Sleep Deeper with D-BHB: Research Confirms Ketone Supplement Improves Sleep Quality

While ketones are typically celebrated for their energy-boosting properties, a groundbreaking new study has revealed another compelling benefit that might surprise even the most dedicated keto enthusiasts: improved sleep quality.

New research shows BHB ketones can significantly improve sleep quality! Study found 1.5-2.9g of D-BHB taken before bed enhanced multiple sleep parameters including easier falling asleep and feeling more refreshed upon waking.

Beta-hydroxybutyrate (BHB), the primary ketone body used for energy during fasting or ketogenic dieting, has long been recognized for its ability to fuel the brain and body when glucose is limited. Athletes and biohackers have embraced exogenous ketones for enhanced performance, mental clarity, and metabolic efficiency. But what if these same compounds could also help you sleep better?

New Study: BHB Supplements Improve Sleep!

A recently published 2025 study in the journal Bioscience, Biotechnology, and Biochemistry has demonstrated that supplementing with D-BHB before bedtime significantly improves multiple aspects of sleep quality in healthy adults with temporary fatigue and poor sleep.^[1] The findings represent an exciting development in our understanding of ketone supplements, and suggests a dual-purpose application for products like goBHB® from Ketone Labs.

This randomized, double-blind, placebo-controlled study shows that relatively modest doses of D-BHB – comparable to those found in many commercial ketone supplements – can address both sides of the performance equation: not just the energy for activity, but also the quality sleep needed for recovery.

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Let’s dive into what this study revealed about ketones and sleep quality, and how it might reshape our approach to recovery supplementation:

Study Overview: Methodology Behind the BHB Sleep Research

The Japanese research team, led by Shohei Katsuya and colleagues, designed a randomized, placebo-controlled, double-blind study to investigate the effects of D-BHB supplementation on sleep quality.^[1] This represents the gold standard for clinical research, allowing for clear, unbiased assessment of BHB’s impact on sleep parameters.

Participants and Selection Criteria: 90 Healthy Adults, Mostly Female

The study enrolled 90 healthy Japanese adults between 20-49 years of age who reported experiencing temporary fatigue in daily life and had poor sleep quality (defined as a Pittsburgh Sleep Quality Index score ≥ 6). The participants were predominantly female (78%) with an average weight of approximately 57 kg (~125 lbs).

This flowchart illustrates the rigorous selection process used in the groundbreaking BHB sleep quality study. From an initial screening of 225 candidates, researchers narrowed the field to 90 participants who met the strict inclusion criteria. These participants were then equally distributed into three groups: placebo, low-dose D-BHB (1.5g), and high-dose D-BHB (2.9g). Both BHB supplementation groups maintained perfect follow-up rates, demonstrating the excellent compliance that strengthens the study’s findings about ketones’ impact on sleep quality.^[1]

What makes this study design particularly strong is its careful participant selection and randomization process. Researchers used stratified block randomization with sex, age, and baseline sleep scores as allocation factors to ensure balanced groups. This methodology helps eliminate potential confounding variables that might skew results.

This table provides a clear breakdown of the demographic profile across all three study groups. The data confirms the predominantly female participation (over 75% women) mentioned in the article, with remarkably similar characteristics between groups. With average ages in the early 40s and BMIs around 22 kg/m², this well-balanced participant profile strengthens the reliability of the study findings on how BHB supplementation affects sleep quality in healthy adults with temporary fatigue.^[1]

Intervention Protocol

Participants were randomized into three groups of 30 individuals each:

1. Low D-BHB group: Received 1.5g of D-BHB
2. High D-BHB group: Received 2.9g of D-BHB
3. Placebo group: Received a matched placebo beverage

The D-BHB was administered in beverage form, with participants consuming their assigned drink 1 hour before bedtime for 14 consecutive days. All participants maintained their normal diet and lifestyle habits throughout the study period, with specific restrictions only on excessive alcohol consumption and other supplements that might affect sleep or fatigue.

Sleep Quality Assessment

To evaluate sleep quality, researchers used the Oguri-Shirakawa-Azumi sleep inventory, middle-aged and aged version (OSA-MA), a validated self-reported questionnaire designed specifically for Japanese adults. This assessment tool measures five critical aspects of sleep:

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1. Sleepiness on rising
2. Initiation and maintenance of sleep
3. Frequent dreaming
4. Refreshing on rising
5. Sleep length

Additionally, a visual analog scale (VAS) was used to assess various aspects of waking and fatigue, providing complementary data to the OSA-MA scores. Both measurements were taken at baseline, day 0, and day 14 of the intervention period.

