I have trouble sleeping. Doctors often warned me that caffeine was the likely culprit. One time, in 2015, I even listened to them. I gave up coffee for about 3 weeks. Then I realized I’m an extremely unpleasant person when uncaffeinated. So I went back to the sauce.
我睡不着医生经常警告我，咖啡因可能是罪魁祸首。 在2015年的某个时候，我什至听了他们的话。 我放弃了大约三个星期的咖啡。 然后我意识到当我没有咖啡因时，我是一个非常不愉快的人。 所以我回到了酱汁。
Instead of giving up coffee entirely, I settled on a compromise rule: “No caffeine after 3pm.”
我没有完全放弃咖啡，而是选择了一个折中的规则：“下午3点后不喝咖啡因。”
Adopting the rule didn’t noticeably help my sleep, but at least it gave me an effective retort for the doctor. And even better: I didn’t need to change any behavior to adopt the rule.
采用该规则并没有明显改善我的睡眠，但至少它给了我医生有效的反驳。 更好的是：我不需要更改任何行为即可采用该规则。
Most days, later in the morning, I’d walk to the coffee shop and order the largest ice coffee I could carry. Then I’d walk back to my desk and wait for the liquid “focus” to kick in. Occasionally I’d also have an afternoon coffee, when demanded by meeting etiquette.
大多数时候，早上，我会去咖啡店订购我能携带的最大的冰咖啡。 然后，我回到办公桌前，等待液体的“焦点”开始。有时，在遇见礼节要求时，我还会喝一杯下午咖啡。
This routine was perfectly consistent with the 3pm rule.
此例程与下午3点规则完全一致。
冠状病毒病… (Covid…)
Then Covid happened. Obviously Covid is horrible, but a silver lining for me was disrupting my coffee routine.
然后，科维德发生了。 显然Covid太可怕了，但是对我来说一线希望正在干扰我的咖啡常规。
When NYC shut down, my aquarium-sized coffees weren’t as readily available. Without the ritual of walking to the coffee shop or coffee catchups with co-conspirators, the appeal was lost. So I switched to tea, earlier in the morning.
纽约市关闭时，我的水族箱尺寸的咖啡不那么容易买到。 没有走到咖啡店或与同谋一起赶咖啡的习惯，上诉就失败了。 因此，我早上一大早改喝茶。
About a month into the pandemic, I noticed I was sleeping better!
大流行大约一个月后，我注意到我睡得更好了！
This lasted another few weeks until we discovered the ultimate lazy-person’s coffee: Wegman’s glorious pre-made jug.
这持续了几周，直到我们发现了最终的懒人咖啡：韦格曼光荣的预制水罐。
Suddenly I wasn’t sleeping again. Surely it wasn’t the coffee? Was there something wrong with the 3pm rule?
突然我没有再睡觉了。 当然不是咖啡吗？ 3pm规则有什么问题吗？
咖啡因与您共存。 (Caffeine sticks with you.)
I understood, at least intellectually, that caffeine’s half-life clearance schedule meant that some of it might still be floating around my brain later in the day, but until the Covid disruption I never gave it much thought.
我至少从理智上了解到，咖啡因的半衰期清除时间表意味着一天中的某些时间可能仍会漂浮在我的大脑周围，但是直到Covid破裂之前，我从未想过。
When the sleepless nights came back, I started to wonder. I sketched up a rough half-life model in Observable, tweaked the parameters and plugged in my usual coffee routine… And it became quite clear that my 3pm rule was total garbage.
当不眠之夜回来时，我开始怀疑。 我在Observable中绘制了一个粗略的半衰期模型，调整了参数并插入了我通常的咖啡程序中……很明显，我的下午3点规则是完全垃圾。
Obviously consuming a hot-tub-sized coffee feels great, at least in the moment. But caffeine in the morning can still disturb your sleep at night. It just never really sank in until I saw it play out visually.
显然，至少在此刻，喝热水壶大小的咖啡感觉很棒。 但是早晨的咖啡因仍然会干扰您晚上的睡眠。 直到从视觉上看到它，它才真正沉没下来。
To make the dynamics of caffeine a bit more visceral (so you don’t have to wait for the next pandemic to learn the same lessons I learned), I’ve put together a simulator of how long caffeine sticks around in your body, and how it impacts an estimated “bedtime.”
