Need an energy boost? 2 tips for making a coffee nap for you

This story is part 12 days of advicehelping you get the most out of your tech, your home and your health this holiday season.

everyone says that the nap will ruin your sleep the night. But here’s the secret no one wants to admit: naps work, especially if you pair them with coffee. Yes, you read that right. Coffee and sleep seem like opposites, but if you do it right, it might just be the boost you need.

The concept is simple: Drink a cup of coffee, take a nap and wake up feeling refreshed. But there’s more to it: you need to drink your coffee the right way and take a nap at the right time. Here’s how to do it right.

Plus, here’s how to make sure you have a restful sleep, four workouts to help you sleep and how to sleep cool during a heat wave.

What exactly is a coffee siesta?

A coffee nap is simple — you drink a cup (or two) of coffee and then immediately nap. It’s a convenient and effortless way to boost your energy levels throughout the day.

There’s science behind coffee naps. Coffee dissolves in our blood and cell membranes, which means it can cross the blood-brain barrier. When the caffeine comes in the brain, it competes with adenosine in your brain to reach brain cell receptors. Adenosine is the chemical neuromodulator that makes us tired. When adenosine hits the receptors, we become drowsy.

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 if you drink coffee right before you nap, there’s less adenosine to fight for coveted brain receptors. Which means you’ll wake up alert and full of energy.

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

Read more:Best coffee makers in 2022

2 simple tips for a coffee nap

You need to nap for the right amount of time

Nap length is crucial to getting the most out of your coffee nap. So prepare your alarm. Your coffee nap should only last about 15-20 minutes for best results. The nap should not last more than 20 minutes; otherwise, you risk losing the brain-penetrating benefits of caffeine.

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

Always proceed with caution: you can go wrong with a coffee nap. Napping too close to the bed will likely disrupt your sleep. Given how long it takes our bodies to break down caffeine, you should keep your coffee naps at least 6 hours before bedtime.

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You have to drink your coffee at the right speed

If you intend to use caffeine to give yourself a boost after a nap, you can’t drink your coffee slowly. It is best to drink it quickly and go to bed before you start to feel the effects. Existing studies use about two cups of coffee.

Also, it is recommended to drink it black and to avoid cream, milk or sugar. Added sugars or flavors can give you high sugar levels, causing your energy to drop later.

The TL version; DR of coffee naps is: Quickly drink two cups of black coffee and sleep for about 20 minutes (no more). Wake up and feel refreshed.

For more sleep tips, check out our advice on food to eat before bed, how to fall asleep naturally and how to get the most out of your nighttime sleep.

More than 12 days of advice

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.