Hormonal
Caffeine consumption reduces total sleep time by an average of 45 minutes and decreases sleep efficiency by 7%, with the magnitude of sleep loss increasing as the dose increases and the time of consumption approaches bedtime.
To protect your sleep, treat caffeine like a timed medication. If you drink a standard cup of coffee (approx. 107mg), stop consuming it at least 8.8 hours before you plan to sleep. If you consume a high-dose pre-workout supplement (approx. 217.5mg), you must stop at least 13.2 hours before bedtime. Consuming caffeine closer to bedtime will significantly reduce your total sleep time and efficiency, regardless of your habitual intake.
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.
Why this rating
Systematic review and meta-analysis of 24 controlled studies with robust statistical pooling.
Source
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis
Carissa Gardiner et al. · Sleep Medicine Reviews · 2023
DOI 10.1016/j.smrv.2023.101764
More from this paper
- Caffeine consumption alters sleep architecture by increasing the duration and proportion of light sleep (N1) and decreasing the duration and proportion of deep sleep (N3/N4).Weak
- Caffeine increases sleep onset latency by approximately 9 minutes and wake after sleep onset by approximately 12 minutes.Weak
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