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People drink coffee in the morning to help wake up and get energized for the day. But some people need to recharge in the afternoon when their energy starts to ebb, so they grab another cup of Joe or take a short nap. Have you ever considered combining the two?
It may sound counterproductive to combine coffee with sleep, but the idea of a coffee or caffeine nap is not new, according to the National Geographic. In Spain it has been a long tradition to follow lunch with coffee and a short nap or siesta.
The Science of Coffee Naps
It seems an unlikely combination since caffeine blocks the results of adenosine, a neuromodulator that builds up during the day as your cells burn energy. Adenosine helps to regulate cell functions including sleep. When you sleep, adenosine is broken down so that your brain can function normally again.
“It’s this yin-yang relationship,” Scott Rivkees, a pediatric endocrinologist and professor at Brown’s School of Public Health, told Natural Geographic. “When you have really high concentrations of caffeine, you will block the majority of adenosine receptors.”
So how can you nap after coffee?
What Does the Research Say
Since a short nap of around 15 to 20 minutes clears out adenosine and reduces fatigue, and caffeine energizes you, combining the two could enhance the effects of sleep, according to a blog on Calm. But does research back up this theory?
A Japanese study looked at the effectiveness of a short daytime nap with caffeine, face washing, and bright lights against mid-afternoon sleepiness. Ten healthy adults participated in five different conditions. The combination of a nap and caffeine was the most effective against sleepiness and improved performance level.
A 2020 pilot study by Siobhan Banks, professor and director of the Behaviour-Brain-Body Research Centre at the University of South Australia focused on the benefits of a coffee nap in the workplace and the results were promising, explained The National Geographic. Still, there hasn’t been that much research done and more studies are needed for a more definitive answer.
“Play and have a cup of coffee before a nap,” Banks told National Geographic. “I think there’s enough evidence to give it a go and see if it works.”
Coffee naps could be a handy resource to get over the afternoon slump, according to Calm. You should experiment and see what time a coffee nap can help you. Too much caffeine and you may not fall asleep. Too late and it could impact your sleep schedule. Switch it up and find your sweet spot when it comes to coffee naps.
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