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The effect of caffeine on subsequent sleep: A systematic review and meta-analysis
Gardiner, Weakley, Burke, Roach, Sargent, Maniar, et al. · 2023 · Sleep Medicine Reviews 69:101764
What this work gives Aellic
24 studies: caffeine reduced total sleep time by 45 min and sleep efficiency by 7 %, lengthened sleep onset latency by 9 min and wake after sleep onset by 12 min, and reduced deep sleep by 11.4 min. To avoid a loss of total sleep time, a 107 mg coffee should be taken at least 8.8 h before bedtime and a 217.5 mg pre-workout serve at least 13.2 h before.
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