为了使咖啡因的动态更加内脏(因此您不必等待下一次大流行来学习我学到的相同课程)，我整理了一个模拟器，模拟了咖啡因在您体内的停留时间，以及它如何影响估计的“就寝时间”。
在这里自己尝试：咖啡因模拟器 (Try it for yourself here: Caffeine Simulator)
Let’s walk through a few familiar scenarios…
让我们来看一些熟悉的场景…
The chart above approximates my previous coffee routine. At 10am, I’d drink a giant 20oz “cup” of ice coffee. This gives a big boost of caffeine over the following hour and it lasts throughout the day (and into the night). For comparison, 20oz is equivalent to a Starbucks “Venti,” which packs a whopping 410mg of caffeine. (Incidentally, this is 10mg over the FDA’s recommended daily limit.)
上面的图表近似于我以前的咖啡习惯。 早上10点，我要喝一杯20盎司的冰咖啡。 在接下来的一个小时中，咖啡因含量会大大提高，并且会持续一整天(直到晚上)。 相比之下，20盎司相当于星巴克的“ Venti”，其中装满了410毫克的咖啡因。 (顺便说一句，这比FDA建议的每日限量高出10mg。)
The blue line with the emoji shows when caffeine levels fall below 50mg. This is a loose estimate for when your body has “cleared” enough of the substance to be able to sleep undisturbed. (More on this 50mg “sleep threshold” below.)
带有表情符号的蓝线显示咖啡因水平何时降至50mg以下。 对于您的身体何时“清除”了足够的物质以能够不受干扰地睡眠，这是一个宽松的估计。 (有关此50毫克“睡眠阈值”的更多信息，请参见下文。)
What I never fully appreciated: With a 5 hour half-life, a 20oz cup of coffee at 10am (400mg caffeine, assuming Starbucks equivalent) is like drinking a 10oz cup of coffee at 3pm (200mg caffeine). It’s also like drinking a 5oz cup of coffee at 8pm (100mg caffeine). That is, it takes 5 hours for your body to filter out half of the initial amount of caffeine, then another 5 hours to clear out the next quarter, then another 5 hours to clear the next eighth, and so on.
我从来没有完全欣赏过的东西：半衰期为5小时，在10am (400mg caffeine, assuming Starbucks equivalent)喝一杯20盎司的咖啡3pm (200mg caffeine) 10am (400mg caffeine, assuming Starbucks equivalent) ，就像在3pm (200mg caffeine)喝一杯10盎司的咖啡3pm (200mg caffeine) 10am (400mg caffeine, assuming Starbucks equivalent) 3pm (200mg caffeine) 。 这也就像在8pm (100mg caffeine)喝一杯5盎司的咖啡8pm (100mg caffeine) 。 也就是说，您的身体需要5个小时来过滤掉最初咖啡因量的一半，然后又花费5个小时来清除下一季度的咖啡因，然后花费5个小时来清除下一个咖啡因，依此类推。
It’s not necessarily the venti-size cup that’s to blame. In the scenario above, instead of drinking the coffee all at once, roughly the same amount of caffeine is spread out over 3 smaller, 8oz cups, at 8am, 10am and noon. The result is the same because each cup of coffee adds to the caffeine that’s already in your system. In the above scenario, peak caffeine (400mg) hits around 1pm, so it’s 3am before you’ve cleared enough caffeine for decent sleep.
怪罪的不一定是文莱特杯。 在上述情况下，不是一次喝咖啡，而是在上午8点，上午10点和中午在3个较小的8盎司杯子中散布大致相同量的咖啡因。 结果是一样的，因为每杯咖啡都会添加到系统中已经存在的咖啡因中。 在上述情况下，咖啡因峰值(400毫克)在下午1点左右达到峰值，因此是在凌晨3点才清除足够的咖啡因以实现体面的睡眠。
And then there’s the kiss of death: the afternoon coffee. Suppose you’re disciplined in the morning and limit yourself to 2 cups at 8am and 10am. But then you meet a friend for coffee at 4pm. Even if it’s a small coffee, you’re now looking at 5am until caffeine levels fall back below 50mg.
然后是死亡之吻：下午咖啡。 假设您早上受到训练，请在上午8点和上午10点限制自己喝2杯。 但是然后您在下午4点遇到一个朋友喝咖啡。 即使是少量咖啡，您现在也要在凌晨5点开始检查，直到咖啡因含量降至50mg以下。
咖啡因的最佳用量是多少？ (What’s the optimal amount of caffeine?)
