A study tested the impact of consuming 400 mg of caffeine at 0, 3, and 6 hours before bedtime. Results showed that caffeine significantly disrupted sleep, reducing total sleep time and increasing wakefulness at all time intervals. Even when taken 6 hours before bed, caffeine reduced sleep duration by over an hour, affecting both subjective and objective measures. These findings support the recommendation to avoid caffeine consumption at least 6 hours before sleep to maintain proper sleep hygiene.
Caffeine disrupts sleep even when taken 6 hours before bedtime
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