Isibali se-caffeine nokulala

I-caffeine ayipheli nje lapho umuzwa wokuphaphama usuphelile. Faka isiphuzo sakho sokugcina nesikhathi sakho sokulala ukuze ulinganisele ukuthi ingakanani esasele emzimbeni wakho uma uzama ukulala.

Isikhathi se-caffeine sokuhlala emzimbeni singaba amahora angu-4 kubantu abadala abaphilile, kanti ngokuvamile siphakathi kwamahora angu-2 no-8. Ocwaningweni olulawulwayo, umthamo we-400 mg waphazamisa ubuthongo ngisho noma wawuthathwe amahora angu-6 ngaphambi kokulala.

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Isiphuzo

Ukuphakelwa

Isikhathi sokuphuza

Isikhathi sakho sokulala

Ushesha kangakanani ekucubunguleni i-caffeine

–I-caffeine isasebenza ngesikhathi sokulala

ingxenye yalokho ophuzile esasebenza ngesikhathi sokulala

–isikhathi sokugcina sokuphuza lesi siphuzo ukuze kube ngaphansi kuka-100 mg ngesikhathi sokulala

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Indlela lesi sibalo esisebenza ngayo

I-caffeine iphuma emzimbeni ngesivinini esicishe sibe njalo: njalo ngemva kwesikhathi sokuncipha ngesigamu, cishe uhhafu walokho okusasele uyaphela. I-European Food Safety Authority ibeka lesi sikhathi cishe emahoreni angu-4 ngokwesilinganiso kubantu abadala abanempilo, kodwa siba phakathi kwamahora cishe angu-2 kuya kwangu-8 kuye ngomuntu. Lesi sibali siphindaphinda umthamo wakho ngohhafu ngamunye wesikhathi sokuncipha ngesigamu phakathi kwesiphuzo sakho nesikhathi sakho sokulala. Amanani e-caffeine esiphuzweni athathwe ku-U.S. Food and Drug Administration; uma i-FDA inikeza ibanga, sisebenzisa okuphakathi kwalo.

Lesi yisilinganiso, hhayi isilinganiso esikaliwe. Isikhathi sokuncipha ngesigamu siba side ngesikhathi sokukhulelwa (i-EFSA ibika amahora angu-6–16) nakwabesifazane abasebenzisa amaphilisi okuvimbela inzalo, futhi siba sifushane kubabhemayo. Isikhombo esingu-100 mg sisekelwe ekuboneni kwe-EFSA ukuthi imithamo eyodwa engu-100 mg ingaphazamisa ukulala kwabanye abantu abadala uma ithathwa sekuseduze nesikhathi sokulala — akusona isiqondiso esiphephile kubo bonke.

Okushiwo ucwaningo

Ocwaningweni olulawulwayo, ama-400 mg e-caffeine athathwe amahora angu-0, 3 noma ngisho nama-6 ngaphambi kokulala aliphazamisa kakhulu ubuthongo uma kuqhathaniswa ne-placebo. Ababhali batusa ukugwema i-caffeine eningi okungenani amahora angu-6 ngaphambi kokulala.
I-EFSA ibheka kuze kufike ku-400 mg ngosuku kanye nemithamo eyodwa efinyelela ku-200 mg njengaphephile kubantu abadala abanempilo (hhayi abesifazane abakhulelwe). Kwabesifazane abakhulelwe nabancelisayo, leli nani lifinyelela ku-200 mg ngosuku.
I-FDA nayo ithi ama-400 mg ngosuku — cishe izinkomishi ezimbili kuya kwezintathu zekhofi eliphekiwe ezingu-12-ounce — njengokuthile okungavamile ukuhlotshaniswa nemiphumela engemihle kubantu abadala abanempilo.

Imithombo

European Food Safety Authority (EFSA), Umbono wesayensi ngokuphepha kwe-caffeine (2015) — isikhathi sokuphila emzimbeni, amanani aphephile, i-100 mg nokulala.
Drake C, Roehrs T, Shambroom J, Roth T. Imiphumela ye-caffeine ebuthongweni uma ithathwe 0, 3, noma 6 amahora ngaphambi kokulala. Journal of Clinical Sleep Medicine 9(11), 1195–1200 (2013).
I-U.S. Food and Drug Administration, Ukudalula konke: Ingakanani i-caffeine eningi kakhulu? — okuqukethwe kwe-caffeine ku-12 fl oz kanye nenani elingu-400 mg.

Lesi yisilinganiso sokufundisa, akusilo izeluleko zezokwelapha. Uma ukhulelwe, uthatha imithi noma unenkinga yenhliziyo, buza udokotela mayelana ne-caffeine.

Leli khasi lagcina ukubuyekezwa: Septhemba 2026.

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Imibuzo evame ukubuzwa

I-caffeine ihlala isikhathi esingakanani emzimbeni wakho?

I-caffeine ihlale isikhathi esingaba amahora angu-4 emzimbeni wabantu abadala abanempilo, kanti ngokwe-European Food Safety Authority, ingahluka cishe phakathi kwamahora angu-2 kuya kwayisishiyagalombili. Lokho kusho ukuthi cishe uhhafu womthamo usesele usebenza ngemuva kwamahora angu-4, bese cishe ikota isasebenza ngemuva kwamahora angu-8.

Mangaki amahora ngaphambi kokulala okufanele uyeke ukuphuza ikhofi?

Ucwaningo lokulala olulawulwayo luthole ukuthi u-400 mg we-caffeine uphazamisa ukulala ngisho noma uphuzwe amahora angu-6 ngaphambi kokulala, futhi ababhali balo batusa ukugwema i-caffeine eningi okungenani amahora angu-6 ngaphambi kokulala. Imithamo emincane nokuthi umzimba wakho uyisebenzisa kanjani i-caffeine kushintsha isikhathi, okulinganiselwa yilesi sibali esingenhla.

I-caffeine ingakanani esekomini elilodwa lekhofi?

I-FDA ibala u-113 kuya ku-247 mg we-caffeine ku-12 fluid ounces (355 ml) yekhofi elivamile eliphekiwe, u-71 mg etiyeni elimnyama, u-37 mg etiyeni eliluhlaza, u-23 kuya ku-83 mg eziphuzweni ezithambile ezine-caffeine, no-41 kuya ku-246 mg eziphuzweni zamandla, konke ku-12 fluid ounces.

Ingakanani i-caffeine ngosuku ephephile?

Kubantu abadala abaphilile, i-EFSA ibheka kuze kufike ku-400 mg ngosuku, kanti imithamo eyodwa efika ku-200 mg iphephile; ne-FDA nayo ibalula u-400 mg ngosuku. Kubesifazane abakhulelwe nabancelisayo, i-EFSA ithi kuze kufike ku-200 mg ngosuku.

Ingabe i-caffeine encane ingathinta ukulala?

Yebo, kwabanye abantu. I-EFSA iphawula ukuthi umthamo owodwa we-caffeine ongu-100 mg ungathinta ubude bokulala nendlela umuntu alala ngayo kwabanye abantu abadala, ikakhulukazi uma uthathwa eduze nesikhathi sokulala.