Feeling Tired? Research Says A “Coffee Nap” Will Drastically Improve Energy in Under 20 Minutes
So you’ve hit an afternoon slump and need to regain energy and focus ASAP? Maybe having another cup of coffee leaves you wired instead of focused, or taking a catnap leaves you groggy for the rest of the day instead of recharged. However, the combination of the two may be a highly effective strategy that’s more effective at boosting energy than coffee or naps alone. The TikTok-approved “coffee nap” has over 14 million posts, with doctors and sleep experts also weighing in on the benefits.
It may seem like an oxymoron—after all, the lure of caffeine is its energy-boosting effects, and dozing off for a nap is pretty much the opposite. But the combination seems to be the secret hack that everyone from doctors on night shifts to professional athletes is using to tap into peak performance and optimize energy. So could it also be a useful tool to help us get out of afternoon slumps or help on days we’re feeling sleep-deprived? I did some digging to find out everything you need to know about coffee naps and tips to try it for yourself.
Dr. Chelsea Perry, DMD
Dr. Chelsea Perry is the founder and lead clinician of Massachusetts-based Sleep Solutions, a practice for treatment of sleep-related issues. Dr. Perry has extensive experience in sleep medicine and her expertise has been featured in Forbes, Healthline, and GoodRx. Dr. Perry is also a member of the American Academy of Dental Sleep Medicine.
What Is a Coffee Nap?
A coffee nap is when you drink a cup of coffee, a shot of espresso, or other caffeinated beverage of your choice, and then immediately take a short nap for about 15 to 20 minutes. “The idea is that the nap ends just as the caffeine kicks in, giving you a double boost of alertness,” explained Dr. Chelsea Perry, founder and lead clinician of Sleep Solutions. You get the best of both worlds: The restorative perks of a nap and the stimulating effects of caffeine.
How Does It Work?
Timing is key to the effectiveness of a coffee nap. According to The Sleep Foundation, the ideal length of naps for adults has proven to be about 20 minutes because it allows you to get some restorative sleep, without going into deep sleep (waking up during deep sleep is what makes you feel groggy). Napping longer than 20-30 minutes can induce deeper sleep and cause sleep inertia (the feeling of disorientation, reduced alertness, and grogginess after waking). On average, caffeine takes about 20 minutes to be fully absorbed by the body. So you wake up from the ideal nap length just as the benefits of the caffeine start kicking in.
“Coffee naps work because caffeine takes about 20 minutes to reach your brain and block adenosine, a chemical that makes you feel sleepy,” Dr. Perry explained. “When you nap, your brain clears out some of the adenosine, so when the caffeine hits, there’s less adenosine for it to compete with. This means you feel even more awake and refreshed.”
Are Coffee Naps Effective?
The effectiveness of a “nappuccino” is not just anecdotal; multiple studies have confirmed that coffee naps are an effective way to improve energy–more effective than a nap or coffee alone. Researchers at Loughborough University found that when tired participants drank coffee before napping for 15 minutes, they committed fewer errors while driving than when they were given only coffee, took only a nap, or given a decaf placebo. Another study in Ergonomics showed that participants who took 200 milligrams of caffeine before a nap had better alertness and logical reasoning compared to those who only took a nap.
Coffee naps have also been specifically tested for job-related sleep deprivation or fatigue. A study by The National Institute for Occupational Safety and Health on night shift workers found that coffee naps were the most effective method to improve reaction time, sustained attention, verbal fluency, and other cognitive skills. Likewise, according to a study in the International Journal of Sports Physiology and Performance, 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. “Coffee naps are effective for many people, particularly when you need a quick pick-me-up,” Dr. Perry agreed. “The benefits include increased alertness, better focus, and improved cognitive performance without feeling overly wired or jittery.”
Our Verdict
While I’m usually wary of internet trends, the research is impressive. Coffee naps seem to be a highly effective strategy to improve alertness, energy, and cognitive function in 20 minutes. However, above everything else, we recommend listening to your body. If your body is tired, that typically means it just needs to rest. Instead of always pushing yourself through what your body is asking for, maybe you cancel your evening workout, take it easy, and get to bed early. But I know that it’s not always possible to give our bodies what they need; coffee naps may be a helpful tool for sleep-deprived parents, night-shift workers, or the occasional low-energy day when you can’t cancel plans or clear your schedule.
Tips to Take a Coffee Nap
Ahead, Dr. Perry lays out her best tips for taking a coffee nap.
Take it in the mid-afternoon
While the best time to take a coffee nap may vary by person, coffee naps are generally most beneficial when taken in the mid-afternoon. Based on the findings of a study in Neuropsychobiology, coffee naps are most beneficial when taken after lunch during the mid-afternoon. Because caffeine produces stimulant effects that can last up to six hours, taking a coffee nap too close to bedtime can cause insomnia and other sleep disturbances, and taking a coffee nap in the morning is too early since adenosine hasn’t had a chance to build up.
Find a quiet, comfortable place to nap
Whether it’s your couch, your car, or anywhere else you feel safe and can doze off without interruptions, your body will relax faster if you’re in a comfortable environment. Even if you don’t fall asleep, closing your eyes and resting can still have restorative effects.
Choose the right type and amount of coffee
Avoid sugary or milky drinks as they can slow down caffeine absorption and make you feel sluggish. Espresos shots are ideal, but you can also have a cup of coffee with a little unsweetened creamer that won’t disrupt sleep. Stick to no more than 200 milligrams of caffeine (which equals about a 12-ounce cup of coffee or two shots of espresso), and drink less (half a cup of coffee or one shot of espresso) if you tend to be sensitive to caffeine. Drinking more than that can translate to feeling jittery, instead of restored. Since the idea is to intake caffeine quickly (within a minute or two) before napping, you may also find that iced coffee is easier to drink quickly than hot coffee.
Set an alarm for 20 minutes
Timing is everything. Drink your coffee fairly quickly (instead of leisurely sipping it), and lay down for a nap immediately so that you’re fast asleep before any effects of the caffeine kick in. Aim for a 15-20 minute power nap; any longer, and you might hit deeper stages of sleep, which can make you groggy when you wake up. And make sure you don’t hit the snooze button.
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