School of Behavioural and Health Sciences, Australian Catholic University, Brisbane, Australia; Sports Performance, Recovery, Injury and New Technologies (SPRINT) Research Centre, Australian Catholic University, Brisbane, Australia.
School of Behavioural and Health Sciences, Australian Catholic University, Brisbane, Australia; Sports Performance, Recovery, Injury and New Technologies (SPRINT) Research Centre, Australian Catholic University, Brisbane, Australia; Carnegie Applied Rugby Research (CARR) Centre, Institute of Sport, Physical Activity and Leisure, Leeds Beckett University, Leeds, UK.
Sleep Med Rev. 2023 Jun;69:101764. doi: 10.1016/j.smrv.2023.101764. Epub 2023 Feb 6.
The consumption of caffeine in response to insufficient sleep may impair the onset and maintenance of subsequent sleep. This systematic review and meta-analysis investigated the effect of caffeine on the characteristics of night-time sleep, with the intent to identify the time after which caffeine should not be consumed prior to bedtime. A systematic search of the literature was undertaken with 24 studies included in the analysis. Caffeine consumption reduced total sleep time by 45 min and sleep efficiency by 7%, with an increase in sleep onset latency of 9 min and wake after sleep onset of 12 min. Duration (+6.1 min) and proportion (+1.7%) of light sleep (N1) increased with caffeine intake and the duration (-11.4 min) and proportion (-1.4%) of deep sleep (N3 and N4) decreased with caffeine intake. To avoid reductions in total sleep time, coffee (107 mg per 250 mL) should be consumed at least 8.8 h prior to bedtime and a standard serve of pre-workout supplement (217.5 mg) should be consumed at least 13.2 h prior to bedtime. The results of the present study provide evidence-based guidance for the appropriate consumption of caffeine to mitigate the deleterious effects on sleep.
睡眠不足时摄入咖啡因可能会影响随后的睡眠起始和维持。本系统评价和荟萃分析调查了咖啡因对夜间睡眠特征的影响，目的是确定睡前不应摄入咖啡因的时间。通过系统文献检索，共纳入 24 项研究进行分析。咖啡因摄入使总睡眠时间减少 45 分钟，睡眠效率降低 7%，入睡潜伏期增加 9 分钟，睡眠后觉醒时间增加 12 分钟。随着咖啡因的摄入，浅睡（N1）的持续时间（增加 6.1 分钟）和比例（增加 1.7%）增加，而深度睡眠（N3 和 N4）的持续时间（减少 11.4 分钟）和比例（减少 1.4%）减少。为了避免总睡眠时间减少，咖啡（每 250 毫升含 107 毫克咖啡因）应至少在睡前 8.8 小时摄入，而标准份量的锻炼前补充剂（含 217.5 毫克咖啡因）应至少在睡前 13.2 小时摄入。本研究的结果为合理摄入咖啡因以减轻对睡眠的有害影响提供了循证指导。
