Struggling With Afternoon Slumps? Try 'Coffee Nap' For Instant Energy Boost

Ever since we've known about coffee, we have also known that it boosts alertness and helps us stay awake. But now there is empirical evidence that taking a nap after sipping coffee can help you feel more rested. While it may sound counterintuitive, researchers have a strong reason behind it. "A coffee nap—where you drink coffee right before a short nap—can be more effective than either coffee or napping alone," nutritionist Nichola Ludlam-Raine told The Post.

Here's Why It Works

Research has shown that caffeine takes 20 minutes to hit your system. This is the exact amount of time that a nap generally takes. Thus, when you drink coffee and sleep, you wake up with a double shot of energy. Although it may sound counterintuitive, health experts are in favour of this new trick. Ludlam-Raine explained that a short nap naturally reduces adenosine levels, which is the sleep-inducing chemical that makes you feel tired. By the time you wake up, the caffeine is starting to work, making you feel even more alert.

Besides boosting your alertness, these coffee naps also come with other hidden advantages. Research has found that they improve reaction time and cognitive functioning. A recent study published in DOI analysed 10 healthy adults who took part in five nap-related experiments to find ways to reduce afternoon sleepiness. The methods included just a nap, caffeine plus a nap, bright light after a nap, face-washing after a nap, and no nap. The caffeine-plus-nap combo worked best for reducing sleepiness and improving performance, with lasting effects. Bright light after napping was nearly as effective, while face-washing had short-term benefits. The study suggests that adding caffeine, light, or face-washing to a short nap can better fight mid-afternoon drowsiness.

Why Does Coffee Alert You?

Coffee alerts you because it contains caffeine, a stimulant that blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep, so by blocking these receptors, caffeine prevents the onset of tiredness and keeps you feeling more awake and alert. It acts as a neurotransmitter, a neuromodulator, and a "retaliatory metabolite," signaling energy needs and modulating cell activity.

Besides raising alertness, research has revealed that those who drank three cups of coffee daily had a 48% reduced risk of developing cardiometabolic diseases compared to non-coffee drinkers. Additionally, people who consumed 200 to 300 milligrams of caffeine per day had a 41% lower risk than those who consumed less than 100 milligrams.

What Makes Coffee So Powerful?

The benefits of coffee may be due to the presence of caffeine, phenolic acids, and polyphenols, all of which have been shown to possess antioxidant and anti-inflammatory properties. Chronic inflammation is closely linked to insulin resistance, a key factor in the development of type 2 diabetes. Caffeine itself has been found to improve insulin sensitivity and reduce harmful cholesterol levels, both of which are important for heart health.

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