# 咖啡因：时机才是杠杆

睡饱＋咖啡因 ＞ 缺觉＋咖啡因。一杯咖啡需要在睡前约 8–9 小时。



## 要点

- 先睡够，再谈咖啡因。

- 最后一杯咖啡距睡前 ≥ 8 小时，训练前补剂 ≥ 12 小时。

- 记录剂量 —— 影响从内部是察觉不到的。



## 来源

- 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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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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