Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed

Drake, Christopher L.; Roehrs, Timothy; Shambroom, John R.; Roth, Thomas

doi:10.5664/jcsm.3170

Cited by 245 publications

(177 citation statements)

References 40 publications

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“…Soccer players anecdotally report ingesting moderate to large quantities of caffeine before the match and/or during half-time in the form of coffee, chewing gum, energy drinks, etc. Conflicting results are present in the literature regarding the effect of caffeine ingestion on subsequent sleep [66,67]. For example, Drake et al [66] showed that sleep disturbance may occur when caffeine (400 mg) is taken up to 6 h prior to bedtime with &1-h objective total sleep time reduction (p \ 0.05) observed relative to placebo.…”

Section: Caffeine Alcohol Medication and Sleepmentioning

confidence: 96%

“…Conflicting results are present in the literature regarding the effect of caffeine ingestion on subsequent sleep [66,67]. For example, Drake et al [66] showed that sleep disturbance may occur when caffeine (400 mg) is taken up to 6 h prior to bedtime with &1-h objective total sleep time reduction (p \ 0.05) observed relative to placebo. Conversely, Pontifex et al [67] showed that a moderate dose of caffeine (6 mg kg -1 body mass) ingested in the early evening (5:00-8:00 p.m.) did not significantly affect sleep duration, wake time, number of wake episodes during the night and sleep efficiency during that night.…”

Section: Caffeine Alcohol Medication and Sleepmentioning

confidence: 96%

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Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

et al. 2015

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In elite soccer, players are frequently exposed to various situations and conditions that can interfere with sleep, potentially leading to sleep deprivation. This article provides a comprehensive and critical review of the current available literature regarding the potential acute and chronic stressors (i.e., psychological, sociological and physiological stressors) placed on elite soccer players that may result in compromised sleep quantity and/or quality. Sleep is an essential part of the recovery process as it provides a number of important psychological and physiological functions. The effects of sleep disturbance on post-soccer match fatigue mechanisms and recovery time course are also described. Physiological and cognitive changes that occur when competing at night are often not conducive to sleep induction. Although the influence of high-intensity exercise performed during the night on subsequent sleep is still debated, environmental conditions (e.g., bright light in the stadium, light emanated from the screens) and behaviours related to evening soccer matches (e.g., napping, caffeine consumption, alcohol consumption) as well as engagement and arousal induced by the match may all potentially affect subsequent sleep. Apart from night soccer matches, soccer players are subjected to inconsistency in match schedules, unique team schedules and travel fatigue that may also contribute to the sleep debt. Sleep deprivation may be detrimental to the outcome of the recovery process after a match, resulting in impaired muscle glycogen repletion, impaired muscle damage repair, alterations in cognitive function and an increase in mental fatigue. The role of sleep in recovery is a complex issue, reinforcing the need for future research to estimate the quantitative and qualitative importance of sleep and to identify influencing factors. Efficient and individualised solutions are likely needed.

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Section: Caffeine Alcohol Medication and Sleepmentioning

confidence: 96%

Section: Caffeine Alcohol Medication and Sleepmentioning

confidence: 96%

Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

et al. 2015

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“…Primary sleep hygiene strategies originally addressed caffeine, alcohol, and exercise; they were derived from scientific studies and/or clinical observations of patients with poor sleep [22]. Scientific studies were conducted to confirm the potential detrimental effects of caffeine [23] or alcohol [24] on sleep and/or the potential positive effects of exercise on sleep [25]. Strategies have subsequently evolved with increased understanding of other behavioral factors that improve or worsen sleep (e.g.…”

