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Start Over Author "Maniar, N" Publisher elsevier bv
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2. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis

Author

Gardiner, C, Weakley, J, Burke, LM, Roach, GD, Sargent, C, Maniar, N, Townshend, A, Halson, SL, Gardiner, C, Weakley, J, Burke, LM, Roach, GD, Sargent, C, Maniar, N, Townshend, A, and Halson, SL

Abstract

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.

Published
2023

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