We have all felt that afternoon slump when our energy takes a nosedive. Some of us grab a cup of coffee, while others opt for a quick nap to recharge. However, you can get the best of both worlds if you know “What is a coffee nap and how to take one?” It’s a clever combo that mixes the buzz of caffeine with the refreshment of a nap.
What Is a Coffee Nap and How Does It Work?
A caffeine nap, or coffee nap, is a way to combine the benefits of both sleep and caffeine. You drink a cup of coffee and then take a short nap right after. It’s a great way to fight off that drowsy feeling during the day.
After having a cup of coffee (about 100 to 200 milligrams of caffeine), many people feel more alert. Coffee naps combine the wakefulness from caffeine with the refreshing effects of a nap.
According to Dr. Rajesh Maheshwari, MD of San Ramon Urgent Care & Clinic, “Caffeine blocks adenosine, a chemical in your body that makes you feel sleepy. As adenosine builds up throughout the day, it signals your body that it’s time to rest. When you nap, your brain clears out adenosine. So, when you wake up, caffeine can fill those open spots in your brain. It is the reason why you feel more awake.”
Effectivity of Coffee Naps
Several studies from the 1990s compared how well people performed after a caffeine nap versus just taking caffeine or a nap alone. In one study, participants took 200 milligrams of caffeine and then napped before staying awake for 24 hours. Those who took a caffeine nap were better at staying alert, reasoning logically, and performing tests compared to those who only napped.
Researchers were particularly interested in whether caffeine and naps could help keep drivers alert, as drowsiness is a major cause of car accidents. One study found that drivers who had 150 milligrams of caffeine or took a short nap were less drowsy than those who took a placebo. Drivers who took a break for caffeine or a nap significantly reduced their drowsiness, driving errors, and signs of sleepiness measured by brain activity (EEG).
Night shift workers may also benefit from coffee naps. One study found that combining a nap with caffeine was the most effective way to improve alertness and performance in tests for reaction time, attention, verbal skills, and other cognitive abilities.
Recent research has looked at whether caffeine and naps can improve athletic performance, especially in sleep-deprived athletes. In sprinting tests, athletes who combined caffeine with a nap performed better than those who had just caffeine or a nap alone.
You May Also Like: Is Drinking Cold Water Bad for Your Heart?
Coffee Nap Benefits
“Coffee naps can be especially helpful in certain situations. For tired drivers and night shift workers, combining caffeine with a nap can improve focus.” Says Dr. Rajesh Maheshwari, MD. Some other benefits of coffee naps include:
Coffee Naps Boost Energy
Coffee naps are a great way to beat the afternoon slump and quickly recharge your energy. When you wake up from your short nap, the caffeine kicks in, adding to the refreshing effects of your sleep.
Coffee Naps Improve Alertness and Performance
The combination of a nap and caffeine can sharpen your focus, leading to better performance. Studies show that people make fewer mistakes on tasks that require attention after a coffee nap.
Coffee Naps Can Lift Your Mood
A short nap can help reduce tiredness and irritability, improving your mood. Caffeine may also increase dopamine, the “feel-good” chemical in your brain.
Coffee Naps Can Boost Memory
Even a short nap can help move information from short-term to long-term memory. Therefore, caffeine further improves memory retention.
How Long Should a Coffee Nap Be?
For a quick energy boost, try a “nappuccino,” a 20-minute power nap combined with a cup of coffee. Dr. Rajesh Maheshwari, MD, explains that this timing is ideal because it takes about 20 minutes for caffeine to kick in. The nap helps prevent grogginess, while the caffeine gives you an extra burst of energy as you wake up.
Napping too briefly can leave you feeling sluggish, and napping too long can cause disorientation after waking. “The sweet spot is around 20 minutes,” says Dr. Maheshwari. This short nap gives you the benefits of rest without going into deeper sleep stages that might make you feel worse. Paired with caffeine, a 20-minute nappuccino is the perfect recipe for an afternoon pick-me-up.
So, the next time you need an energy boost, aim for a 15–30 minute nap, set a timer for 20 minutes, and enjoy a cup of coffee when you wake up. This mix of sleep and caffeine can help you stay alert and power through the rest of your day.
Wrapping Up
Now that you clearly understand “What is a coffee nap?” You must incorporate it correctly into your routine. “There are times when a coffee nap can be beneficial and times when it might be better to skip it. Look at your day, check your energy levels, and decide if a coffee nap could be the quick boost you need.” States Dr. Rajesh Maheshwari, MD.