If you’ve been tossing and turning at night or waking up feeling far from refreshed, the problem might be deeper than you think. Your ability to fall asleep, stay asleep, and wake up energized isn’t just about your bedtime habits or stress levels; it’s also tied to your cells.

One key molecule, NAD+ (nicotinamide adenine dinucleotide), plays a crucial role in how your body produces energy and regulates its sleep-wake cycle. Over time, NAD+ levels decline, which can affect everything from your energy production to your circadian rhythm. At Genesis Lifestyle Medicine, we help you understand and optimize your NAD+ levels so your body can function at its peak, including supporting the deep, restorative sleep you need to feel your best.

How NAD+ can improve sleep

NAD+ is a molecule found in every cell of your body, essential for metabolism, cellular repair, and energy production. It helps convert nutrients into ATP, the energy your cells use, and powers enzymes like sirtuins, which regulate stress response, metabolism, and circadian rhythms. Since your circadian rhythm is your body’s internal clock for sleeping and waking, healthy NAD+ levels are directly connected to the quality and consistency of your sleep.

Improving sleep quality

When NAD+ levels are optimized, your cells have the energy they need to perform repair processes efficiently during rest. This helps your brain and body transition into the deeper stages of sleep that are essential for memory consolidation, hormone regulation, and tissue recovery. Some research suggests that NAD+ precursors may also help reduce nighttime disruptions, leading to more consistent and restorative rest.

Reducing daytime drowsiness

Lack of sleep often leads to daytime fatigue and mental fog, which can disrupt your natural sleep cycle even further. NAD+ supports brain energy metabolism, helping your mind recover more quickly from tiredness. This can improve daytime alertness, allowing your body to maintain a stable circadian rhythm. With more consistent energy levels during the day, you’re more likely to feel naturally tired at night, making it easier to fall asleep and stay asleep.

Supporting circadian rhythm balance

Your circadian rhythm is largely regulated by a family of enzymes called sirtuins, particularly SIRT1, which depends on NAD+ to function. When NAD+ levels are low, your internal clock can become misaligned, leading to trouble falling asleep, waking up at the wrong times, or insomnia. Restoring NAD+ supports sirtuin activity, helping your body maintain a healthy sleep-wake cycle that aligns with natural daylight patterns.

Tips to optimize NAD+ levels and improve sleep

Include NAD+-supporting foods in your diet

Certain foods naturally contain compounds like tryptophan, niacin (vitamin B3), NMN, and NR that your body can use to produce NAD+. Lean meats, fatty fish, dairy, broccoli, cabbage, cucumbers, soybeans, avocado, and tomatoes are excellent options. Building these into a balanced diet can give your body the raw materials it needs to keep NAD+ levels steady.

Avoid lifestyle habits that drain NAD+

High-sugar, high-fat diets, chronic alcohol consumption, and excessive stress can contribute to NAD+ depletion. These factors increase oxidative stress in the body, which uses up more NAD+ for repair processes. Reducing processed foods, managing stress through mindfulness or relaxation, and moderating alcohol can help preserve your body’s NAD+ reserves.

Consider NAD+ supplementation

Because NAD+ itself isn’t directly absorbed by the body, supplements use precursors like NMN and NR to help boost your levels. These can be taken orally as capsules or via NAD+ patches, injections, or IV infusions for faster absorption. At Genesis Lifestyle Medicine, we assess your unique needs and recommend the delivery method that best supports your sleep.

Stay physically active

Exercise not only improves sleep quality directly but also stimulates NAD+ production by enhancing mitochondrial function. Even moderate activity, such as brisk walking or cycling, can make a difference. Aim for at least 30 minutes of movement most days of the week, preferably earlier in the day to avoid disrupting your sleep schedule.

Protect your circadian rhythm

Light exposure is a major factor in regulating NAD+ and sirtuin activity. Getting natural sunlight in the morning and avoiding bright screens in the hour before bed can help keep your circadian rhythm in sync. Pairing light management with healthy NAD+ levels reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed.

NAD+ is far more than just a cellular energy molecule: it’s a key player in how well you sleep. While lifestyle changes and nutrition can support NAD+ naturally, supplementation and advanced wellness therapies may provide additional benefits, especially as you age.

At Genesis Lifestyle Medicine, we specialize in helping you restore and optimize NAD+ levels through a combination of science-backed treatments and wellness strategies. Whether you’re struggling with fatigue, poor sleep quality, or just want to support long-term health, we’re here to help you achieve your goals, so you can wake up ready to take on the day. Schedule your consultation today!