@article{vitale_sleep_2017,
	title = {Sleep quality and high intensity interval training at two different times of day: A crossover study on the influence of the chronotype in male collegiate soccer players},
	volume = {34},
	issn = {0742-0528},
	url = {https://doi.org/10.1080/07420528.2016.1256301},
	doi = {10.1080/07420528.2016.1256301},
	shorttitle = {Sleep quality and high intensity interval training at two different times of day},
	abstract = {The influence of the chronotype on the sleep quality in male collegiate soccer players in response to acute high intensity interval training ({HIIT}) performed at two different times of day was evaluated. The sleep quality was poorer in the morning-type than in the evening-type players after the evening {HIIT} session, whereas no significant changes in the sleep quality of the two chronotypes after the morning {HIIT} session was observed. The results suggest that an athlete’s chronotype should be taken into account when scheduling training sessions and to promote faster recovery processes.},
	pages = {260--268},
	number = {2},
	journaltitle = {Chronobiology International},
	author = {Vitale, Jacopo A. and Bonato, Matteo and Galasso, Letizia and La Torre, Antonio and Merati, Giampiero and Montaruli, Angela and Roveda, Eliana and Carandente, Franca},
	urldate = {2025-10-17},
	date = {2017-02-07},
	pmid = {27906554},
	keywords = {Actigraphy, chronotype, high intensity interval training, sleep, soccer, time of day},
}

@article{vitale_sleep_2017-1,
	title = {Sleep quality and high intensity interval training at two different times of day: A crossover study on the influence of the chronotype in male collegiate soccer players},
	volume = {34},
	issn = {0742-0528},
	url = {https://doi.org/10.1080/07420528.2016.1256301},
	doi = {10.1080/07420528.2016.1256301},
	shorttitle = {Sleep quality and high intensity interval training at two different times of day},
	abstract = {The influence of the chronotype on the sleep quality in male collegiate soccer players in response to acute high intensity interval training ({HIIT}) performed at two different times of day was evaluated. The sleep quality was poorer in the morning-type than in the evening-type players after the evening {HIIT} session, whereas no significant changes in the sleep quality of the two chronotypes after the morning {HIIT} session was observed. The results suggest that an athlete’s chronotype should be taken into account when scheduling training sessions and to promote faster recovery processes.},
	pages = {260--268},
	number = {2},
	journaltitle = {Chronobiology International},
	author = {Vitale, Jacopo A. and Bonato, Matteo and Galasso, Letizia and La Torre, Antonio and Merati, Giampiero and Montaruli, Angela and Roveda, Eliana and Carandente, Franca},
	urldate = {2025-10-17},
	date = {2017-02-07},
	pmid = {27906554},
	note = {Publisher: Taylor \& Francis
\_eprint: https://doi.org/10.1080/07420528.2016.1256301},
	keywords = {Actigraphy, chronotype, high intensity interval training, sleep, soccer, time of day},
}

@article{gardiner_effect_2025,
	title = {The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis},
	volume = {80},
	issn = {1087-0792},
	url = {https://www.sciencedirect.com/science/article/pii/S1087079224001345},
	doi = {10.1016/j.smrv.2024.102030},
	shorttitle = {The effect of alcohol on subsequent sleep in healthy adults},
	abstract = {Alcohol is commonly consumed prior to bedtime with the belief that it facilitates sleep. This systematic review and meta-analysis investigated the impact of alcohol on the characteristics of night-time sleep, with the intent to identify the influence of the dose and timing of alcohol intake. A systematic search of the literature identified 27 studies for inclusion in the analysis. Changes in sleep architecture were observed, including a delay in the onset of rapid eye movement ({REM}) sleep and a reduction in the duration of {REM} sleep. A dose-response relationship was identified such that disruptions to {REM} sleep occurred following consumption of a low dose of alcohol (≤0.50 g∙kg−1 or approximately two standard drinks) and progressively worsened with increasing doses of alcohol. Reductions in sleep onset latency and latency to deep sleep (i.e., non-rapid eye movement stage three (N3)) were only observed following the consumption of a high dose of alcohol (≥0.85∙g kg−1 or approximately five standard drinks). The effect of alcohol on the remaining characteristics of sleep could not be determined, with large uncertainty observed in the effect on total sleep time, sleep efficiency, and wake after sleep onset. The results of the present study suggest that a low dose of alcohol will negatively impact (i.e., reduce) {REM} sleep. It appears that high doses of alcohol may shorten sleep onset latency, however this likely exacerbates subsequent {REM} sleep disruption. Future work on personal and environmental factors that affect alcohol metabolism, and any differential effects of alcohol due to sex is encouraged.},
	pages = {102030},
	journaltitle = {Sleep Medicine Reviews},
	shortjournal = {Sleep Medicine Reviews},
	author = {Gardiner, Carissa and Weakley, Jonathon and Burke, Louise M. and Roach, Gregory D. and Sargent, Charli and Maniar, Nirav and Huynh, Minh and Miller, Dean J. and Townshend, Andrew and Halson, Shona L.},
	urldate = {2025-10-16},
	date = {2025-04-01},
	keywords = {Ethanol, Hypnotic, Sedative, Sleep behaviours, Sleep disruption, Sleep recommendations, Sleepiness},
}

