What is a Coffee Nap? How Long Should a Coffee Nap Be?

What is a Coffee Nap? How Long Should a Coffee Nap Be?

Written by Nectarsleep editorial team

Fact checked

Last Updated on Aug 22, 2022

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    Most people habitual of taking a short nap to feel recharged would never even consider gulping down a cup of coffee before they sleep. This is because coffee is known for its stimulating effects and is usually taken to keep sleep at bay.

    However, new research has suggested that drinking coffee just before taking a nap can boost drinkers' energy levels. This has popularized the concept of coffee naps among people who want to feel re-energized. Read to learn more about what a coffee nap is, its benefits, its ideal duration, and much more.

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    What Is A Caffeine Nap

    As the name suggests, a caffeine nap is a short nap taken immediately after drinking a cup of coffee. Having "coffee before naps" has emerged as the perfect solution to boost energy when you feel too tired during the day. Given the stimulating properties of coffee, properly drinking the beverage and napping for a suitable duration is essential to gain the benefits of this re-energizing strategy.

    Efficacy of Coffee Naps: What Scientific Studies Say

    Most people are surprised to know that the claims about the benefits of caffeine power naps are backed by science. A scientific study found that people who consumed 200 mg of caffeine before taking a 15-minute nap felt 91% less sleepy when placed behind the wheel in a driving simulation.

    When people drink caffeine, it dissolves in their blood and reaches their brains. Once in the brain, caffeine takes the place of adenosine in the brain cell receptors since they share an almost similar structure. Adenosine is a chemical neuromodulator that makes the body feel tired when it gathers in large quantities in the brain. Naps help to clear the brain cell receptors of adenosine naturally.


    Thus, drinking coffee before sleep helps to naturally remove any adenosine in the brain cell receptors. This makes it easier for caffeine to take up more space in these receptors, and as a result, people feel a higher sense of alertness once they wake up from their nap.

    How to Take a Coffee Nap

    Having learned about what is a coffee nap, it is essential to learn the most effective way to take one. Following the steps below for taking a nap is advisable to enjoy its benefits. 

    Grab a Cup of Coffee

    The first thing to understand for taking an energy-boosting coffee nap is the right way of drinking coffee before sleep. It is advisable to take coffee in unadulterated form, i.e., without adding sugar or cream to it. It is also advisable to consume the coffee quickly; otherwise, the caffeine may already start taking effect. Consuming 200mg of caffeine is recommended to get the best benefits of a coffee nap.

    Find a Comfortable Place

    Having appropriately consumed the right amount of coffee, it is time to find a comfortable place to take a relaxing nap. Understanding how to sleep after caffeine is essential to maximize the benefits of this power-packed nap. Ideally, people should opt for a cool and dark place that fosters a feeling of tiredness and makes falling asleep easy.  

    Set Your Alarm

    It is essential to time the duration of the coffee nap ideally, as oversleeping can diminish the benefits of the nap. It is advisable to set the alarm at a loud volume for people to ensure that they do not fall into a deep sleep.

    Take Your Nap

    Once the right setting for taking a nap has been created, people should simply lie down and enjoy their coffee nap. While some people may find it difficult to fall asleep immediately, they should simply lay in their comfort zone and doze lightly to get similar benefits as the energy-boosting caffeine nap.

    Best Time Of The Day For A Coffee Nap

    The ideal time to take a coffee nap varies from person to person and depends on their sleep pattern and their level of activity. People need to understand that once ingested, caffeine can stay in their system for anywhere between three and six hours. Calculating the combined impact of how long does it take coffee to work and how long it stays in the system will help people decide the ideal time for taking a nap.

    Benefits & Limitations of Coffee Naps

    Taking a coffee nap has its own benefits and limitations, which include the following. 

    Benefits 

    • It provides a burst of energy to help people overcome their tiredness in the afternoon.
    • It increases the sense of alertness and improves the efficiency of the drinkers.
    • It prevents drowsiness and increases the regenerative properties of a nap.

    Limitations

    • It can cause drowsiness and disorientation resulting from sleep inertia.
    • It can disrupt the circadian rhythm and sleep cycle of individuals.

    Does Coffee Nap Have The Same Effects As Power Nap?

    A power nap is similar to a coffee nap, except that it does not involve drinking coffee. The addition of caffeine ensures that people feel more energetic after they take a nap. Drinking coffee before taking a nap also makes people feel less groggy after they wake up. Thus taking a coffee nap may prove more beneficial for people who want to improve their alertness and efficiency after taking a short nap.

    Conclusion

    Coffee naps can go a long way in increasing people's energy levels and efficiency and making them feel less tired. Rather than thinking about is it bad to sleep after drinking coffee, people should focus on the benefits they can enjoy by taking a coffee nap appropriately and at the right time.

    This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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