Jonathan S. Emens and Helen J. Burgess, “Effect of light and melatonin and other melatonin receptor agonists on human circadian physiology.” Sleep Medicine Clinics 10, no. 4 (2015): 435–53.
Глава 10. Температура тела
Leon C. Lack, Michael Gradisar, Eus J.W. Van Someren, et al., “The relationship between insomnia and body temperatures.” Sleep Medicine Reviews 12, no. 4 (2008): 307–17.
Nilong Vyas and Eric Suni, “PMS and Insomnia,” Sleep Foundation, updated September 15, 2020, www.sleepfoundation.org/articles/6-sleep-problems-occur-during-your-period-and-what-do-make-them-go-away.
Eus J. W. Van Someren, Roy J.E.M. Raymann, Erik J.A. Scherder, et al., “Circadian and age-related modulation of thermoreception and temperature regulation: Mechanisms and functional implications.” Ageing Research Reviews 1, no. 4 (2002): 721–78.
Roy J.E.M. Raymann and Eus J.W. Van Someren, “Diminished capability to recognize the optimal temperature for sleep initiation may contribute to poor sleep in elderly people.” Sleep 31, no. 9 (2008): 1301–9.
Ethan D. Buhr, Seung-Hee Yoo, and Joseph S. Takahashi. “Temperature as a universal resetting cue for mammalian circadian oscillators.” Science 330, no. 6002 (2010): 379–85.
Shahab Haghayegh, Sepideh Khoshnevis, Michael H. Smolensky, et al., “Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.” Sleep Medicine Reviews 46 (2019): 124–35.
Rachel R. Markwald, Imran Iftikhar, and Shawn D. Youngstedt, “Behavioral strategies, including exercise, for addressing insomnia.” ACSM’s Health & Fitness Journal 22, no. 2 (2018): 23–29.
Johns Hopkins Medicine, “Exercising for Better Sleep,” www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Press, 2018), 77. Kindle.
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Timothy Roehrs and Thomas Roth, “Sleep, sleepiness, and alcohol use.” Alcohol Research & Health 25, no. 2 (2001): 101–9.
Глава 11. График питания
Priya Crosby, Ryan Hamnett, Marrit Putker, et al. “Insulin /IGF-1 drives PERIOD synthesis to entrain circadian rhythms with feeding time.” Cell 177, no. 4 (2019): 896–909.e20.
Matthew J. Edlund, “Stress, Eating, and Sleep.” Psychology Today, February 8, 2018, www.psychologytoday.com/za/blog/the-power-rest/201802/stress- eating-and-sleep.
Shubhroz Gill and Satchidananda Panda. “A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits.” Cell Metabolism 22, no. 5 (2015): 789–98; Michael J. Wilkinson, Emily N. C. Manoogian, Adena Zadourian, et al., “Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome.” Cell Metabolism 31, no. 1 (2020): 92–104.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 102. Kindle.
Hoda Soltani, Nancy L. Keim, and Kevin D. Laugero, “Increasing dietary carbohydrate as part of a healthy whole food diet intervention dampens eight week changes in salivary cortisol and cortisol responsiveness.” Nutrients 11, no. 11 (2019): 2563.
Panda, Circadian Code, 106.
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Panda, Circadian Code, 108.
Panda, Circadian Code, 108.
Panda, Circadian Code, 99.
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Patrick M. Fuller, Jun Lu, and Clifford B. Saper, “Differential rescue of light- and food-entrainable circadian rhythms.” Science 320, no. 5879 (2008): 1074–77.
Norman C. Reynolds Jr. and Robert Montgomery, “Using the Argonne diet in jet lag prevention: Deployment of troops across nine time zones.” Military Medicine 167, no. 6 (2002): 451–53.
Глава 12. Когда заниматься спортом
Shawn D. Youngstedt, Jeffrey A. Elliott, and Daniel F. Kripke, “Human circadian phase-response curves for exercise.” Journal of Physiology 597, no. 8 (2019): 2253–68.
Orfeu M. Buxton, Calvin W. Lee, Mireille L’Hermite-Balйriaux, et al., “Exercise elicits phase shifts and acute alterations of melatonin that vary with circadian phase.” American Journal of Physiology – Regulatory, Integrative and Comparative Physiology 284, no. 3 (2003): R714–R724.
Charmane I. Eastman, Erin K. Hoese, Shawn D. Youngstedt, and Liwen Liu, “Phase-shifting human circadian rhythms with exercise during the night shift.” Physiology & Behavior 58, no. 6 (1995): 1287–91.
Глава 13. Стратегии дефицита сна
Josiane L. Broussard, Kristen Wroblewski, Jennifer M. Kilkus, and Esra Tasali, “Two nights of recovery sleep reverses the effects of short-term sleep restriction on diabetes risk.” Diabetes Care 39, no. 3 (2016): e40–e41.
Karine Spiegel, Rachel Leproult, and Eve Van Cauter, “Impact of sleep debt on metabolic and endocrine function.” The Lancet 354, no. 9188 (1999): 1435–39.
Yuki Motomura, Shingo Kitamura, Kyoko Nakazaki, et al., “Recovery from unrecognized sleep loss accumulated in daily life improved mood regulation via prefrontal suppression of amygdala activity.” Frontiers in Neurology 8 (2017): 306.
Michael Breus, The Power of When: Discover Your Chronotype – And the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More (New York: Little, Brown Spark, 2016), 182. Kindle.
Reneй Prince, “Say Goodbye to Sleep Debt,” Sleep.org, www.sleep.org/ articles/say-goodbye-sleep-debt/.
Reneй Prince, “Say Goodbye to Sleep Debt,” Sleep.org, www.sleep.org/ articles/say-goodbye-sleep-debt/.
Sarah M. Jay, Nicole Lamond, Sally A. Ferguson, et al., “The characteristics of recovery sleep when recovery opportunity is restricted.” Sleep 30, no. 3 (2007): 353–60; UAMS Health, “Can You Make Up for Lost Sleep?” uamshealth.com/medical-myths/can-you-make-up-for-lost-sleep/.
Глава 14. Ночная смена
Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “A compromise circadian phase position for permanent night work improves mood, fatigue, and performance.” Sleep 32, no. 11 (2009): 1481–89; Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “Practical interventions to promote circadian adaptation to permanent night shift work: Study 4.” Journal of Biological Rhythms 24, no. 2 (2009): 161–72.
Mark R. Smith and Charmane I. Eastman, “Night shift performance is improved by a compromise circadian phase position: Study 3. Circadian phase after 7 night shifts with an intervening weekend off.” Sleep 31, no. 12 (2008): 1639–45.
Katharine Ker, Philip James Edwards, Lambert M. Felix, et al., “Caffeine for the prevention of injuries and errors in shift workers.” Cochrane Database of Systematic Reviews 5 (2010): CD008508.
Julie Carrier, Marta Fernandez-Bolanos, Rйbecca Robillard, et al., “Effects of caffeine are more marked on daytime recovery sleep than on nocturnal sleep.” Neuropsychopharmacology 32, no. 4 (2007): 964–72.
Paula