Key Results: How BHB Improved Sleep

After 14 days of D-BHB supplementation, the researchers observed several significant improvements in sleep quality compared to the placebo group.^[1] Both dosage levels showed benefits, though some effects appeared to be dose-dependent.

Overall Sleep Improvements

The most striking results came in four key areas of sleep quality:^[1]

1. Sleepiness on rising: Both the low and high D-BHB groups showed significant improvements compared to placebo, with scores increasing by approximately 9-10%.
2. Frequent dreaming: Both D-BHB groups experienced significant increases in dreaming, with scores increasing by 8-10%. This finding is particularly interesting as frequent dreaming often correlates with more REM sleep, which plays a crucial role in cognitive function and emotional processing.
3. Initiation and maintenance of sleep: The low D-BHB group (1.5g) showed a significant 10% improvement in this metric, suggesting easier time falling asleep and staying asleep throughout the night.
4. Refreshing on rising: The high D-BHB group (2.9g) demonstrated a significant 8% improvement in feeling refreshed upon waking, indicating better sleep quality and recovery.

This comprehensive data table presents the complete OSA-MA sleep inventory scores across the 14-day intervention period. The standout findings show significant improvements in multiple sleep parameters for both BHB dosage groups by the study’s end. Most notably, the low-dose group experienced significant enhancement in sleep initiation and maintenance, while the high-dose group showed marked improvement in feeling refreshed upon waking – providing numerical confirmation of the dose-specific benefits mentioned in the article.^[1]

Interestingly, no significant changes were observed in overall sleep length, suggesting that BHB supplementation improves sleep quality rather than simply extending sleep duration. This quality-over-quantity improvement is potentially more valuable for recovery and cognitive function.

Dose-Dependent Effects

The study revealed some interesting dose-dependent effects that may guide optimal supplementation strategies:

• The lower dose (1.5g) appeared more effective for improving sleep initiation and maintenance
• The higher dose (2.9g) showed stronger effects on feeling refreshed upon waking
• Both doses were equally effective at improving sleepiness on rising and dream frequency

Additional Findings

In the visual analog scale (VAS) assessments, the high D-BHB group showed significantly greater improvement in “falling asleep upon waking” compared to the placebo group.^[1] This finding further supports BHB’s role in easing the transition between sleep and wakefulness.

This graph reveals one of the key findings from the ketone sleep study – the significant improvement in “falling asleep upon waking” scores. The chart shows how the high-dose D-BHB group (2.9g) experienced substantially greater improvement in this metric compared to placebo, indicated by the statistically significant difference (**P < .01). While both BHB groups showed improvements in fatigue scores as well, the effect on sleep transition quality was most pronounced. These visual analog scale (VAS) measurements provide clear evidence that ketone supplementation before bed can help people feel more alert and refreshed upon waking.^[1]

When researchers conducted a stratified analysis focusing on participants with poorer baseline sleep quality (standardized score ≤50), the effects of D-BHB were even more pronounced.^[1] This suggests that individuals with more significant sleep disturbances may benefit most from BHB supplementation.

This stratified analysis reveals one of the study’s most compelling findings – participants with poorer baseline sleep quality (standard score ≤50) experienced even more dramatic benefits from BHB supplementation. The significant P-values across multiple sleep parameters demonstrate that those with more substantial sleep disturbances may be the ideal candidates for BHB supplementation, confirming the article’s assertion that BHB’s sleep-enhancing effects are most pronounced in those who need it most.^[1]

No adverse events

Perhaps most importantly, the researchers reported no adverse events during the study period, confirming the safety profile of D-BHB supplementation at these dosage levels. All measured health parameters remained within normal reference ranges throughout the intervention.

These findings collectively demonstrate that relatively modest doses of D-BHB can significantly improve multiple aspects of sleep quality in healthy adults experiencing temporary fatigue and poor sleep.

Mechanisms: How BHB May Improve Sleep

The study’s findings raise an intriguing question: through what mechanisms does BHB — typically associated with energy production — actually improve sleep quality? While the researchers didn’t focus on mechanistic explanations, several pathways have been proposed in the scientific literature that could explain these beneficial effects.

