How a Coffee Nap Can Supercharge Your Productivity (2024)

A coffee nap may be your ticket to battling the midday slump. Read this to discover its benefits and how to maximize them to reach your productivity potential.

Picture this: it’s mid-afternoon, and you’re struggling to keep your eyes open and your mind focused. Well, one thing’s for sure: you're not alone. Powering through that energy and productivity dip can be challenging.

And here’s where the coffee nap comes in. This type of snooze combines a cup of Joe's energizing power with a power nap's therapeutic benefits.

Here’s what this article covers:

• What Is a Coffee Nap?

• The Science Behind Coffee Naps

• Are Caffeine Naps Effective?

• How to Take the Perfect Coffee Nap

• What Are Coffee Nap Benefits for Productivity?

• Coffee Nap Essentials

• Tips for Incorporating Coffee Naps into Your Routine

• Conclusion

A coffee nap (a.k.a. caffeine nap) is a well-planned method that involves drinking a caffeinated drink such as coffee or tea followed by a short nap lasting approximately 20 to 30 minutes.

Coffee naps let caffeine take effect while you nap, delivering an energy and alertness boost when you wake up.

The science behind coffee naps is intriguing, to say the least.

When you consume caffeine, it takes approximately 20 to 30 minutes to get absorbed into your bloodstream. When you wake up, the caffeine has already started to work its magic. Meanwhile, the power nap has relieved part of your drowsiness. The result? A surge of energy, alertness, and cognitive boost.

Let’s delve deeper. According to Healthline, science says consuming caffeine before a nap may enhance energy levels. A nap helps decrease your body's adenosine levels (a chemical that promotes sleep). As a result, there’s less adenosine for caffeine to compete with at the brain’s receptors⁽¹⁾.

Put simply, sleep may amplify the impact of coffee by boosting the number of receptors for caffeine in your brain. This is why caffeine naps elevate energy levels better than coffee or napping.

The idea of a coffee nap might seem counterintuitive, but much research has confirmed it works. Studies show that pairing caffeine with a brief nap enhances cognitive function, speed of reaction, and general wakefulness.

Coffee naps are especially relevant for drowsy drivers (people who drive when sleepy). While some might take this lightly, drowsy driving is one of the most common types of vehicle-related deaths in the U.S. today.

That said, research involving 12 sleep-deprived individuals was published in the National Library of Medicine. Some participants were given 200 mg of caffeine and took a 15-minute nap before taking a 2-hour driving simulation. They had a 91% decrease in drowsiness compared to those who did not have caffeine or a nap(2).

Some research indicates that caffeine napping in the evening is effective. For example, a study published in the National Library of Medicine showed that shift workers who took caffeine naps experienced higher levels of alertness and improved work performance⁽³⁾.

Now that you know what a coffee nap is, let’s move on to how to do it right.

The goal of a caffeine nap is an energy and focus surge. Within 15 to 30 minutes of waking, you’ll start feeling the effects of the caffeine and the nap.

Here’s how to sleep after caffeine to maximize its benefits:

Enjoy your preferred caffeinated drink. Consume it, then set your timer for 15-30 minutes before you nap.

This timing ensures that the caffeine starts taking effect during your nap instead of keeping you awake.

Oh, and a word of advice. Don’t take a coffee nap too close to bedtime or you may experience difficulty drifting off at night.

Before taking a coffee nap, prepare your nap space. Make sure it’s cool, dark, and silent to encourage sleep.

Napping can be difficult during the daytime. Even more so when you’re not snoozing in the comfort of your own home.

Sleep aids like a nap pillow can provide comfort. Also, an excellent sleep mask can block out 100% of light. (We’ll talk about these later, so keep reading!)

As with any new practice, nailing down a coffee nap may take time. You must get the timing and routine down to reap its benefits.

So, if you’re having difficulty, remember to stay patient and consistent. Your body will adjust naturally over time.

