# Cafeína: la palanca es el horario

Descansado + cafeína > privado de sueño + cafeína. Un café necesita ~8–9 h antes de acostarse.



## Claves

- Primero dormir, después la cafeína.

- Último café ≥ 8 h antes de dormir; preentreno ≥ 12 h.

- Registra las dosis: el efecto es invisible desde dentro.



## Fuentes

- Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed (Drake C, Roehrs T, Shambroom J, Roth T, 2013)

- The effect of caffeine on subsequent sleep: a systematic review and meta-analysis (Gardiner C, Weakley J, Burke LM, et al., 2023)

- Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials (Clark I, Landolt HP, 2017)

- A review of caffeine's effects on cognitive, physical and occupational performance (McLellan TM, Caldwell JA, Lieberman HR, 2016)

- Sustaining executive functions during sleep deprivation: a comparison of caffeine, dextroamphetamine, and modafinil (Killgore WDS, Kahn-Greene ET, Grugle NL, Killgore DB, Balkin TJ, 2009)

- Wake up and smell the coffee: caffeine supplementation and exercise performance — an umbrella review of 21 published meta-analyses (Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z, 2020)

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