Coffee Nap

Today I would like to tell you a few words about coffee naps.

A quick coffee nap is an amazing way to boost your energy and productivity throughout the day.

 

How Coffee Naps Affect the Body

When you drink coffee, you ingest caffeine, which then passes into the small intestine, is absorbed into the bloodstream, and then metabolized in the liver. The effects of drinking coffee are felt only after about 30-60 minutes, with a peak effect between 3 and 4 hours after consumption. The little black drink gives a kick to the brain by blocking the adenosine receptors responsible for fatigue.

The benefit of a coffee nap is that sleep naturally clears the adenosine receptors in the brain! Getting a little sleep can improve your ability to remember, learn, and concentrate. During the nap, the body regenerates and caffeine from the coffee is absorbed. Thanks to this, you have time not only to rest, but also to allow the caffeine molecules to work. It’s like preparing the ground for coffee to do its job best. What could be better?

 

 

Importantly – you should not sleep for more than 20-30 minutes, so as not to fall into a sleep phase from which it is difficult to wake up. For you, the most important thing is to wake up when the caffeine kicks in.

 

Why do Coffee Naps Work so Well?

Researchers have observed direct behavioral and cognitive effects of taking a coffee nap. According to research, this type of rest is more effective than coffee or a nap alone.

In studies of people working night shifts, researchers also found that when a subject took a 30-minute coffee nap, they reported better alertness, less fatigue and greater concentration compared to the placebo group, i.e. the group which consumed a drink without added caffeine.

Japanese researchers have also noticed that their subjects performed better after a coffee nap in memory tests (participants performed computer tasks for 15 minutes before the nap and for 1 hour after the nap). Coffee nap was most effective at preventing subsequent sleepiness and increasing performance. The effects lasted for an hour after a nap.

 

The Recipe

The recipe for a coffee nap is very simple.

During the day, e.g. after you’ve come back from work, prepare the bedroom: close the blinds and air the room out. Once in bed, drink an espresso.

After 15 – 30 minutes you’ll wake up refreshed without reaching the REM phase.
A video: https://youtu.be/CaI5LWj6ams.

 

 

Summary 

Coffee nap is an effective way to quickly and effectively regenerate during the day. If your goal is to improve concentration and performance, a coffee nap is a great solution. The nap should be short, and the coffee should be drunk just before falling asleep. When you wake up, you’ll be refreshed and ready to go. Remember, however, that a coffee nap will not replace a healthy and proper night’s sleep. If you sleep badly or your night sleep is too short, a coffee nap will not be enough. You can read more about sleep in my previous posts HERE and HERE. Sweet dreams and enjoy your coffee!

 

Bibliography:

1. Centofanti S., Banks S., Coussens S., Gray D., Munro E., Nielsen J., Dorrian J. A pilot study investigating the impact of a caffeine-nap on alertness during a simulated night shift. Chronobiol Int. 2020 Sep-Oct;37(9-10):1469-1473
2. Hayashi M., Masuda A., Hori T. The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clin Neurophysiol. 2003 Dec;114(12):2268-78.