Some people are embracing the refreshing power of both a nap and caffeine by consuming caffeine before they snag a spot on the couch for a much-deserved midday slumber. According to Catherine Darley, N.D., founder of The Institute of Naturopathic Sleep Medicine, “The caffeine nap strategy is to find somewhere safe to nap, quickly drink your favorite caffeine source, then take a nap for 20 minutes.” Seems easy enough. But how does it work, exactly? I mean, it’s not often that people tell you to drink caffeine right before heading to bed. But it also has to do with how caffeine itself works. As it turns out, caffeine doesn’t exactly provide you with energy (not in a technical sense, at least). Rather, it makes you feel more awake by keeping feelings of tiredness away. Specifically, caffeine works on a molecule called adenosine. According to integrative registered dietitian Whitney Crouch, RDN, CLT, “Consuming caffeine prior to a nap allows 20 to 30 minutes for the caffeine to take effect in the body, while during the nap the brain can get to work clearing out molecules that share the same receptors as caffeine and cause feelings of sleepiness (i.e., adenosine).”* For example, in a small 2020 Chronobiology International study1, researchers found that night-shift workers who consumed coffee with approximately 200 milligrams of caffeine and took a 30-minute caffeine nap in the middle of their shift had improved vigilant attention compared to night workers that received a decaffeinated coffee “placebo” before their 30-minute mid-shift nap. While these results are promising for individuals working a night shift, opposing scientists question whether a caffeine nap is effective or sustainable for folks who work day jobs. Generally, experts want to ensure you’re getting enough quality sleep to begin with and raise concerns that a caffeine nap might interfere with your ability to fall asleep later that night. (Given you work a day job and operate on a typical circadian rhythm, that is.) “There’s not a lot of data on this strategy, but the little there is does suggest it improves performance for a couple of hours,” shares Darley. She thinks caffeine naps can be useful but advises only using them when it’s not an option to get a full rest. As a stress and sleep coach, Kogan generally doesn’t recommend caffeine naps to her clients since both caffeine consumed later in the day and an afternoon nap can make it harder to sleep at night. She also warns coffee naps may be especially disadvantageous for those who already struggle to fall asleep at night and those sensitive to caffeine since they may still feel its stimulating effects when turning in for the night. Beyond caffeine naps, there are many other dependable options that can help increase alertness, focus, and energy in a sustainable way to combat the afternoon slump, such as: Shortly after lunch, I usually hit a point in my day when I am undeniably groggy and unmotivated. I tend to feel a little down and just want to go to sleep. Upon hitting this afternoon crash, I decided to chug my blueberry-flavored coffee and try out the caffeine nap for myself. My dog came upstairs with me and took his place at the bottom of my bed. I set the timer for 25 minutes. About 10 minutes later, I added an additional 10 minutes to the timer to give myself a bit more time to fall asleep. The results: I didn’t actually fall asleep. Unfortunately, my sleepy superpower failed me in this moment of need. Lying in bed midday, I felt the caffeine racing through my body and couldn’t stop thinking about the time limit and worrying about reviewing the caffeine nap that would never come since my body refused to fall asleep. In short, the pressure got to me. I can’t say it was a complete failure, though! After chugging a cup of coffee and resting for 30 minutes, I do feel a little more refreshed, a little less down, and more capable of tackling the rest of the day. Was this just the placebo effect, or is there validity to feeling better after not sleeping, but simply resting? One 2Psychophysiology 2study2 supports my refreshed state despite not exactly falling asleep, identifying “non-sleep dozing” during a caffeine nap as effective at suppressing sleepiness, too. Whether my brain is more focused from simply resting for 30 minutes or my spiraling thoughts inspired the trajectory of this article, I can honestly say it feels a bit easier to think, type, and write. So, who’s to say my caffeine nap wasn’t successful after all? Whether or not you can fall asleep quickly, you’re sensitive to caffeine consumption later in the day, or could use more quality sleep are all factors that determine whether or not the caffeine nap is an effective strategy for you. If you need a boost of energy and attentiveness in a pinch, putting aside just 30 minutes for a caffeine nap may provide the refreshment you need to finish your day out strong. However, if it’s long-term strategies you seek, smart and plant-driven supplements like mbg’s focus+ and taking better care of yourself overall (e.g., getting good sleep, eating balanced meals, properly supporting stress levels, and increasing your daily movement) are the ways to go.*
