Health Debunked: Can Coffee Naps Improve Alertness?
Key takeaways:
A “coffee nap” refers to drinking a cup of coffee and immediately taking a 20- to 30-minute nap.
Advocates of coffee naps claim they are a more effective way to beat the afternoon slump than just coffee or a nap alone.
Coffee naps may work in certain circumstances. But going outside, eating a balanced meal, or taking a power nap may be better ways to feel energized.
About 1 in 3 adults don’t get enough sleep. And caffeine consumption has hit an all-time high. So it’s no wonder Americans have turned to “the coffee nap.”
But while naps and coffee are individually proven to have benefits, there’s not much research on the practice of coffee naps.
What is a coffee nap?
A coffee nap, or caffeine nap, is when you drink a cup of coffee and take a 20- to 30-minute power nap right after. The idea is that the coffee metabolizes while you’re dozing, and you’ll wake up from your nap feeling more refreshed than you would with coffee or a nap on their own.
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Why are coffee naps thought to be an effective way to increase focus and alertness?
Caffeine is a stimulant that can increase alertness and decrease sleepiness. It works by competing with adenosine for receptors in the brain.
Adenosine is a chemical compound that promotes sleepiness. Throughout the day, it builds up in the brain and increases feelings of fatigue. Sleep may play a role in clearing adenosine out of the brain.
The idea is that the coffee nap might clear some adenosine out of the brain just in time for the caffeine to kick in. And since caffeine and adenosine compete for receptors, there will be less competition for the caffeine. And as a result, you may feel stronger effects.
Since almost half of Americans report feeling sleepy during the day, a coffee nap seems like an enticing idea to knock out midday fatigue.
What does the science say about coffee naps?
The research is currently limited on whether coffee naps are better at increasing energy rather than just coffee or a nap alone. But a few studies suggest it may work in specific circumstances.
The first study conducted on coffee naps took place in the 90s. And the results showed improvements in performance, logical reasoning, and alertness. However, this study was small, looking at 24 people who were kept awake for 24 hours. So whether the effects of caffeine naps are still significant on a regular sleep schedule is unclear.
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Some studies point to coffee naps being effective in certain circumstances, like working night shifts or driving for long periods of time. But these were also small studies and the circumstances experts looked at may not apply to the general public.
Why caffeine naps may not work for everyone
The whole idea of a coffee nap is to fall asleep after drinking coffee. However, many people may find this difficult. That’s because genetics play a role in how fast your body metabolizes caffeine. So not everyone will feel the caffeine hit after 20 to 30 minutes.
And while there is currently limited evidence to support coffee naps, there is relatively more research on the effects of napping and coffee individually. Studies have linked naps to improved memory and increased performance. And coffee can be a quick way to maintain attention and successfully improve the afternoon slump with a temporary energy boost.
What do the experts say?
Experts who have weighed in on this practice say coffee naps could be a low-risk option to get a burst of energy.
But Kristin Kirkpatrick, a dietician at the Cleveland Clinic, stresses that it’s important to listen to the way your body feels. “Coffee naps may be beneficial for the right person,” she said in an interview with TODAY.
For example, some people with anxiety might find that coffee worsens their symptoms. These include having trouble focusing and insomnia. So it’s unclear how people may respond to coffee naps.
So, should I try taking a coffee nap?
Testing out how a coffee nap works for you may be a harmless way to get an energy boost. It might increase alertness when doing things like driving for long periods of time or working a graveyard shift.
But building long-term diet and lifestyle habits can help boost and sustain energy levels, while promoting overall health. Try:
Adding nutrient-rich foods to your breakfast that provide energy, like bananas or avocados
Drinking water frequently to stay hydrated
Taking a walk outdoors, for some movement and sunshine
Doing an activity that brings you joy and lowers your stress
Spacing out your caffeine intake so that it doesn’t affect your nightly rest
Tips to make the most of coffee naps
Here are some things to consider if you’re thinking of trying a coffee nap:
Nap before 3PM and avoid caffeine at least 6 hours before bedtime to avoid throwing off your sleep schedule.
If you’ve already had 400 mg of caffeine (around 4 cups of coffee), opt for a power nap instead.
If you suffer from sleep issues or feel excessive daytime sleepiness, it’s important to talk with a healthcare provider or sleep specialist. They can check to see if any underlying health issues may be contributing to your fatigue.
But coffee naps should not be a replacement for adequate sleep. It’s important to check in with yourself and make sure you have a healthy relationship with caffeine and rest.
Why trust our experts?
References
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Centers for Disease Control and Prevention. (2016). 1 in 3 adults don’t get enough sleep.
Centofanti, S., et al. (2020). A pilot study investigating the impact of a caffeine-nap on alertness during a simulated night shift. Chronobiology International.
Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine.
Lau, H., et al. (2010). Daytime napping: Effects on human direct associative and relational memory. Neurobiology of Learning and Memory.
Loggins, B. (2021). Are coffee naps the answer to your afternoon slump? Today.
National Coffee Association. (2022). Coffee consumption hits two-decade high - Spring 2022 National Coffee Data Trends report. PRNewswire.
National Institutes of Health. (2020). Tired or wired? Caffeine and your brain. News in Health.
Ong, J. L., et al. (2020). A daytime nap restores hippocampal function and improves declarative learning. Sleep.
Pasman, W. J., et al. (2017). Effect of caffeine on attention and alertness measured in a home-setting, using web-based cognition tests. JMIR Research Protocols.
Reyner, L. A., et al. (1997). Suppression of sleepiness in drivers: Combination of caffeine with a short nap. Psychophysiology.
Summer, J. (2023). Napping: Benefits and tips. Sleep Foundation.
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Zhou, A., et al. (2019). Long-term coffee consumption, caffeine metabolism genetics, and risk of cardiovascular disease: A prospective analysis of up to 347,077 individuals and 8368 cases. The American Journal of Clinical Nutrition.
