As we try to be more productive and alert, many people seek ways to overcome that post-lunch slump. Of these, the “coffee nap” is perhaps the most potent and most effective at energizing fatigue. It brings together the powers of caffeine with a quick power nap for optimal results. Have a cup of coffee before you go down for your power nap. The perfect power nap length is 10–30 minutes. Nutritionist Nichola Ludlam-Raine is a big fan of this approach, praising its usefulness when used at the right time during the afternoon hours.
A coffee nap works best between 1 p.m. and 3 p.m. This timing takes advantage of the body’s natural circadian rhythms, maximizing benefit from the food. According to experts, caffeine begins to noticeably impact the body after just 20 minutes. This timing couldn’t be better, especially for those who may wish to take a restorative nap during the day.
The Science Behind the Coffee Nap
Some evidence suggests that coffee naps can improve reaction time and make people feel more alert. They improve mental performance too, particularly at that oh-so-familiar post-lunch dip. When people drink coffee and take a short nap, they wake up to a double shot of energy.
Ludlam-Raine explains, “A coffee nap — where you drink coffee right before a short nap — can be more effective than either coffee or napping alone.” According to the study, a 20-30 minute nap can cut adenosine levels by half. This chemical, which makes us sleepy, is one of the biggest contributors to how tired we feel.
Many experts suggest limiting naps to 30 minutes or shorter. If your nap is too long, you may experience sleep inertia, waking up groggier than before. Ludlam-Raine emphasizes the importance of keeping naps brief: “It’s important to keep naps short — no more than 20 minutes — otherwise, you risk entering deeper sleep.”
Timing is Everything
When taking a coffee nap, timing is key to reaping the most benefits. To avoid these hormonal conflicts, experts recommend pushing the nap until at least mid-to-late morning, when cortisol levels start to dip as well. The ideal time for a coffee nap is 60 to 90 minutes after you wake up. This timing syncs nicely with your body’s internal biological clock, allowing you to wake up feeling restored rather than jarred awake.
Taking a coffee nap too late in the day will undo all those efforts toward a healthy night’s sleep. Ludlam-Raine cautions against the assumption that you’ll be ready to feel sleepy at your usual bedtime if you take a nap in early evening. It’s like eating a huge late lunch then expecting to be hungry in an hour.
Expert Endorsements
The coffee nap has taken root with experts and hobbyists too. European retailer Coffee Friend recommends this technique as a smart, healthful strategy for anybody craving an afternoon pick-me-up. Ludlam-Raine’s observations only confirm what a miracle it is, asserting itself as a subject of discussion in both nutritionist circles and health advocates.
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