We’ve all experienced the afternoon slump. A few hours post-lunch, our brains and bodies decide it’s time for a nap, leaving us feeling like we’re lost in a fog and fighting to think clearly. Habitually, we grab a mug and hit the brew button on the coffee maker. But the caffeine doesn’t kick in for at least 20 minutes. So we sip and continue to stare, struggling to stay awake.
What if there was a way to supercharge that mid-day cup o’ joe so you could get back to it with force? Some people swear by a coffee nap as a solution.
What is a coffee nap?
Coffee naps combine two opposing “pick-me-ups” for increased energy.
Though it may seem counterintuitive, proponents of the coffee nap drink some coffee, then lie down for a nap while the caffeine kicks in. They claim to awaken feeling hyper refreshed, alert and ready to take on the rest of the day.
Coffee naps are believed to not only help clear away brain fog, but to actually boost energy levels, too – interestingly, more so than ingesting caffeine or taking a nap alone.
How does a coffee nap work?
Napping refreshes you, and drinking coffee can wake you up; but, it’s the seemingly contradictory combination of the two that will give you a bigger afternoon boost.
To understand how coffee naps work, we have to start with adenosine – a sleep-promoting chemical that’s produced in our bodies.
How adenosine works
When we’re awake, our adenosine levels slowly rise, binding to receptors in our brain and eventually causing us to feel sleepy. Then, when we fall asleep, our adenosine levels begin to drop, freeing up our brain receptors so that when we awaken, we feel refreshed.
How caffeine works
One of the ways caffeine keeps us alert is by binding to those receptors so adenosine can’t bind to them and make us feel sleepy. But, if our brain is already filled with adenosine, there’s no ‘outlet’ for caffeine to plug into.
The magic combination
By taking advantage of the 20 minutes before caffeine hits to nap, you can supercharge the effects of caffeine.
First, by drinking java, you start the process of bringing caffeine into your bloodstream. Then, by falling asleep, you’re eliminating adenosine and freeing up brain receptors – which caffeine immediately begins to bind to.
When you wake up and adenosine starts to rise again, many of your brain receptors are already filled with caffeine leaving no room for adenosine, thus boosting your brain and energy levels.
In short, coffee naps are believed to boost your brain’s capacity to receive caffeine.
What if I can’t fall asleep on cue?
Many of us need more than a few minutes to sink into sleep, so, trying to fall asleep on the spot can feel more stressful than anything – ruining any chance of relaxation.
The interesting thing about coffee naps is that even if you don’t fall completely asleep, some people still experience increased energy after just resting. That means you can still take a coffee nap and get an energy boost even if you don’t fall fully asleep.
How to take a coffee nap
With many of us still working from home (at least some of the time), it’s easy to give coffee naps a try during the week. Even during a busy weekend day, a coffee nap could be key to boosting energy if you need the extra drive to get through all of your errands and activities.
Find the right time
Because caffeine can cause nighttime sleep disturbances, make sure a coffee nap is timed at least six hours before bedtime. And, make sure you don’t nap longer than 30 minutes, as you may experience grogginess after waking from longer naps. It’s believed that between 15 and 20 minutes is the sweet spot.
Get nap-ready
Change into pajamas or other comfortable clothes, drink a glass of water and, if you normally wear a nightguard, place it by your bed to make sure you protect your teeth from potential grinding damage while you nap.
Brew some black coffee
Brew 200 mg (about two cups) of coffee, allow it to cool and then drink it relatively quickly. To avoid a spike in blood sugar levels (which may affect or disturb your nap), avoid adding cream or sugar and drink your coffee black.
Rinse and snuggle in
Rinse your mouth with water to protect your teeth from coffee stains, insert your nightguard, then jump into bed. Set an alarm for 15 to 20 minutes, then close your eyes and practice meditative, deep breathing techniques to completely unwind.
Awaken and go!
Once your alarm goes off, get up, drink another glass of water, wash your face (perhaps even brush your teeth if you have time) and switch back into your day clothes. You should feel refreshed, recharged and ready to go – with that mid-day slump in the dust.
Featured Products