The magic of a caffeine nap is its remarkable ability to combat tiredness and boost productivity. Here are the advantages you can look forward to:

• It’ll increase alertness levels: Caffeine’s stimulant properties combat the mid-afternoon slump, keeping you awake and attentive.

• Improves mental performance: Studies show that coffee naps can enhance memory, improve reaction speed, and boost cognitive performance.

• It’s a mood lifter: A coffee nap may improve your mood, making you less irritable.

• It’ll give you sustained energy: A typical nap can sometimes lead to sleep inertia, which means grogginess upon waking. Meanwhile, a coffee nap provides a prolonged surge of energy that might last for hours.

Let’s face it. Work (or anywhere away from home) isn’t ideal for snoozing. And this is where certain sleep accessories can make a difference to a coffee nap.

Let’s look at your options:

SNOOZE WITH NAP ARC

Imagine being in the office with only your hard desk for a pillow. You won’t just wake up with a sore neck and shoulders; the discomfort will likely impact your sleep quality.

So, if you’re serious about integrating coffee naps into your daily routine, the Manta Nap Arc is a worthwhile investment.

This nap pillow was crafted especially for snoozing on your desk. Its supportive and ergonomic design comfortably cradles your head and neck.

Let’s take a look at its features:

• Unique arc design offers soft and superior support for your neck and head

• Takes pressure off your arms

• Crafted from premium materials

• Machine-washable cover made from cooling fabric

• Packs flat for easy storage

• Easy adjustment; pull on the strap to increase the height and tug on the hook to decrease it

SLIP ON MANTA SLEEP MASK

For a really good coffee nap, consider Manta Sleep Mask. We designed it to block out light by 100%. It has contoured eye cups and an adjustable head strap for a custom fit.

The mask also comes with a storage case that also acts as a laundry bag. Plus, we included a pair of Manta Earplugs in case you need to shut out the noise.

Let’s explore its features:

• The eye cups have a convex design for zero eye and lash pressure

• Eye cups taper at the edges to minimize bulk while sleeping

• Position the cups anywhere within the interior of the strap

• The cups are made with soft modal fabric that’s breathable and super comfy

• 100% machine washable

• The strap is infinitely adjustable and secures around your head with a micro hook-and-loop closure

• Made with triple-reinforced elastic to ensure durability

• Won't snag your hair

• 100% machine washable

Yep, coffee naps can make a big (and positive impact) on productivity. Consider these guidelines to easily incorporate caffeine naps into your daily schedule:

1. Plan your coffee naps ahead: Determine the specific times during the day when you feel your energy levels drop. Plan your coffee nap around this time.

2. Set a reminder: Use your calendar or a productivity app to schedule alerts for your coffee breaks and nap times.

3. Dedicate a space for your naps: Whether it’s a peaceful nook at work or a cozy area at home, dedicate a particular spot for your coffee naps. Doing so can help you link that place with R&R.

4. Find the duration that works for you: Play around with different nap lengths. The rule of thumb is typically 20 to 30 minutes. You might find that a shorter or longer nap suits you best.

5. Listen to what your body is telling you: There’s no need to be strict with your timetables/ If you find yourself super tired or stressed, go ahead and take that coffee nap.

A coffee nap could be your ticket to feeling more productive and energetic during the midday slump. Incorporate the tips found in this article to get to an improved state of energy, focus and efficiency. (The toughest of tasks will seem like peanuts!)

Oh, and if you’re wondering if there are other kinds of snoozes, read our article on the different types of naps.

Here’s hoping this blog post helps you unlock your productivity potential. If you have other caffeine nap tips to share with other readers, drop a comment below.

Sources:

(1) “Coffee Nap: Can Caffeine Before a Nap Boost Energy Levels?” Healthline, www.healthline.com/nutrition/coffee-nap. Accessed 23 May 2024.

(2) “Suppression of sleepiness in drivers: combination of caffeine with a short nap.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/9401427/. Accessed 23 May 2024.

(3)“Laboratory and field studies of naps and caffeine as practical countermeasures for sleep-wake problems associated with night work.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/16453980/. Accessed 23 May 2024.