Section: Introductionmentioning

confidence: 99%

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Nédélec

Halson²,

Delecroix

et al. 2015

Sports Med

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In elite soccer, players are frequently exposed to various situations and conditions that can interfere with sleep (e.g., playing night matches interspersed with 3 days; performing activities demanding high levels of concentration close to bedtime; use of products containing caffeine or alcohol in the period preceding bedtime; regular daytime napping throughout the week; variable wake-up times or bedtime), potentially leading to sleep deprivation. We outline simple, practical, and pharmaceutical-free sleep strategies that are coordinated to the constraints of elite soccer in order to promote sleep. Sleep deprivation is best alleviated by sleep extension; however, sleep hygiene strategies (i.e., consistent sleep pattern, appropriate napping, and active daytime behaviors) can be utilized to promote restorative sleep. Light has a profound impact on sleep, and sleep hygiene strategies that support the natural environmental light-dark cycle (i.e., red-light treatment prior to sleep, dawn-simulation therapy prior to waking) and prevent cycle disruption (i.e., filtering short wavelengths prior to sleep) may be beneficial to elite soccer players. Under conditions of inordinate stress, techniques such as brainwave entrainment and meditation are promising sleep-promoting strategies, but future studies are required to ascertain the applicability of these techniques to elite soccer players. Consuming high-electrolyte fluids such as milk, high-glycemic index carbohydrates, some forms of protein immediately prior to sleep, as well as tart cherry juice concentrate and tryptophan may promote rehydration, substrate stores replenishment, muscle-damage repair and/or restorative sleep. The influence of cold water immersion performed close to bedtime on subsequent sleep is still debated. Conversely, the potential detrimental effects of sleeping medication must be recognized. Sleep initiation is influenced by numerous factors, reinforcing the need for future research to identify such factors. Efficient and individualized sleep hygiene strategies may consequently be proposed.

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“…Penelitian yang dilakukan Drake menyebutkan bahwa 400 mg kafein yang dikonsumsi bahkan 6 jam sebelum tidur masih akan mengurangi kuantitas tidur sebanyak kurang lebih 1 jam (Drake et al, 2013). Olahraga teratur juga merupakan salah satu aspek penting dalam sleep hygiene.…”

Section: Faktor Perpetuating Dan Insomniaunclassified

Risk Analysis of Depression, Sleep Hygiene Level and Chronic Disease with Insomnia in Elderly

Sayekti

Hendrati²

2015

JBE

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ABSTRAKPesatnya kemajuan pembangunan di Indonesia berdampak pada meningkatnya usia harapan hidup sehingga meningkatkan jumlah lansia. Lansia merupakan tahap akhir kehidupan sehingga seringkali mengalami berbagai perubahan dan gangguan, salah satunya adalah gangguan tidur atau Insomnia. Prevalensi Insomnia pada lansia cukup tinggi, yaitu lebih dari 60% namun munculnya gangguan ini seringkali diabaikan. Penelitian ini dilakukan secara observasional analitik dengan desain penelitian case control. Lokasi penelitian di Pelayanan Sosial Lanjut Usia Jombang dan dilakukan pada 40 orang lansia. Populasi penelitian dibagi menjadi 2, yaitu 20 orang populasi kasus dan 20 orang populasi kontrol. Variabel yang diteliti adalah depresi, penyakit kronis, sleep hygiene dan Insomnia. Sebagian besar lansia mengidap Insomnia awal dengan gejala Diffi culty Initiating Sleep yang berat. Early Morning Awakening merupakan gejala yang paling sedikit dialami lansia. Depresi (OR = 22,667), penyakit kronis (OR = 6,926) dan sleep hygiene (OR = 11,000) menunjukkan adanya hubungan yang bermakna dengan Insomnia. Kesimpulan yang dapat ditarik adalah faktor perpetuating (penyakit kronis) dan precipitating (sleep hygiene) berperan dalam munculnya Insomnia pada lansia. Saran yang diberikan adalah melakukan tindakan untuk mengontrol penyakit kronis dan perhatian yang lebih pada gangguan tidur yang dialami lansia. Selain itu perlu adanya tindakan untuk memperbaiki dan meningkatkan sleep hygiene. PENDAHULUANMeningkatnya usia harapan hidup Indonesia tentu berdampak pada bertambahnya jumlah penduduk tua di negeri ini. Hal ini menuntut pemerintah untuk memberikan perhatian lebih pada kaum lansia terutama yang berkaitan dengan masalah kesehatan. Lansia didefi nisikan sebagai masa di mana seseorang mencapai kematangan ukuran dan fungsi sel hingga menimbulkan kemunduran dari waktu ke waktu (Rosita, 2012).WHO mengkategorikan lansia menjadi 3 yaitu Usia lanjut (60-74 tahun), Usia lanjut tua (75-90 tahun) dan Usia sangat tua (> 90 tahun). Lansia di Indonesia cenderung memiliki tingkat kesejahteraan dan kesehatan yang rendah. Tingkat kesejahteraan yang rendah ini tidak sebanding

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Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed

Cited by 245 publications

References 40 publications

Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Risk Analysis of Depression, Sleep Hygiene Level and Chronic Disease with Insomnia in Elderly

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