• Effects on Neurotransmitter Systems

  

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  One of the most promising explanations involves BHB’s impact on the brain’s glutamate system. Research has shown that ketone bodies including BHB can inhibit vesicular glutamate transporters (VGLUTs), reducing glutamate release in the brain.^[2] Since glutamate is an excitatory neurotransmitter involved in the brain’s arousal system, this inhibition may promote relaxation and easier sleep onset.

  The study authors specifically note that “the suppression of glutamate release by ketone bodies is thought to contribute to sleepiness and enhanced sleep depth.”^[1] This could explain why participants reported improvements in both falling asleep and maintaining sleep throughout the night.

• Enhancing REM Sleep

  The significant improvement in “frequent dreaming” scores suggests that BHB may specifically enhance REM sleep, the phase most associated with dreaming. This aligns with previous research examining how ketogenic diets affect sleep architecture. Two separate studies – one in healthy men and another in women – found that ketogenic diets significantly increased REM sleep compared to control diets.^[3,4]

  Since REM sleep plays a crucial role in memory consolidation, emotional processing, and overall cognitive function, this enhancement could contribute to the subjective feeling of being more refreshed upon waking that participants reported.

• Anti-Inflammatory and Neuroprotective Effects

  BHB is known to have potent anti-inflammatory effects, which may indirectly benefit sleep quality. Inflammation can disrupt normal sleep patterns, and by reducing inflammatory markers, BHB may help create more favorable conditions for restorative sleep.

  

  Additionally, BHB has been shown to activate neuroinhibitory pathways through adenosine A1 receptors and ATP-sensitive potassium channels, which could contribute to its sleep-promoting effects. These same pathways are involved in the calming effects of certain sleeping medications, but BHB offers a more natural approach without the side effects commonly associated with pharmaceutical sleep aids.

• Quality Over Quantity: The True Value of BHB for Sleep

  A particularly notable aspect of this study is that BHB improved various quality parameters of sleep without significantly affecting sleep duration. This quality-over-quantity improvement is tremendously valuable, as research increasingly suggests that sleep quality may be more important than mere duration for cognitive function, physical recovery, and overall health.

  Many people struggling with sleep issues focus on getting more hours of sleep, when what they truly need is better sleep within the hours they already have. BHB appears to address this more sophisticated need by enhancing the restorative aspects of sleep rather than simply extending sleep time.

Practical Applications: Using BHB for Better Sleep

The findings from this research open up exciting possibilities for using BHB supplements to improve sleep quality. Here’s how these results might translate into practical applications:

Optimal Dosing: Less Might Be More

One of the most surprising aspects of this study is how effective relatively small doses of D-BHB proved to be. At just 1.5g and 2.9g, these doses are significantly lower than what’s typically recommended for performance enhancement (often 5g or more).

This has important implications:

1. Cost-effective supplementation: Lower effective doses make BHB more accessible and affordable for sleep improvement
2. Versatile delivery methods: These smaller amounts can fit into convenient formats like gummies, small capsules, or shot-sized beverages
3. Fewer potential gastrointestinal issues: Lower doses may reduce the mild digestive discomfort some users experience with higher-dose BHB

The study also suggests some specific effects at different doses – 1.5g may be optimal for those primarily struggling with falling asleep and staying asleep, while 2.9g might be better for those who wake up feeling unrefreshed.

Timing Considerations

The protocol used in the study – taking BHB one hour before bedtime – provides a clear guideline for optimal timing. This timeframe likely allows the BHB to reach peak blood levels as sleep onset occurs.

For most supplement users, this would mean:

• Taking BHB approximately 9-10 PM for typical 10-11 PM bedtimes
• Avoiding high-carbohydrate foods immediately after BHB consumption (which could blunt ketone production)
• Maintaining consistency with nightly dosing, as the benefits in the study accumulated over 14 days of regular use

Ideal User Profiles

Based on the study results, BHB supplementation for sleep improvement may be particularly beneficial for:

1. Evening exercisers: Around 35% of people work out from 6 PM or later – precisely when caffeinated pre-workouts are most likely to disrupt subsequent sleep. BHB offers energy support without the sleep-disrupting effects of caffeine.
2. Athletes seeking better recovery: The dual benefits of BHB – providing energy during training and enhancing recovery sleep – make it an ideal supplement for serious athletes. This mirrors reports that some Tour de France cyclists take BHB before races (for performance) and again before bed (for sleep quality and reduced inflammation).
3. Individuals with poor baseline sleep quality: The study showed stronger effects in those with lower initial sleep quality scores, suggesting that people with more significant sleep disturbances might benefit most.
4. Those seeking natural sleep aids: For people wary of traditional sleep medications and their side effects, BHB represents a physiological approach to sleep improvement that works with the body’s natural processes.

