You’ve probably heard of a coffee nap (or caffeine nap), where you intentionally nap right after your coffee. It might seem counterintuitive, but drinking a cup of coffee and then taking a short nap can have its benefits. Here’s how it works.
What is a coffee nap?
First of all, let’s define the coffee nap. A coffee nap is a method of boosting energy levels by drinking coffee before taking a short nap. The idea is that you wake up feeling more alert and refreshed just as the caffeine kicks in.
The nap clears adenosine from the brain, a chemical that promotes sleep, and caffeine competes with adenosine for receptors in the brain. This means that when you wake up from a nap, the caffeine has more receptors to bind to, leading to increased alertness and energy levels. To take a coffee nap, drink your coffee quickly and then nap for 15 to 30 minutes.
How coffee naps work
While you’re awake and going about your day, a chemical compound called adenosine gradually accumulates in certain areas of your brain. Adenosine is a nucleoside that occurs naturally in all cells of the body. In the brain, it acts as an inhibitory neurotransmitter, calming the central nervous system. At the end of the day, the buildup of adenosine levels is what makes you feel drowsy and ready for bed. Sleep clears adenosine from the brain, which is why after a restful night, we feel refreshed and alert.
When you drink a cup of coffee, the caffeine embarks on a 15 to 20-minute journey through your small intestine, into your bloodstream, where it binds to the receptors that typically absorb adenosine. When caffeine latches on to those receptors, it blocks adenosine from building up, so we feel less sleepy, more energetic and focused.
Drinking coffee or another caffeinated beverage before a short 20-minute nap, a.k.a. a coffee nap, essentially keeps our brain sharp in two ways. First, a quick nap naturally begins to clear adenosine from your brain. Then when you wake from your short snooze, the caffeine kicks in, blocking adenosine from its brain receptors. The result: you’re extra sharp, focused, and ready to be more productive.
Coffee naps vs. regular naps
Compared to other types of naps like the power nap, coffee naps have been shown to be more effective in maintaining nocturnal alertness and performance than regular naps. Additionally, coffee naps have been found to enhance cognitive and physical performance, problem-solving, and mental acuity. However, they are not a fix-all solution. While a coffee nap may help you feel more alert, it may actually hinder learning.
Are coffee naps effective?
Scientists have observed the effects of a coffee nap firsthand: In one study, Japanese researchers gave memory tests to two groups of subjects: one group had taken coffee naps, and the other had taken regular naps. The results were clear: the coffee nappers were the hands-down winners when it came to performance, with benefits lasting about an hour.
Another study tested this same theory and found that a 15-minute nap plus 150 mg of caffeine in coffee reduced driving impairments, subjective sleepiness, and electroencephalographic (EEG) activity indicating drowsiness, and helped tired participants make fewer errors in a driving simulator.
The pros and cons of coffee naps
Coffee naps can be an effective way to increase energy levels and alertness, but it is important to be mindful of the potential pitfalls. Here are some of the most common benefits and drawbacks of coffee napping.
Pros of coffee naps:
- Increased alertness: Coffee naps have been shown to improve wakefulness and fight sleepiness, making them an effective way to increase energy levels.
- Enhanced cognitive and physical performance: Studies have found that coffee naps can enhance cognitive and physical performance, problem-solving, and mental acuity.
- Quick and easy: Coffee naps are a quick and easy way to boost energy levels, requiring only a cup of coffee and a short nap.
Cons of coffee naps:
- Sleep inertia: Napping for longer than 20 minutes can lead to sleep inertia, which can cause grogginess and sluggishness when waking up.
- Disorientation: In some cases, coffee naps can lead to a feeling of disorientation or confusion when waking up, especially if the nap is taken for too long or you interrupt your deep sleep cycle.
- Adverse effects of caffeine: Caffeine can have adverse effects on some people, such as palpitations, faster heartbeats, and a rise in blood pressure. Avoiding coffee naps close to bedtime is recommended to prevent sleep disruption at night.