@article{kredlow_effects_2015,
	title = {The effects of physical activity on sleep: a meta-analytic review},
	volume = {38},
	issn = {1573-3521},
	url = {https://doi.org/10.1007/s10865-015-9617-6},
	doi = {10.1007/s10865-015-9617-6},
	shorttitle = {The effects of physical activity on sleep},
	abstract = {A significant body of research has investigated the effects of physical activity on sleep, yet this research has not been systematically aggregated in over a decade. As a result, the magnitude and moderators of these effects are unclear. This meta-analytical review examines the effects of acute and regular exercise on sleep, incorporating a range of outcome and moderator variables. {PubMed} and {PsycINFO} were used to identify 66 studies for inclusion in the analysis that were published through May 2013. Analyses reveal that acute exercise has small beneficial effects on total sleep time, sleep onset latency, sleep efficiency, stage 1 sleep, and slow wave sleep, a moderate beneficial effect on wake time after sleep onset, and a small effect on rapid eye movement sleep. Regular exercise has small beneficial effects on total sleep time and sleep efficiency, small-to-medium beneficial effects on sleep onset latency, and moderate beneficial effects on sleep quality. Effects were moderated by sex, age, baseline physical activity level of participants, as well as exercise type, time of day, duration, and adherence. Significant moderation was not found for exercise intensity, aerobic/anaerobic classification, or publication date. Results were discussed with regards to future avenues of research and clinical application to the treatment of insomnia.},
	pages = {427--449},
	number = {3},
	journaltitle = {Journal of Behavioral Medicine},
	shortjournal = {J Behav Med},
	author = {Kredlow, M. Alexandra and Capozzoli, Michelle C. and Hearon, Bridget A. and Calkins, Amanda W. and Otto, Michael W.},
	urldate = {2025-10-16},
	date = {2015-06-01},
	keywords = {Exercise, Insomnia, Physical activity, Sleep, Sleep quality},
}

@online{noauthor_schlafuberwachung_nodate,
	title = {Schlafüberwachung | Gesundheitswissenschaft | Garmin-Technologie | Garmin},
	url = {https://www.garmin.com/de-CH/garmin-technology/health-science/sleep-tracking/},
	abstract = {Die erweiterte Schlafüberwachung auf kompatiblen Garmin-Geräten berücksichtigt mehrere Faktoren, damit du deinen Schlaf besser verstehen kannst.},
	urldate = {2025-10-16},
}

@article{drake_caffeine_2013,
	title = {Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed},
	volume = {09},
	url = {https://jcsm.aasm.org/doi/10.5664/jcsm.3170},
	doi = {10.5664/jcsm.3170},
	abstract = {Study Objective:Sleep hygiene recommendations are widely disseminated despite the fact that few systematic studies have investigated the empirical bases of sleep hygiene in the home environment. For example, studies have yet to investigate the relative effects of a given dose of caffeine administered at different times of day on subsequent sleep.Methods:This study compared the potential sleep disruptive effects of a fixed dose of caffeine (400 mg) administered at 0, 3, and 6 hours prior to habitual bedtime relative to a placebo on self-reported sleep in the home. Sleep disturbance was also monitored objectively using a validated portable sleep monitor.Results:Results demonstrated a moderate dose of caffeine at bedtime, 3 hours prior to bedtime, or 6 hours prior to bedtime each have significant effects on sleep disturbance relative to placebo (p {\textbackslash}textless 0.05 for all).Conclusion:The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.Citation:Drake C; Roehrs T; Shambroom J; Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195-1200.},
	pages = {1195--1200},
	number = {11},
	journaltitle = {Journal of Clinical Sleep Medicine},
	author = {Drake, Christopher and Roehrs, Timothy and Shambroom, John and Roth, Thomas},
	urldate = {2025-10-16},
	date = {2013-11-15},
	keywords = {Caffeine, insomnia, sleep habits, sleep hygiene, stimulant},
}

