Tracy Jill Doty, Christine J. So, Elizabeth M. Bergman, et al., “Limited efficacy of caffeine and recovery costs during and following 5 days of chronic sleep restriction.” Sleep 40, no. 12 (2017): zsx171.
Hidemaro Takeyama, Tomohide Kubo, and Toru Itani, “The nighttime nap strategies for improving night shift work in workplace.” Industrial Health 43, no. 1 (2005): 24–29.
Sergio Garbarino, Barbara Mascialino, Maria Antonietta Penco, et al., “Professional shift-work drivers who adopt prophylactic naps can reduce the risk of car accidents during night work.” Sleep 27, no. 7 (2004): 1295–302.
Hidemaro Takeyama, Tomohide Kubo, and Toru Itani, “The nighttime nap strategies for improving night shift work in workplace.” Industrial Health 43, no. 1 (2005): 24–29.
Sanae Oriyama and Yukiko Miyakoshi, “The effects of nighttime napping on sleep, sleep inertia, and performance during simulated 16 h night work: A pilot study.” Journal of Occupational Health 60, no. 2 (2017): 172–81.
Sree Roy. “For Night Shift Workers, Sleep Inertia Adds Risk to Naps,” Sleep Review, December 8, 2014. www.sleepreviewmag.com/uncategorized/night-shift-workers-sleep-inertia-risk-naps/.
American Academy of Sleep Medicine, “Provider Fact Sheet: Circadian Adaptation to Shift Work,” j2vjt3dnbra3ps7ll1clb4q2-wpengine.netdna-ssl.com/wp-content/uploads/2019/02/ProviderFS_ShiftChanges_19.pdf.
American Academy of Sleep Medicine. “Provider Fact Sheet: Circadian Adaptation to Shift Work.”
American Academy of Sleep Medicine, “Provider Fact Sheet: Circadian Adaptation to Shift Work.”
Часть 4. Снотворные привычки
Глава 15. Напиться и забыться
Abhinay Singh and Danielle Pacheco, “Alcohol and Sleep,” Sleep Foundation, www.sleepfoundation.org/nutrition/alcohol-and-sleep#:~:text=The% 20findings%20are%20as%20follows,decreased%20sleep%20quality%20by%2024%25.
Abhinav Singh and Danielle Pacheco, “Alcohol and Sleep.”
Alan M. Rosenwasser, “Alcohol, antidepressants, and circadian rhythms: human and animal models.” Alcohol Research & Health 25, no. 2 (2001): 126–35.
National Institute of Neurological Disorders and Stroke, “Restless Legs Syndrome Fact Sheet,” www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Restless-Legs-Syndrome-Fact-Sheet.
Arthur I. Cederbaum, “Alcohol metabolism.” Clinics in Liver Disease 16, no. 4 (2012): 667–85.
Michael J. Breus, “Ten Things You Can Do to Make Your Sleeping Medication or Sleep Supplements More Effective,” The Sleep Doctor, July 7, 2018, thesleepdoctor.com/2018/07/07/10-things-you-can-do-to-make-your-sleeping-medication-or-sleep-supplements-more-effective/.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans, 8th ed., December 2015. health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015.
W. Chris Winter, The Sleep Solution: Why Your Sleep Is Broken and How to Fix It (New York: New American Library, 2017), 120. Kindle.
Глава 16. Правда об экранах гаджетов
Rebecca A. Gallagher, Michael L. Perlis, Subhajit Chakravorty, et al., “Use of mobile electronic devices in bed associated with sleep duration, insomnia, and daytime sleepiness.” Second Annual CSCN & Penn Chronobiology Program Joint Collaboration Research Retreat, June 17, 2015, https://www.med.upenn.edu/sleepctr/assets/user-content/documents/2015%20Abstracts/Khadeer,% 20Gallagher,%20Perlis,%20Chakravorty,%20et%20al.pdf.
Michael Gradisar, Amy R. Wolfson, Allison G. Harvey, et al., “The sleep and technology use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America poll.” Journal of Clinical Sleep Medicine 9, no. 12 (2013): 1291–99.
Reza Kazemi, Negar Alighanbari, and Zahra Zamanian, “The effects of screen light filtering software on cognitive performance and sleep among night workers.” Health Promotion Perspectives 9, no. 3 (2019): 233.
Ari Shechter, Elijah Wookhyun Kim, Marie-Pierre St-Onge, and Andrew J. Westwood, “Blocking nocturnal blue light for insomnia: A randomized controlled trial.” Journal of Psychiatric Research 96 (2018): 196–202.
Глава 17. С кофеином все не так
William R. Lovallo, Thomas L. Whitsett, Mustafa al’Absi, et al., “Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels.” Psychosomatic Medicine 67, no. 5 (2005): 734–39.
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), 171. Kindle.
Patricia Tassi and Alain Muzet, “Sleep inertia.” Sleep Medicine Reviews 4, no. 4 (2000): 341–53.
Justin Evans, John R. Richards, and Amanda S. Battisti, “Caffeine.” In StatPearls [Internet] (Treasure Island, FL: StatPearls Publishing, 2021).
Jennifer L. Temple, Christophe Bernard, Steven E. Lipshultz, et al., “The safety of ingested caffeine: A comprehensive review.” Frontiers in Psychiatry 8 (2017): 80.
Christopher Drake, Timothy Roehrs, John Shambroom, and Thomas Roth, “Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.” Journal of Clinical Sleep Medicine 9, no. 11 (2013): 1195–200.
Tina M. Burke, Rachel R. Markwald, Andrew W. McHill, et al., “Effects of caffeine on the human circadian clock in vivo and in vitro.” Science Translational Medicine 7, no. 305 (2015): 305ra146.
Gary H. Kamimori, Chetan S. Karyekar, Ronald Otterstetter, et al. “The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers.” International Journal of Pharmaceutics 234, no. 1–2 (2002): 159–67.
Gary H. Kamimori, Chetan S. Karyekar, Ronald Otterstetter, et al., “The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers.” International Journal of Pharmaceutics 234, no. 1–2 (2002): 159–67.
American Academy of Sleep Medicine, “Caffeine has little to no benefit after 3 nights of sleep restriction,” June 12, 2016, aasm.org/caffeine-has-little-to-no-benefit-after-3-nights-of-sleep-restriction/.
Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success (New York: Rodale, 2016), 256. Kindle.
Janine Weibel, Yu-Shiuan Lin, Hans-Peter Landolt, et al., “Caffeine-dependent changes of sleep-wake regulation: Evidence for adaptation after repeated intake.” Progress in Neuro-Psychopharmacology & Biological Psychiatry 99 (2020): 109851.
Глава 18 Есть или не есть
Jennifer Hines, “Why I can’t sleep: 6 common reasons and fixes to help you sleep through the night,” Alaska Sleep Education Center, May 22, 2018, www.alaskasleep.com/blog/why-i-cant-sleep-6-common-reasons-and-fixes-to-help-you-sleep-thru-the-night.
Rene Wisely, “Why Sleep Disorders Cause Heartburn (and Vice Versa),” Michigan Health, March 13, 2018, healthblog.uofmhealth.org/digestive-health/why-sleep-disorders-cause-heartburn-and-vice-versa.
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.
Adam Kirstine, “Dietary habits and sleep after bedtime food drinks.” Sleep 3, no. 1 (1980): 47–58.
Marie-Pierre St-Onge, Anja Mikic, and Cara E. Pietrolungo, “Effects of