average value and change value in the NMN intake group compared to the placebo group.

Third , the “ sleep latency ” indicated by the green box also shows a decrease in the average value and change value in the NMN intake group compared to the placebo group.

Since PSQI is closer to 0, it means that sleep is more positive, suggesting that taking NMN helps with sleep quality and sleep latency as well as the overall sleep quality index.

This is data on changes in sleep indicators measured through a smartwatch .

The table above is for each

(A) Information collected when using a smartwatch

(B) Sleep time

(C) Deep sleep ratio

(D) Percentage of shallow sleep

(E) REM sleep percentage

(F) Frequency of waking up during sleep

It means .

There are two main things to look at in the graph above .

First , (C) comparing the deep sleep ratio , we can see that the NMN intake group significantly improved compared to the placebo group . A higher deep sleep ratio indicates better sleep quality.

Second , (F) comparing the frequency of waking up during sleep , we can see that the NMN intake group showed a significant decrease compared to the placebo group . A lower frequency of waking up during sleep indicates a higher quality of sleep.

Sleep is a crucial element for recovering from the fatigue accumulated throughout the day and replenishing energy for tomorrow . As we age, sleep duration and quality decline , which can lead to insufficient relief from physical and mental fatigue, leading to a decline in the quality of daily life .

Therefore, NMN may be an alternative for people who have trouble sleeping well and wake up frequently as they age.

NMN may help improve sleep quality in middle-aged and older adults .

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[ Reference material ]

[1] nmn.com

[2] ZHAO, B., Liu, C., Qiang, L., Liu, J., Qiu, Z., Zhang, Z., Zhang, J., Li, Y., & Zhang, M. (2022). Clinical observation of the effect of nicotinamide mononucleotide on the improvement of insomnia in middle-aged and old adults. American Journal of Translational Medicine , 6 (4), 167–176.