Caffeine before evening training / competition: does it impair sleep? 😴

Data from a new meta-analysis on athletes.

The Effect of Consuming Caffeine Before Late Afternoon/Evening Training or Competition on Sleep: A Systematic Review with Meta-Analysis

Study Details

This new meta-analysis compiled data from 10 studies (128 participants) to establish the effects of pre-exercise caffeine consumption…

⏰ before late afternoon / evening training (>16:00 hrs) ⏰

…on subsequent sleep outcomes 🔍

Here are the key findings ⬇️

Key Findings

Data showed that evening caffeine consumption resulted in a…

⏳ Significant small reduction in sleep efficiency (-4.87%)

⏰ Trend towards reduced total sleep time (-32.47 min)

Athletes also consistently reported substantial subjective sleep impairment following evening caffeine intake (3-6 mg/kg) 🗣

Conclusion

Despite inconsistent objective sleep quality outcomes, athletes consistently perceive impaired sleep quality 🚨

These data highlight the importance of subjective sleep experience in athletes 🧠

It is likely a good strategy to avoid caffeine prior to exercise > 16:00 to avoid sleep disturbance ✅

Reference

https://pubmed.ncbi.nlm.nih.gov/41003623/

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