@article{st-onge_effects_2016,
	title = {Effects of Diet on Sleep Quality},
	volume = {7},
	issn = {2161-8313},
	url = {https://www.sciencedirect.com/science/article/pii/S2161831322007803},
	doi = {10.3945/an.116.012336},
	abstract = {There is much emerging information surrounding the impact of sleep duration and quality on food choice and consumption in both children and adults. However, less attention has been paid to the effects of dietary patterns and specific foods on nighttime sleep. Early studies have shown that certain dietary patterns may affect not only daytime alertness but also nighttime sleep. In this review, we surveyed the literature to describe the role of food consumption on sleep. Research has focused on the effects of mixed meal patterns, such as high-carbohydrate plus low-fat or low-carbohydrate diets, over the short term on sleep. Such studies highlight a potential effect of macronutrient intakes on sleep variables, particularly alterations in slow wave sleep and rapid eye movement sleep with changes in carbohydrate and fat intakes. Other studies instead examined the intake of specific foods, consumed at a fixed time relative to sleep, on sleep architecture and quality. Those foods, specifically milk, fatty fish, tart cherry juice, and kiwifruit, are reviewed here. Studies provide some evidence for a role of certain dietary patterns and foods in the promotion of high-quality sleep, but more studies are necessary to confirm those preliminary findings.},
	pages = {938--949},
	number = {5},
	journaltitle = {Advances in Nutrition},
	shortjournal = {Advances in Nutrition},
	author = {St-Onge, Marie-Pierre and Mikic, Anja and Pietrolungo, Cara E},
	urldate = {2025-10-16},
	date = {2016-09-01},
	keywords = {{REM}, carbohydrate, cherry, dairy, diet, glycemic index, kiwi, sleep},
}

@article{leota_dose-response_2025,
	title = {Dose-response relationship between evening exercise and sleep},
	volume = {16},
	issn = {2041-1723},
	doi = {10.1038/s41467-025-58271-x},
	abstract = {Public health guidelines recommend exercise as a key lifestyle intervention for promoting and maintaining healthy sleep function and reducing disease risk. However, strenuous evening exercise may disrupt sleep due to heightened sympathetic arousal. This study examines the association between strenuous evening exercise and objective sleep, using data from 14,689 physically active individuals who wore a biometric device during a one-year study interval (4,084,354 person-nights). Here we show later exercise timing and higher exercise strain are associated with delayed sleep onset, shorter sleep duration, lower sleep quality, higher nocturnal resting heart rate, and lower nocturnal heart rate variability. Regardless of strain, exercise bouts ending ≥4 hours before sleep onset are not associated with changes in sleep. Our results suggest evening exercise-particularly involving high exercise strain-may disrupt subsequent sleep and nocturnal autonomic function. Individuals aiming to improve sleep health may benefit from concluding exercise at least 4 hours before sleep onset or electing lighter strain exercises within this window.},
	pages = {3297},
	number = {1},
	journaltitle = {Nature Communications},
	shortjournal = {Nat Commun},
	author = {Leota, Josh and Presby, David M. and Le, Flora and Czeisler, Mark {\'E} and Mascaro, Luis and Capodilupo, Emily R. and Wiley, Joshua F. and Drummond, Sean P. A. and Rajaratnam, Shantha M. W. and Facer-Childs, Elise R.},
	date = {2025-04-15},
	pmid = {40234380},
	pmcid = {PMC12000559},
	keywords = {Adult, Circadian Rhythm, Exercise, Female, Heart Rate, Humans, Male, Middle Aged, Sleep, Sleep Quality, Time Factors, Young Adult},
}

@article{kim_effects_2023,
	title = {Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: a systematic review},
	volume = {27},
	issn = {2733-7545},
	url = {https://pmc.ncbi.nlm.nih.gov/articles/PMC10636512/},
	doi = {10.20463/pan.2023.0029},
	shorttitle = {Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality},
	abstract = {[Purpose] Humans show near-24-h physiological and behavioral rhythms, which encompass the daily cycle of sleep and wakefulness. Exercise stimulates circadian rhythms, including those of cortisol, melatonin, and core body temperature, and affects sleep quality. We systematically reviewed studies that examined the effects of exercise intensity and timing on physiological circadian rhythms and sleep quality. [Methods] In this systematic review, we used the online databases {PubMed}, Science Direct, Web of Science, and Embase. This review was conducted in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. Two independent and experienced systematic reviewers performed the search and selected relevant studies. The participant, intervention, comparison, and outcome characteristics were: (1) adults; (2) exercise treatment; (3) no exercise treatment or different types of exercise (pre-exercise baseline); (4) cortisol, melatonin, or core body temperature measurement, and subjective or objective sleep quality assessments. [Results] We identified 9 relevant articles involving 201 participants (77.1\% of whom were male). Our review revealed that short-term evening exercise delayed melatonin rhythm and increased nocturnal core body temperature; however, no negative effects on non-rapid eye movement sleep and sleep efficiency were observed. Moreover, no differences in sleep quality were observed between acute high-intensity and moderate-intensity exercises. With long exercise durations, the core body temperature tended to increase and return to baseline levels at 30–120 min. [Conclusion] Our review showed that short-term evening exercise and high-intensity exercise did not have a significant negative effect on sleep quality but physiological circadian rhythm tended to alter. Longterm morning exercise tended to decrease cortisol concentrations after awakening and improve sleep quality. Future studies should examine the effects of long-term exercise timing and intensity on circadian rhythm and sleep.},
	pages = {52--63},
	number = {3},
	journaltitle = {Physical Activity and Nutrition},
	shortjournal = {Phys Act Nutr},
	author = {Kim, Nahyun and Ka, Soonjo and Park, Jonghoon},
	urldate = {2025-10-16},
	date = {2023-09},
	pmid = {37946447},
	pmcid = {PMC10636512},
}