Product Integration Opportunities

The findings open up several interesting product development possibilities:

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• Evening-specific BHB formulations that combine ketones with complementary sleep-supporting ingredients like magnesium or L-theanine
• Caffeine-free pre-workout supplements containing BHB as the primary energy source, which won’t disrupt sleep when used for evening exercise
• Recovery-focused BHB products positioned specifically for nighttime use after training
• Low-dose BHB gummies that provide a convenient, pleasant delivery method for sleep-focused supplementation

For consumers already using BHB for daytime energy or performance, simply adjusting timing to include an evening dose might unlock these additional sleep benefits without requiring new products.

The Dual Role of BHB: Energy and Recovery

The discovery that BHB can enhance both energy production and sleep quality represents a fascinating evolutionary advantage. This dual functionality makes perfect biological sense: ketones evolved as an alternative fuel source during periods of food scarcity or carbohydrate restriction, when the body needed to maximize both daytime energy efficiency and nighttime recovery.

As we’ve explored in our DUAL FUEL article on combining ketones with carbohydrates, BHB offers unique metabolic advantages during physical activity. It can spare glycogen, reduce lactate production, and provide a clean-burning alternative fuel source. Now, this new research suggests the benefits continue long after the workout ends, extending into the crucial recovery period during sleep.

This dual-purpose functionality creates exciting possibilities for athletes and active individuals:

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1. 24-Hour Performance Optimization: Rather than using different supplements for energy and recovery, BHB can potentially serve both roles, simplifying supplementation strategies.
2. Metabolic Flexibility Enhancement: By supporting both glucose metabolism (through glycogen sparing during activity) and fat metabolism (through ketone utilization), BHB helps train the body to efficiently use multiple fuel sources.
3. Reduced Inflammation Cycle: The anti-inflammatory properties of BHB may create a virtuous cycle where better sleep leads to reduced inflammation, which in turn supports better performance, and so on.
4. Natural Cortisol Management: By promoting better sleep quality, evening BHB supplementation may help regulate cortisol patterns, potentially addressing one of the key challenges for athletes who train intensely.

The emerging picture is one where BHB serves as a master regulator of both energy production and recovery processes. This mirrors what we see in elite endurance athletes, where Tour de France cyclists reportedly use BHB supplements both pre-race for performance enhancement and pre-sleep for recovery and inflammation reduction.

For everyday athletes and active individuals, this dual functionality means that BHB supplementation can be strategically timed to address both sides of the performance equation – providing clean energy when needed during the day and supporting quality recovery at night.

Conclusion: A New Chapter in Ketone Research

The findings from this study open an exciting new chapter in our understanding of exogenous ketones. While BHB has been widely celebrated for its energy-producing properties, its ability to enhance sleep quality adds another compelling dimension to its potential benefits.

At relatively modest doses – 1.5g to 2.9g of D-BHB – participants experienced significant improvements in multiple aspects of sleep quality, from falling asleep more easily to waking up feeling more refreshed. These doses are notably lower than those typically used for performance enhancement, making sleep-focused BHB supplementation both economical and practical.

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Perhaps most importantly, the study highlights that BHB enhances sleep quality rather than just duration – addressing the crucial factor that most directly influences recovery, cognitive function, and overall well-being. For athletes and active individuals already using ketone supplements for performance, adding an evening dose may unlock additional recovery benefits.

As Rob Rogers of Ketone Labs discussed in episode #131 of the PricePlow Podcast, the versatility of exogenous ketones continues to surprise researchers and users alike. From athletic performance to metabolic health to cognitive function, and now sleep quality, BHB demonstrates remarkable biological utility.

The application potential extends beyond athletes to anyone seeking improved sleep quality – particularly those with evening workout schedules, individuals experiencing poor baseline sleep, or those looking for natural alternatives to conventional sleep aids.

As research into exogenous ketones continues to evolve, we’re likely to discover even more applications for these remarkable molecules. For now, the evidence suggests that BHB supplementation offers a unique opportunity to support both sides of the performance equation – enhancing energy during activity and optimizing recovery during rest.

Want to try some Ketones to put it to the test? Two brands with some D-BHB listed on PricePlow are Real Ketones and BHB Science.

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