Caffeine consumption reduces total sleep time and alters sleep architecture
In short: A systematic review and meta-analysis of 24 studies found that caffeine consumption significantly impacts sleep quality. Researchers observed that caffeine intake reduces total sleep time by an average of 45 minutes and decreases sleep efficiency by 7%.
The analysis also showed that caffeine increases the time it takes to fall asleep and the time spent awake during the night. It further found that caffeine increases light sleep while decreasing the duration and proportion of deep sleep.
Because this was a meta-analysis of existing studies, the findings represent a synthesis of multiple research efforts rather than a single controlled experiment.
Why it matters: Caffeine impacts both the duration and the quality of sleep stages.
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Sources
- Source: Research: Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. · cc-by
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