神经科学与心理学2018onlinelibrary.wiley.com
在睡眠剥夺期间优化警觉性的咖啡因剂量策略
Caffeine dosing strategies to optimize alertness during sleep loss
入门 · 约 45 分钟读完前置知识：咖啡因药理基础、睡眠生理学常识
导读
这篇论文研究在睡眠不足的情况下，如何通过优化咖啡因的摄入剂量和时机来最大程度维持清醒度。它属于睡眠医学领域的研究，探讨用咖啡因对抗困倦的策略性用法。
HN 关注点：HN 读者普遍关心咖啡因对工作效率和睡眠的影响，讨论很快转向'用药物对抗睡眠剥夺是否明智'这一更根本的问题。
HN 评论精选
这几条评论里：质疑 3 亲历 1
质疑用咖啡因对抗睡眠剥夺是错误方向，充足睡眠才是提升效率的根本，睡眠的生理必要性不容对抗
对想用咖啡因等药物对抗睡眠的人说：最新睡眠研究表明，'优化睡眠剥夺时的清醒度'如果是为了提高生产力，那是缘木求鱼。真正的目标应该是保证充足睡眠，而不是用咖啡因压制身体的睡眠信号。想想看：如果长时间睡眠对生存和健康不是绝对必需，睡眠就是进化史上最大的错误——一个动物把三分之一的生命花在对周围环境毫无察觉上，代价极其高昂。没有任何已知有神经系统的动物不睡觉（连昆虫都睡！）。如果咖啡因真能减少睡眠需求，早该有动物进化出自身合成咖啡因的能力了。大量睡眠研究显示睡眠对身心表现、意志力和创造力有巨大益处。别对抗睡眠，利用它。补充一个数据：每年夏令时大家少睡一小时的那天，心脏病发作率上升 25%；多睡一小时的那天，下降 21%。
eigenspace查看英文原文
To everyone thinking about using caffine or other drugs to combat sleep: all of the latest sleep reseach would suggest that 'optimizing alertness during sleep loss' is a fool's errand if what you want is productivity. The real goal must be to ensure you get enough sleep, not that you medicate yourself with caffine to stop your body from getting sleep signals. Think about it this way: If prolonged sleep were not absolutely essential to your survival and health, sleep would be the biggest mistake evolution has ever made. an animal spending 1/3 of its life unaware of it's surroundings is an incredibly steep evolutionary price to pay. It should be obvious that if we evolved to do that, there would be gigantic benefits to it, considering htat there is not a single known animal with a nervous system that does not sleep (including insects!). If caffine was actually helpful at reducing your need to sleep, an animal would have evolved by now to endogenously produce caffine. There is a substantial body of sleep literature now showing huge benefits to physical / mental performance, willpower and creativity from sleep. Don't fight it, use it. _____________________________________________ Edit: One statistic thats particularily compelling to me: Every year during daylight savings when everyone loses an hour of sleep, the rate of heart attacks rises by 25%. On the day of the year where everyone gains an hour of sleep, heart attacks fall by 21%. Thats the effect of gaining / losing a single hour of sleep.
亲历亲历教训：咖啡因应限量且只在早上喝，长期依赖会带来副作用，累了就该补觉
Club Mate 是柏林创业圈的标配饮料。我有几次晚上喝了它，结果凌晨四点还清醒得要命，第二天毫无效率，非常后悔。它基于的马黛茶含有一种效力特别强的咖啡因，相当于好几杯浓缩咖啡，血压有问题的人别喝。总的来说，我学会了控制咖啡因摄入，只在早上喝。喝得越多，需要越多才有效，也越容易出现疲劳、睡眠节律差、头痛等副作用。适量使用是周一早晨从慵懒周末恢复生产力的好工具，但如果你总是觉得累，就停掉咖啡，好好睡几晚。
jillesvangurp查看英文原文
Club mate is the drink of choice in the start up community in Berlin. I've made the mistake of drinking that in the evening a couple of times and regretted that at 4am by being wide awake and unproductive the next day. If you are not familiar, mate tea which this is based on contains a form of caffeine that is particularly potent. It's like drinking multiple espresso shots. Don't drink this if you have blood pressure issues. In general, I've learned to moderate my caffeine intake and restrict myself to mornings only. The more you consume, the more you need of it to work at all, and the more likely you are to have side effects like feeling tired, having poor sleep rythm, headaches, etc. When used in moderation it's a great tool for getting yourself productive after a lazy weekend on a monday morning. However, if you feel tired all the time, stop drinking coffee and get a few nights of good sleep in.
质疑咖啡因与焦虑和恐慌发作相关，建议完全戒断
咖啡因还与恐慌发作、焦虑和睡眠质量下降有关，我建议干脆完全戒掉咖啡因。两种状态都试过之后，我远更喜欢体内没有咖啡因循环时那种平静的工作状态。（附：咖啡因诱发焦虑障碍的维基百科链接）
walkingolof查看英文原文
Caffeine is also linked to panic attacks, anxiety and sleep loss (and loss of quality of sleep), I would recommend staying off caffeine all together, having tried both, I by far more like working in the calmness of not having caffeine circulating in my body. https://en.wikipedia.org/wiki/Caffeine-induced_anxiety_disorder
质疑与其研究咖啡因策略，不如直接去睡觉，明天效率更高
为什么不直接睡觉呢？在创业公司工作又不是被空投到敌后、生死取决于保持清醒。回家睡觉，明天你会干得更好。
nottorp查看英文原文
How about, you know, sleeping? Working in a startup isn't being parachuted behind the enemy lines where your life depends on staying alert. Go home, you'll work better tomorrow.
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从这篇论文所有 HN 讨论帖的全部评论里整理出来的链接。
历次讨论
- 2018Hacker News 讨论帖221 分 · 226 评
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