To win the caffeine game, you want to get your levels “high enough” during the day, then “low enough” by bedtime. This depends on a few factors:
为了赢得咖啡因游戏，您想要在白天将自己的水平“足够高”，然后在就寝时间“足够低”。 这取决于几个因素：
- What is “high enough?” How much caffeine do you really need? 什么是“足够高？” 您真正需要多少咖啡因？
- What’s your half-life? How quickly do you metabolize caffeine? 你的半衰期是多少？ 您代谢咖啡因的速度有多快？
- What is “low enough?” What’s your sleep threshold for caffeine? 什么是“足够低？” 您的咖啡因睡眠阈值是多少？
250mg的嗡嗡声很好。 (A good buzz at 250mg.)
One study (src) compared the effects of caffeine given a 250mg dose and a 500mg dose. According to the authors:
一项研究( src )比较了250mg和500mg剂量咖啡因的效果。 根据作者的说法：
“The lower dose of caffeine produced more favorable subjective effects than the higher dose (elation, peacefulness, pleasantness), whereas unpleasant effects (tension, nervousness, anxiety, excitement, irritability, nausea, palpitations, restlessness) following the 500mg dose exceeded those of the 250mg dose. The lower dose of caffeine enhanced performance on the digit symbol substitution test and a tapping speed test compared to placebo; high-dose caffeine produced less performance enhancement than the lower dose.”
“低剂量的咖啡因产生的主观效果比高剂量的(愉悦，安宁，愉悦)更好，而500毫克剂量后的不适感(紧张，紧张，焦虑，兴奋，烦躁，恶心，心pal，躁动)超过250mg的剂量。 与安慰剂相比，较低剂量的咖啡因可增强数字符号替代测试和敲击速度测试的性能； 大剂量咖啡因产生的性能增强效果要低于低剂量。”
So 250mg seems like a good time, 500mg not-so-much.
因此250mg似乎是个好时机，而不是500mg的好时机。
How do you get to 250mg? Below are a few general rules of thumb. (Examples chosen because in my mind I’m still 14 years old, trying to stay awake all night to play Everquest).
您如何获得250mg？ 以下是一些一般的经验法则。 (选择示例是因为在我看来，我仍然14岁，试图整夜不眠不休地玩Everquest)。
The FDA’s Sad Coffee (8oz): 80–100mg
FDA的Sad Coffee (8盎司)：80–100mg
Starbucks Pike Place Roast (8oz): 155mg
星巴克派克烤肉(8盎司)：155毫克
4loko (24oz) — 135mg
4loko (24oz)— 135mg
5 hr Energy (2oz) — Unknown?!
5小时能量(2盎司)—未知？
Red Bull (8.4oz) — 80mg
红牛(8.4oz)— 80mg
Surge (16oz) — 69mg
喘气(16oz)— 69mg
The tricky part: These reported numbers aren’t super reliable:
棘手的部分：这些报告的数字并非超级可靠：
5 hour energy, for example, seems particularly evasive: “Regular Strength 5-hour ENERGY® shots contain about as much caffeine as 8 ounces of the leading premium coffee.” (src) This is worrying when you consider the caffeine variability in “the leading premium coffee”…
例如，5个小时的能量似乎特别回避： “常规强度的5个小时ENERGY®镜头所含咖啡因的量约为8盎司领先优质咖啡的量。” ( src )当您考虑“领先的优质咖啡”中咖啡因的变异性时，这令人担忧。
You may be tempted to take comfort in Starbucks’ more definitive answers (16oz = 310mg), but you’d be disappointed. In 2003, a team of researchers at the University of Florida went to the same Starbucks 6 days in a row, they ordered the same 16oz cup of Starbucks Breakfast Blend each time and then measured the coffee’s caffeine content (src). Across those 6 samples, the caffeine content ranged from 259mg up to 564mg. So it’s a bit of a gamble: Will a Grande Breakfast blend bring “elation, peacefulness, pleasantness” or “irritability, nausea, palpitations”?
您可能会想在星巴克提供的更为明确的答案中放心(16盎司= 310毫克)，但您会感到失望。 2003年，佛罗里达大学的一个研究人员团队连续6天前往同一家星巴克，他们每次订购相同的16盎司一杯星巴克早餐混合物，然后测量咖啡中的咖啡因含量( src )。 在这6个样品中，咖啡因含量范围从259mg到564mg。 因此，这有点像赌博：盛大早餐混合物会带来“愉悦，安宁，愉悦”还是“烦躁，恶心，心”？
Both of these are better than McDonalds, who will only commit to the following: “We don’t currently report the amount of caffeine in our coffee — but we can promise you a bright and balanced cup.” (src)
两者都比麦当劳更好，麦当劳只致力于以下方面： “我们目前尚无咖啡中咖啡因含量的报告，但我们可以向您保证一杯光亮而平衡的咖啡。” ( src )
So, if you want a more consistent caffeine dose, why not start your day with an ice-cold can of Surge?
