Here’s How to Use a Coffee Nap to Boost Your Energy Levels

You’ve probably always been told that A nap ruins your sleep at night. But what if I told you there’s a way without sleeping? negative side effects?

A coffee nap might be just what the doctor ordered when you need a midday boost. The concept is simple To drink a cup of coffee, take a nap and wake up refreshed. But there’s more to it than that—drinking your coffee right and napping at the right time.

You can also find out how to ensure this here you sleep well, Four workouts to help you fall asleep and how to sleep cool during a heat wave.

What exactly is a coffee sleep?

A coffee nap is easy – you have a cup (or two) of coffee and then immediately a nap. It’s a convenient, low-effort way to increase your energy levels throughout the day.

There is some science behind coffee naps. Coffee dissolves in our blood and cell membranes, allowing it to cross the blood-brain barrier. When caffeine kicks in the brain, it competes with adenosine in your brain to get to the brain cell receptors. Adenosine is the chemical neuromodulator that makes us sleepy. When adenosine gets to the receptors, we get sleepy.

Caffeine does not eliminate adenosine in the brain. However, a coffee nap takes advantage of the natural drop in adenosine levels when we sleep. So when you drink coffee just before your nap, there’s less adenosine fighting for the brain’s coveted receptors. That means you wake up alert and energetic.

Studies showing the effectiveness of coffee naps are limited. The available studies have a small sample size.

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You have to take a nap for the right time

Nap length is critical to getting the most out of your coffee nap. So get your alarm clock ready. Your coffee sleep should only last around 15 to 20 minutes for the best results. The nap should not last more than 20 minutes; Otherwise, you risk losing the benefits of caffeine getting into the brain.

In addition, it takes about 20 minutes to get into deeper stages of sleep. Once you enter a deeper phase, waking up will likely lead to disorientation and negate any positive results that a coffee nap offers.

Always proceed with caution: you can go wrong with a coffee nap. A nap too close to the bed will likely disrupt your sleep. Given the time it takes our bodies to break down caffeine, consider keeping your coffee sleep at least 6 hours before bedtime.

It also plays a role in how you drink your coffee

If you intend to use caffeine to give you a Boost after a nap, You can’t drink your coffee slowly. It is best to drink it quickly and then go to bed before feeling the effects. The existing studies use about two cups of coffee.

It is also recommended to drink it black and avoid cream, milk or sugar. Added sugar or flavorings can cause a sugar high, which leads to an energy crash later.

The TL;DR version of Coffee Naps is: Quickly drink two cups of black coffee and sleep for about 20 minutes (no longer). Wake up feeling refreshed.

For more sleep tips, check out our tips on Eat before bed, how to fall asleep naturally and how to get more out of your night’s sleep.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.