A Coffee Nap Is More Effective at Boosting Energy Than Either Alone

In an effort to get a burst of energy, most people turn to caffeine to get their fix. And while drinking an extra-large cup of coffee is enough to give most people the boost they need, others need something a little more potent. Enter the “coffee nap,” a combination of sleep and stimulation that might just be the life hack you need to get through the midday slump. 

What Is a Coffee Nap?

A coffee nap aka a nappuccino is exactly what it sounds like—a quick cat nap after you've downed a caffeinated beverage. 

"This is a useful tool if you're trying to have a temporary boost in alertness and performance," says Cheri Mah, MD, a sleep scientist and head of the Sleep Medicine Program at UCSF School of Medicine. 

Essentially you drink a source of caffeine, let's say a cappuccino, right before you take a 20- to 30-minute power nap. If you're able to fall asleep in five to 10 minutes, the caffeine will kick in right about the time you fall asleep and as you wake up 15 to 20 minutes later, the positive effects of both the nap and caffeine boost will come into play. 

"There's research to show that's more effective for alertness and performance improvement for a couple of hours than if you only did the caffeine alone or only did the power nap alone," Mah said in an interview with Steven Bartlett. 

Related: TikTok's Viral 'Cognitive Shuffle' Hack Can Help You Fall Asleep in Minutes

Are Coffee Naps Effective?

While the process of a coffee nap sounds simple enough, the key to getting the best results boils down to timing and caffeine intake. If you've tried to fall asleep after having too much caffeine only to find yourself staring up at the ceiling two hours later, you know what I mean. 

For a coffee nap to work correctly, you want to make sure the amount of caffeine you're consuming won't leave you jittery or wide awake. According to the FDA, most adults can have up to 400 milligrams a day—that's the equivalent of about two to three 12-fluid-ounce cups of coffee and two 16-ounce energy drinks. While your caffeine intake will depend on tolerance, body weight, and pre-existing health conditions, it's safe to say one cup of coffee or a double shot of espresso will probably be enough. 

After you drink the caffeine, it's time to hit the hay. Research suggests a short 20-minute nap is all you need to reap the effects of this energizing game-changer. Any longer, especially sleeping more than 30 minutes, might put you into deeper sleep also known as slow-wave sleep. Waking up during slow-wave sleep can lead to a state of drowsiness that could make you feel even worse than you did before. 

The next time you're looking for a mid-day or afternoon pick-me-up, try a coffee nap for an extra boost of energy and stamina.