因此，如果您想要更一致的咖啡因剂量，为什么不从冰冷的Surge罐开始新的一天呢？
代谢咖啡因。 (Metabolizing caffeine.)
As previously mentioned, your body metabolizes caffeine on a half-life schedule. But while a typical half-life for caffeine is 5 hours, this can vary widely from person to person, between 1.5 and 9.5 hours (src).
如前所述，您的身体在半衰期内代谢咖啡因。 但是，尽管咖啡因的典型半衰期为5小时，但因人而异，在1.5至9.5小时之间( src )，差异很大。
To get a better feel for the distribution, we’ll look at half-life measurements from 2 different studies (src, src), exploring the effects of caffeine on 41 people, divided into cohorts of smokers, non-smokers and people taking oral contraceptives. In both of these studies, researchers gave subjects a dose of caffeine, did some science to determine how much was still present after some time and then reported the half-life.
为了更好地了解这种分布，我们将研究2个不同研究( src ， src )的半衰期测量结果，探讨咖啡因对41人的影响，分为吸烟者，非吸烟者和服用口服药物的人群避孕药具。 在这两项研究中，研究人员都给受试者服用了一定剂量的咖啡因，做了一些科学以确定一段时间后仍然存在多少咖啡因，然后报告了半衰期。
The average half-life for the 41 participants was ~5.5 hours. As you can see above, the measured half lives vary both within and between the experiment groups. Between the groups we can see that smokers metabolize caffeine the fastest (between 2 and 6 hours) and people taking birth control metabolize it the slowest (between 7 and 9 hours).
41名参与者的平均半衰期约为5.5小时。 如您在上方所见，在实验组内和实验组之间测得的半衰期有所不同。 在各组之间，我们可以看到吸烟者的咖啡因代谢最快(2至6小时)，而节育的人代谢咖啡因最慢(7至9小时)。
If you’re neither a smoker nor on birth control (or, if you’re a smoker and on birth control), the above doesn’t give you much guidance. But if you suspect that you’re particularly sensitive to caffeine, you may metabolize it more slowly, implying a higher half-life (or vice versa).
如果您既不是吸烟者，也不是在节育(或者，如果您既是吸烟者又是在节育)，以上内容并没有给您太多指导。 但是，如果您怀疑自己对咖啡因特别敏感，则可能会使其代谢较慢，这意味着其半衰期更长(反之亦然)。
咖啡因的睡眠阈值 (Sleep Threshold for Caffeine)
Many studies (and pesky physicians) suggest that caffeine can be detrimental to your sleep. But just how much can we handle and still get a good night’s rest? What’s the caffeine threshold we need to stay below? We’ve got a few different data points we can use to triangulate this number, from 3 papers and a general FDA recommendation.
许多研究(和讨厌的医生)建议，咖啡因可能对您的睡眠有害。 但是，我们能处理多少并仍然获得良好的睡眠呢？ 我们需要保持低于多少的咖啡因阈值？ 从3篇论文和FDA的一般建议中，我们有几个不同的数据点可用于对该数字进行三角测量。
The first study (src) gave subjects 400mg of caffeine 0, 3 and 6 hours before their typical bedtimes then observed their sleep. They found that even 6 hours before bedtime, the caffeine had “significant effects on sleep disturbance relative to placebo.” For example, subjects took twice as long to fall asleep and slept an average of 41 minutes less per night.
第一项研究( src )在受试者典型的就寝时间之前的0、3和6个小时内给受试者400毫克咖啡因，然后观察他们的睡眠。 他们发现，即使就寝前6小时，咖啡因“相对于安慰剂对睡眠障碍也有显着影响”。 例如，受试者入睡的时间是原来的两倍，平均每晚睡眠时间减少了41分钟。
Given a caffeine half-life of 5 hours, 400mg of caffeine consumed 6 hour before bedtime means subjects still had ~217mg in their system at bedtime. So we want to be at least below 217mg by bedtime.
由于咖啡因的半衰期为5小时，因此就寝前6小时要摄取400毫克咖啡因，这意味着就寝时间受试者的系统中仍有〜217毫克。 因此，我们希望就寝时间至少低于217mg。
The second study (src) gave subjects 100mg doses 3 hours before bedtime, then another 100mg 1 hour before bedtime. This “lengthened sleep latency, reduced sleep efficiency, and decreased sleep duration.”
