about 20 minutes Taking a coffee nap is fairly easy if you can find time to do so in your schedule. Basically, it requires quickly consuming caffeine and then immediately napping for between 15 to 30 minutes, preferably about 20 minutes.
Coffee Nap Written by Jay Summer, Staff Writer Jay Summer Staff Writer Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Medically Reviewed by Dr. Abhinav Singh, Sleep Physician Dr. Abhinav Singh Sleep Physician Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Fact Checked Learn More Sleep Foundation Fact-Checking: Our Process At Sleep Foundation, we personally test every product featured in our reviews and guides. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Guidelines for our testing methodology are as follows: We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
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A coffee nap is just what it sounds like, coffee combined with a nap Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . It might seem counterintuitive to combine caffeine with sleep. But caffeine followed by a brief nap has been shown to improve alertness and mental acuity in several studies.
For coffee naps to work, both timing and sequence are important. Coffee naps are most beneficial when taken after lunch Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , sometime during the mid-afternoon. Drinking coffee first, then napping for no more than 20 minutes Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. See Full Reference , is key. Some research has shown that coffee naps may be better for helping people stay awake Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference than just drinking coffee or a nap alone.
We explore how coffee naps work, whether they are effective, and other questions that can help you decide if trying coffee naps is right for you.
How Coffee Naps Work
Coffee naps work by combining the waking effects of caffeine with the restorative aspects of napping.
Caffeine Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference is a well-known stimulant with many health benefits Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . After one cup of coffee, or about 100 to 200 milligrams of caffeine, many people feel energized with increased alertness. The effects of caffeine typically reach peak levels in the blood within an hour and can last up to six hours. According to the U.S. Food & Drug Administration, up to 400 milligrams of caffeine per day Trusted Source U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices; and by ensuring the safety of our nation's food supply, cosmetics, and products that emit radiation. See Full Reference is safe for healthy adults.
Caffeine works by blocking a neurotransmitter called adenosine. Adenosine is a naturally occurring chemical in the body that promotes feelings of sleepiness Trusted Source NIH News in Health The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. See Full Reference . Throughout the day, adenosine levels build, signaling the body that it is time to sleep. During sleep, adenosine is cleared from the brain Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. See Full Reference .
Clearing of certain substances from the brain may enable deeper NREM sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . Studies show that good quality sleep Trusted Source National Heart, Lung, and Blood Institute (NHLBI) The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders. See Full Reference can positively affect decision making, problem solving, attention, and creativity.
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Caffeine blocks the function of adenosine and stimulates the brain. With similar molecular structures, adenosine and caffeine fit into the same receptors. A receptor is a molecular structure on the surface of a cell that binds with specific substances or molecules. Each molecule or neurotransmitter relays important information to help the body carry out certain functions, including wakefulness and sleepiness.
Like two athletes jockeying for position, adenosine and caffeine compete for the same receptors in the brain. In order for caffeine to work, the brain first needs to clear receptors of adenosine. This is where a nap comes in.
Napping is a brief period of sleep usually taken sometime during the day. Daytime naps, often called “power naps,” lead to increased alertness and heightened mental sharpness. Researchers have found that the ideal length of a nap is around 20 minutes. Naps longer than 30 minutes can induce deeper sleep and may cause sleep inertia. Sleep inertia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference is the feeling of disorientation, reduced alertness, and grogginess after waking.
The role of the power nap is to clear the brain of adenosine buildup, allowing caffeine to fit into open receptors. Essentially, the 20-minute power nap clears adenosine just as the effects of caffeine begin to kick in.
Are Coffee Naps Effective?
Coffee naps have been shown to be effective in certain situations. For sleepy drivers who need to revive their alertness and night shift workers who carry out important tasks, caffeine combined with a nap Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference can enhance cognitive and physical performance, problem solving, and mental acuity.
Several studies throughout the 1990s compared how well people performed after a caffeine nap versus taking caffeine or a nap alone. In one study, some participants were instructed to take 200 milligrams of caffeine and then take a nap before being kept awake for a period of 24 hours. Compared to participants who took only a nap, those who had a caffeine nap were better at maintaining alertness, logical reasoning, and performance tests.
Some researchers were particularly concerned with investigating whether caffeine and naps could improve responsiveness and alertness in drivers Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , as sleepiness is a significant factor in many car crashes.
One study found that those who took 150 milligrams of caffeine or a short nap were less drowsy during a driving simulator test Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference compared to drivers who took a placebo. Drivers who took a break to have caffeine or a nap significantly reduced sleepiness, driving impairments, and electroencephalographic (EEG) activity that indicates drowsiness.