- Interference with learning: While coffee may help you feel more alert, it may actually hinder learning.
- Dependency: Relying on coffee naps to boost energy levels can lead to caffeine dependency, which can negatively affect health and well-being over time.
Tips for a beneficial coffee nap
If you’re considering a coffee nap this afternoon, here are 5 ways to optimize your nap so you’ll feel more energetic and productive.
-
Avoid additives, and don’t let the caffeine linger
Try to drink black coffee without added milk or sugar for caffeine naps. Dairy may interfere with digestion, while the sugar can spike and then crash your blood glucose (energy) level, undermining your efforts. Consume your beverage quickly rather than taking sips so the caffeine passes through your system all at once. Think about cooling your coffee beforehand, or opt for an espresso.
-
Nap for the right amount of time
Set your alarm for 20 minutes to stay in a lighter sleep stage that’s easy to wake up from, with no residual grogginess. Beyond 20 minutes, chances are higher you’ll have moved into deeper sleep, where waking up is a rather unpleasant experience of drowsiness and disorientation, called sleep inertia. Twenty minutes is also optimal because the caffeine then enters your brain, warding off drowsiness and giving you an extra boost.
-
Get right to napping
Lie down right after setting your alarm, but don't worry if sleep doesn’t come. Simply resting and focusing on calming the mind and slowing the breath can still yield the benefits of a coffee nap.
-
Consider your daytime schedule
Take your coffee nap at least 8 hours before your bedtime. Most of us start to feel sluggish around 3:00 pm, and caffeine can be tempting. However, caffeinated drinks should be avoided at least 8 hours before your bedtime to avoid disrupted sleep.
-
Time your nap
In addition to limiting your nap to 20 minutes, the ultimate coffee nap should be timed about 7 to 9 hours after you wake up to align with your body’s circadian rhythm. There’s a natural dip in your circadian rhythm during this window, and proper timing can help ensure your nap doesn’t interfere with your nighttime sleep.
Coffee nap FAQs
What is the best time of day for a coffee nap?
The best time to take a coffee nap is in the afternoon, typically after lunch but not too close to bedtime. The natural dip in energy levels that often occurs in the afternoon can be combated by the caffeine in the coffee, and the nap can help to clear adenosine from the brain. This combination leads to increased alertness and higher energy levels when waking up.
It is recommended to consume caffeine right before falling asleep for approximately 15-20 minutes, as this is the optimal time for a coffee nap. It is also important to note that coffee naps should be taken at least 6 hours before bedtime to avoid disrupting sleep at night.
How long should a coffee nap be?
According to multiple sources, a coffee nap should be between 15 to 20 minutes long, with 20 minutes being the optimal time. Napping for longer than 20 minutes can leave you feeling groggy and confused rather than clear-headed and ready for the rest of your day. So try to avoid napping for longer than 20 minutes.
Why can I sleep right after drinking caffeine?
When it comes to sleeping right after drinking caffeine, it may seem counterintuitive since caffeine is known to promote alertness and inhibit sleep. However, there are a few reasons why some individuals can still fall asleep after consuming caffeine:
- Time delay: It takes some time for the effects of caffeine to kick in. Caffeine is rapidly absorbed into the bloodstream and reaches peak levels within 30-70 minutes. Therefore, if you consume caffeine and immediately try to nap, you have some time before that cup of joe kicks in.
- Individual tolerance: People have different levels of sensitivity to caffeine. Individuals with a higher tolerance to caffeine might find it easier to fall asleep even after consuming it.
- Sleep deprivation: If you are sleep-deprived, the need for sleep can override the stimulating effects of caffeine, allowing you to fall asleep quickly despite its presence.
Testing the coffee nap
Overall, the ability to sleep after drinking caffeine can vary from person to person. Give the coffee nap a try if you need a quick refresh. But you know your body and mind best. Remember your tolerance to caffeine, how you’re timing out your nap, your sleep schedule, and whether you may be sleep deprived. Taking these factors into consideration will help you formulate the nap that works best for you.
-1.png)