第二项研究( src )在就寝前3小时给受试者100毫克的剂量，然后在就寝前1小时给受试者100毫克的剂量。 这“延长了睡眠潜伏期，降低了睡眠效率，并缩短了睡眠时间。”
- Again, given a caffeine half-life of 5hours, 100mg of caffeine 3 hours before bedtime means 75mg remaining. Consuming another 100mg of caffeine, 1 hour before bedtime is 94mg. So at bedtime these subjects had 72mg + 94mg = 166mg of caffeine still in their systems. So we want to be below 166mg. 同样，鉴于咖啡因半衰期为5小时，就寝前3小时100mg咖啡因意味着剩余75mg。 睡前1小时再食用100毫克咖啡因，为94毫克。 因此，在就寝时间，这些受试者的系统中仍含有72mg + 94mg = 166mg咖啡因。 因此我们希望低于166mg。
A third study (src) gave subjects 200mg of caffeine 16 hours before bedtime and still reported “sleep efficiency and total sleep time were significantly reduced” v.s. placebo.
第三项研究( src )在就寝前16小时给受试者服用200毫克咖啡因，但仍报告“与安慰剂相比，睡眠效率和总睡眠时间显着减少” 。
- Given a half-life of 5 hours, 200mg of caffeine 16 hours later is 24mg remaining. So to avoid the sleep impacts mentioned in this study, we want to be below 24mg of caffeine remaining in our system. 假设半衰期为5小时，则16小时后200毫克咖啡因的剩余量为24毫克。 因此，为避免这项研究中提到的睡眠影响，我们希望系统中咖啡因的含量保持在24mg以下。
This latter study loosely matches up with the FDA’s guidance (src). “A cup of coffee at dinner may keep you awake at bedtime.” In the quaint world of the FDA, a “cup of coffee” isn’t a Starbucks behemoth, it’s an 8 ounce cup with 90mgs of caffeine. To grossly over-analyze this guidance, if we assume dinner is at 6pm and bedtime is 11pm, then 90mg of coffee 5 hours later is 49mg of caffeine still in your system at bedtime. (Hence a 50mg default “sleep threshold” parameter for the simulator).
后者的研究与FDA的指南( src )大致不符。 “晚餐时喝杯咖啡可能会让您在入睡前醒来。” 在FDA的古朴世界中，“一杯咖啡”不是星巴克的庞然大物，它是一个8盎司的杯子，含90mg咖啡因。 要完全过度分析此指南，如果我们假设晚餐时间是下午6点，就寝时间是晚上11点，那么5小时后90毫克咖啡在就寝时间仍在您的系统中，其中咖啡因还为49毫克。 (因此，模拟器的默认“睡眠阈值”参数为50mg)。
Your particular tolerance for caffeine might vary, but based on the studies above we can see that even as low as 24mg of remaining caffeine can be disruptive to your sleep.
您对咖啡因的特殊耐受性可能会有所不同，但是根据上述研究，我们可以发现，即使低至24mg的咖啡因残留量也会破坏您的睡眠。
那么，什么是最适合您的呢？ (So, what’s optimal for you?)
Find out for yourself! Now that you know the parameters, you can use the simulator to try different coffee-intake scenarios and see what that means for your expected bedtime.
自己寻找！ 现在您已经知道了参数，您可以使用模拟器尝试不同的咖啡摄入场景，并了解这对于您的预期就寝时间意味着什么。
在这里自己尝试：咖啡因模拟器 (Try it for yourself here: Caffeine Simulator)
Who am I? No, no, who are you?!
我是谁？ 不，不，你是谁？
Hi! I’m Eli Holder. I help clients use data to create positive change by engaging audiences not just rationally, but also emotionally and culturally. Change happens in the head and the heart.
嗨！ 我是Eli Holder。 我帮助客户不仅通过理性地而且在情感上和文化上吸引受众，从而利用数据创造积极的变化。 变化发生在头部和心脏。
If you’re a founder, maker, storyteller or business leader working at the intersection of data, design and user psychology, I’d love to connect and trade stories.
如果您是在数据，设计和用户心理的交汇处工作的创始人，制造商，讲故事的人或商业领袖，那么我很想联系和交易故事。
You can email me at eli@3iap.co or follow me on Twitter.
您可以通过eli@3iap.co给我发送电子邮件，或者在Twitter上关注我。
翻译自: https://towardsdatascience.com/interactive-visualizing-caffeine-bedtime-4c256d562193
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