Десять советов по улучшению сна

Buxton OM, et al. Sleep restriction for 1 week reduces insulin sensitivity in healthy men . Diabetes. (2010)

Donga E, et al. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects . J Clin Endocrinol Metab. (2010)

Cote KA, et al. Sleep deprivation lowers reactive aggression and testosterone in men . Biol Psychol. (2013)

Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men . JAMA. (2011)

Penev PD. Association between sleep and morning testosterone levels in older men . Sleep. (2007)

González-Santos MR, et al. Sleep deprivation and adaptive hormonal responses of healthy men . Arch Androl. (1989)

Cortés-Gallegos V, et al. Sleep deprivation reduces circulating androgens in healthy men . Arch Androl. (1983)

Nagai M, Hoshide S, Kario K. Sleep duration as a risk factor for cardiovascular disease- a review of the recent literature . Curr Cardiol Rev. (2010)

Andrade A, et al. Sleep Quality, Mood and Performance: A Study of Elite Brazilian Volleyball Athletes . J Sports Sci Med. (2016)

Mah CD, et al. The effects of sleep extension on the athletic performance of collegiate basketball players . Sleep. (2011)

Andersen ML, et al. The association of testosterone, sleep, and sexual function in men and women . Brain Res. (2011)

Lo JC, et al. Cognitive Performance, Sleepiness, and Mood in Partially Sleep Deprived Adolescents: The Need for Sleep Study . Sleep. (2016)

Lastella M, Lovell GP, Sargent C. Athletes' precompetitive sleep behaviour and its relationship with subsequent precompetitive mood and performance . Eur J Sport Sci. (2014)

McClung CA. How might circadian rhythms control mood? Let me count the ways . Biol Psychiatry. (2013)

Zohar D, et al. The effects of sleep loss on medical residents' emotional reactions to work events: a cognitive-energy model . Sleep. (2005)

Tosini G, Ferguson I, Tsubota K. Effects of blue light on the circadian system and eye physiology . Mol Vis. (2016)

Bedrosian TA, Nelson RJ. Timing of light exposure affects mood and brain circuits . Transl Psychiatry. (2017)

Heo JY, et al. Effects of smartphone use with and without blue light at night in healthy adults: A randomized, double-blind, cross-over, placebo-controlled comparison . J Psychiatr Res. (2017)

Esaki Y, et al. Wearing blue light-blocking glasses in the evening advances circadian rhythms in the patients with delayed sleep phase disorder: An open-label trial . Chronobiol Int. (2016)

Skeldon AC, Phillips AJ, Dijk DJ. The effects of self-selected light-dark cycles and social constraints on human sleep and circadian timing: a modeling approach . Sci Rep. (2017)

Basner M, et al. ICBEN review of research on the biological effects of noise 2011-2014 . Noise Health. (2015)

Halperin D. Environmental noise and sleep disturbances: A threat to health? . Sleep Sci. (2014)

Hume KI, Brink M, Basner M. Effects of environmental noise on sleep . Noise Health. (2012)

Portas CM, et al. Auditory processing across the sleep-wake cycle: simultaneous EEG and fMRI monitoring in humans . Neuron. (2000)

Neitzel R, Somers S, Seixas N. Variability of real-world hearing protector attenuation measurements . Ann Occup Hyg. (2006)

Huang CY, Chang ET, Lai HL. Comparing the effects of music and exercise with music for older adults with insomnia . Appl Nurs Res. (2016)

Lack LC, et al. The relationship between insomnia and body temperatures . Sleep Med Rev. (2008)

Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm . J Physiol Anthropol. (2012)

Okamoto-Mizuno K, et al. Effects of humid heat exposure on human sleep stages and body temperature . Sleep. (1999)

Murphy PJ, Campbell SS. Nighttime drop in body temperature: a physiological trigger for sleep onset? . Sleep. (1997)

Libert JP, et al. Relative and combined effects of heat and noise exposure on sleep in humans . Sleep. (1991)

Stein MD, Friedmann PD. Disturbed sleep and its relationship to alcohol use . Subst Abus. (2005)

Park SY, et al. The Effects of Alcohol on Quality of Sleep . Korean J Fam Med. (2015)

Stone BM. Sleep and low doses of alcohol . Electroencephalogr Clin Neurophysiol. (1980)

Barry RJ, Clarke AR, Johnstone SJ. Caffeine and opening the eyes have additive effects on resting arousal measures . Clin Neurophysiol. (2011)

Childs E, de Wit H. Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users . Psychopharmacology (Berl). (2006)

Holtzman SG. CGS 15943, a nonxanthine adenosine receptor antagonist: effects on locomotor activity of nontolerant and caffeine-tolerant rats . Life Sci. (1991)

Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed . J Clin Sleep Med. (2013)

Baron KG, Reid KJ, Zee PC. Exercise to improve sleep in insomnia: exploration of the bidirectional effects . J Clin Sleep Med. (2013)