Building on these findings, these same researchers conducted another study that assessed driver performance after a combination of 200 milligrams of caffeine and a 15 minute nap. In a simulated driving test, the caffeine nap significantly reduced the risk of road incidents, even more than caffeine alone.
Night shift workers Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. See Full Reference may also benefit from coffee naps during work hours Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . One study of night shift workers demonstrated that a combination of napping plus caffeine was the most effective method for improving alertness and performance tests evaluating reaction time, sustained attention, verbal fluency, and other cognitive skills.
More recent studies have investigated whether caffeine and naps can improve the physical performance of athletes Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , particularly those who are sleep-deprived. Researchers compared the effects of either a 20 minute nap, a moderate amount of caffeine, or a dose of caffeine followed by a nap. Results showed that sleep-deprived athletes who combined caffeine with a nap performed better in sprinting tests than those who had either caffeine or a nap by itself.
How to Take a Coffee Nap
Taking a coffee nap is fairly easy if you can find time to do so in your schedule. Basically, it requires quickly consuming caffeine and then immediately napping for between 15 to 30 minutes, preferably about 20 minutes. Coffee naps should be taken in the afternoon Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , typically after lunch but not too close to bedtime.
First, prepare your coffee and nap space. This can be as simple as finding a dark, quiet room with a comfortable chair, but you can even use your car. Anywhere you feel safe where you can block out the daylight and sleep without interruptions will do.
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This can be as simple as finding a dark, quiet room with a comfortable chair, but you can even use your car. Anywhere you feel safe where you can block out the daylight and sleep without interruptions will do. Next, get a coffee or double shot of espresso. The goal is to drink about Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference 200 milligrams
The goal is to drink about Drink your coffee fairly quickly. Think of downing your coffee rather than leisurely sipping. Your body needs to sleep before any effects of the caffeine kick in. Try iced coffee or espresso if it seems too challenging to drink a large cup of hot coffee quickly.
Think of downing your coffee rather than leisurely sipping. Your body needs to sleep before any effects of the caffeine kick in. Try iced coffee or espresso if it seems too challenging to drink a large cup of hot coffee quickly. After that last drop, set your alarm for 20 minutes and immediately try to sleep . Do not be concerned if sleep does not come quickly. Even a non-sleep dozing state is effective.
. Do not be concerned if sleep does not come quickly. Even a non-sleep dozing state is effective. Do not hit the snooze button when your alarm goes off. Sleeping longer than 20 minutes can produce feelings of grogginess and sluggishness.
Frequently Asked Questions About Coffee Naps
How Long Should a Coffee Nap Be?
In total, a coffee nap takes about 25 to 30 minutes. Plan for five minutes or so of prep time to pick your sleep spot, settle in, drink your coffee, and set your alarm. Try to limit napping to around 20 minutes.
Are Coffee Naps Better Than Regular Naps?
When comparing coffee naps with regular naps, some research indicates that coffee naps are better than naps alone. However, in certain situations a regular nap may suffice. Because caffeine produces stimulant effects lasting up to six hours, taking a coffee nap too close to bedtime can cause insomnia and other sleep disturbances.
Coffee can be expensive and is not always readily available. Some people are more sensitive to caffeine than others and experience unpleasant side effects. Insomnia, restlessness, dizziness, fast heart rate, and anxiety are a few of the more common side effects of too much caffeine.
In some situations, caffeine should be limited or avoided completely. If you have any medical concerns, ask your doctor whether caffeine or caffeinated beverages are safe for you. A variety of conditions may be negatively affected by caffeine, such as:
Pregnancy or breastfeeding
Chronic headaches or migraines
Sleep disorders such as insomnia
Stress and anxiety
High blood pressure
Arrhythmias or irregular heart rhythms
Stomach ulcers and acid reflux
Taking certain medications or supplements
Alcohol consumption
What Is the Best Time of Day for a Coffee Nap?
The best time to take a coffee nap may depend on a person’s daily schedule. For people who work during the day, a coffee nap may be most helpful after lunch, around the middle of the afternoon Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . It is normal for people to feel an overwhelming urge to sleep after lunch. It gets harder to pay attention and perform routine tasks.
Coffee naps taken during morning hours are too early for most people. Adenosine has not yet had a chance to build up. Evening is too late. Drinking coffee and napping too close to bedtime can impact the ability to fall asleep. Siesta and napping during the mid-afternoon hours Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference may be the perfect time for a coffee nap.
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About Our Editorial Team Jay Summer Staff Writer Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy. Dr. Abhinav Singh Sleep Physician MD Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.
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