咖啡因对睡前 0、3 或 6 小时服用的睡眠影响。
Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.
机构信息
Sleep Disorders & Research Center, Henry Ford Hospital, Detroit, MI ; Department of Psychiatry and Behavioral Neurosciences, Wayne State College of Medicine, Detroit, MI.
出版信息
J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170.
STUDY OBJECTIVE
Sleep hygiene recommendations are widely disseminated despite the fact that few systematic studies have investigated the empirical bases of sleep hygiene in the home environment. For example, studies have yet to investigate the relative effects of a given dose of caffeine administered at different times of day on subsequent sleep.
METHODS
This study compared the potential sleep disruptive effects of a fixed dose of caffeine (400 mg) administered at 0, 3, and 6 hours prior to habitual bedtime relative to a placebo on self-reported sleep in the home. Sleep disturbance was also monitored objectively using a validated portable sleep monitor.
RESULTS
Results demonstrated a moderate dose of caffeine at bedtime, 3 hours prior to bedtime, or 6 hours prior to bedtime each have significant effects on sleep disturbance relative to placebo (p < 0.05 for all).
CONCLUSION
The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.
研究目的
尽管很少有系统的研究调查过家庭环境中睡眠卫生的经验基础，但睡眠卫生建议仍被广泛传播。例如，研究尚未调查在一天的不同时间给予一定剂量的咖啡因对随后睡眠的相对影响。
方法
本研究比较了在习惯就寝时间前 0、3 和 6 小时给予固定剂量咖啡因（400mg）与安慰剂相比对家庭中自我报告睡眠的潜在睡眠干扰作用。使用经过验证的便携式睡眠监测仪还客观监测了睡眠障碍。
结果
结果表明，与安慰剂相比，睡前 3 小时或睡前 6 小时给予中等剂量的咖啡因对睡眠障碍均有显著影响（p<0.05 均）。
结论
总睡眠时间的减少幅度表明，睡前 6 小时摄入咖啡因对睡眠有重要的干扰作用，为睡前至少 6 小时避免大量摄入咖啡因的睡眠卫生建议提供了经验支持。
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