Fuentes científicas

Las recomendaciones de Fuseo se basan en las siguientes publicaciones.

• Sack RL. Jet lag. N Engl J Med. 2010;362:440-447.
• Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin. 2009;4(2):241-255.
• Revell VL, Eastman CI. How to trick mother nature into letting you fly around or stay up all night. J Biol Rhythms. 2005;20(4):353-365.
• Burgess HJ et al. Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. J Biol Rhythms. 2003;18(4):318-328.
• Khalsa SBS et al. A phase response curve to single bright light pulses in human subjects. J Physiol. 2003;549(3):945-952.
• Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002.
• Drake C et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200.
• Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000;57(10):649-655.
• Prather AA et al. Behaviorally assessed sleep and susceptibility to the common cold. Sleep. 2015;38(9):1353-1359.
• Czeisler CA et al. Stability, precision, and near-24-hour period of the human circadian pacemaker. Science. 1999;284:2177-2181.
• Berson DM et al. Phototransduction by retinal ganglion cells that set the circadian clock. Science. 2002;295:1070-1073.
• Eastman CI et al. Advancing circadian rhythms before eastward flight. Sleep. 2005;28:33-44.
• Waterhouse J et al. Jet lag: trends and coping strategies. Lancet. 2007;369:1117-1129.
• Edinger JD et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262.
• Youngstedt SD et al. Human circadian phase-response curves for exercise. J Physiol. 2019;597(8):2253-2268.
• Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep. 2006;29(6):831-840.
• Wehrens SMT et al. Meal timing regulates the human circadian system. Curr Biol. 2017;27(12):1768-1775.
• Borbély AA. A two process model of sleep regulation. Hum Neurobiol. 1982;1:195-204.
• Reppert SM, Weaver DR. Coordination of circadian timing in mammals. Nature. 2002;418:935-941.
• Yamazaki S et al. Resetting central and peripheral circadian oscillators in transgenic rats. Science. 2000;288:682-685.
• Forger DB, Jewett ME, Kronauer RE. A simpler model of the human circadian pacemaker. J Biol Rhythms. 1999;14(6):532-537.
• Jewett ME, Forger DB, Kronauer RE. Revised limit cycle oscillator model of human circadian pacemaker. J Biol Rhythms. 1999;14(6):493-499.
• Zeitzer JM et al. Sensitivity of the human circadian pacemaker to nocturnal light. J Physiol. 2000;526(3):695-702.
• St Hilaire MA et al. Human phase response curve to a 1 h pulse of bright white light. J Physiol. 2012;590(13):3035-3045.
• Chang AM et al. Human responses to bright light of different durations. J Physiol. 2012;590(13):3103-3112.
• Daan S, Beersma DGM, Borbély AA. Timing of human sleep: recovery process gated by a circadian pacemaker. Am J Physiol. 1984;246:R161-R178.
• Lewy AJ et al. The human phase response curve (PRC) to melatonin is about 12 hours out of phase with the PRC to light. Chronobiol Int. 1998;15(1):71-83.
• Burgess HJ et al. Human phase response curves to three days of daily melatonin: 0.5 mg versus 3.0 mg. J Clin Endocrinol Metab. 2010;95(7):3325-3331.
• Flynn-Evans EE et al. Circadian misalignment affects sleep and medication use before and during spaceflight. npj Microgravity. 2016;2:15019.
• Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-549.
• Jaehne A, Loessl B, Bárkai Z, Riemann D, Hornyak M. Effects of nicotine on sleep during consumption, withdrawal and replacement therapy. Sleep Med Rev. 2009;13(5):363-377.
• Benowitz NL, Hukkanen J, Jacob P. Nicotine chemistry, metabolism, kinetics and biomarkers. Handb Exp Pharmacol. 2009;(192):29-60.
• Stutz J, Eiholzer R, Spengler CM. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019;49(2):269-287.
• Youngstedt SD, Elliott JA, Kripke DF. Human circadian phase-response curves for exercise. J Physiol. 2019;597(8):2253-2268.
• Wehrens SMT, Christou S, Isherwood C, et al. Meal timing regulates the human circadian system. Curr Biol. 2017;27(12):1768-1775.
• Crispim CA, Zimberg IZ, dos Reis BG, et al. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011;7(6):659-664.