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

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Abstract

Study Objective:

Sleep hygiene recommendations are widely disseminated despite the fact that few systematic studies have investigated the empirical bases of sleep hygiene in the home environment. For example, studies have yet to investigate the relative effects of a given dose of caffeine administered at different times of day on subsequent sleep.

Methods:

This study compared the potential sleep disruptive effects of a fixed dose of caffeine (400 mg) administered at 0, 3, and 6 hours prior to habitual bedtime relative to a placebo on self-reported sleep in the home. Sleep disturbance was also monitored objectively using a validated portable sleep monitor.

Results:

Results demonstrated a moderate dose of caffeine at bedtime, 3 hours prior to bedtime, or 6 hours prior to bedtime each have significant effects on sleep disturbance relative to placebo (p < 0.05 for all).

Conclusion:

The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.

Citation:

Drake C; Roehrs T; Shambroom J; Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195–1200.

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ACKNOWLEDGMENTS

The authors acknowledge Cathy Jefferson, Ashley Kick, and Heather Mengel for assistance with data collection and editorial comments on the manuscript.

Author information

Authors and Affiliations

  1. Sleep Disorders & Research Center, Henry Ford Hospital, Detroit, MI, USA

    Christopher Drake Ph.D., F.A.A.S.M., Timothy Roehrs Ph.D., F.A.A.S.M. & Thomas Roth Ph.D.

  2. Department of Psychiatry and Behavioral Neurosciences, Wayne State College of Medicine, Detroit, MI, USA

    Christopher Drake Ph.D., F.A.A.S.M. & Timothy Roehrs Ph.D., F.A.A.S.M.

  3. Zeo Inc, Newton, MA, USA

    John Shambroom B.S.

Authors
  1. Christopher Drake Ph.D., F.A.A.S.M.
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  2. Timothy Roehrs Ph.D., F.A.A.S.M.
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  3. John Shambroom B.S.
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  4. Thomas Roth Ph.D.
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Corresponding author

Correspondence to Christopher Drake Ph.D., F.A.A.S.M..

Additional information

Address correspondence to: Christopher L. Drake, Ph.D., Bioscientific Staff/Associate Professor, Henry Ford Hospital, Sleep Disorders and Research Center, CFP-3, 2799 West Grand Blvd., Detroit MI, 48202; E-mail: cdrake1@hfhs.org

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Drake, C., Roehrs, T., Shambroom, J. et al. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. J Clin Sleep Med 9, 1195–1200 (2013). https://doi.org/10.5664/jcsm.3170

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  • DOI: https://doi.org/10.5664/jcsm.3170

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