Is the so-called 'coffee nap' the energy hack we've all been missing out on, or is it just unfounded hype? We checked in with sleep experts, looked to clinical research, and even tested the strategy out for ourselves to get to the bottom of it. ☕
Julia Kogan, Ph.D."It is thought that consuming coffee rather quickly right before a nap allows individuals to get the benefits of a nap and the benefits of caffeine when waking up from the nap," she shares. , 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.
Specifically, caffeine works on a molecule called adenosine. According to integrative registered dietitian,"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 ."*Expert opinions are mixed on whether coffee is better than a nap, or vice versa.
"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.
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