Buzzing into Slumber: How a Pre-Nap Caffeine Boost Can Revolutionize Your Sleep
- Caffeine and sleep may seem like polar opposites, but combining them can have benefits.
- Cherry Ma, a sleep expert in Redwood City, California, describes the Nappuccino as "a useful tool if you want to moderately increase alertness and performance." To try a...
- Research shows that the energy from caffeine and a nap is "more effective in enhancing alertness and performance for several hours" than caffeine alone or a nap alone,...
Nappuccino: The Science-Backed Technique to Boost Energy and Alertness
Caffeine and sleep may seem like polar opposites, but combining them can have benefits. The “Nappuccino” has become a popular way to optimize sleep and wake up with more energy.
Dr. Cherry Ma, a sleep expert in Redwood City, California, describes the Nappuccino as “a useful tool if you want to moderately increase alertness and performance.” To try a Nappuccino, drink your favorite caffeinated beverage 20-30 minutes before taking a nap. Caffeine begins to take effect 15 minutes after consumption.
Research shows that the energy from caffeine and a nap is “more effective in enhancing alertness and performance for several hours” than caffeine alone or a nap alone, Dr. Ma said. Clinical psychologist Dr. Kelly Baron agrees, describing the Nappuccino as “a really cool, scientifically proven technique.”
Sleep experts confirm that consuming caffeine and taking a short nap is “better than doing one or the other alone.” The method has been tested on specific activities such as driving performance and shift work.
Ilana Muhlstein, a registered dietitian and nutritionist, suggests drinking your coffee black, with regular or plant-based milk, or with a no-calorie sweetener like stevia or monk fruit. “This way, you can get the benefits of a Nappuccino without the downsides of excess sugar or calories,” she said.
According to the Mayo Clinic, the safe amount of caffeine for most healthy adults is up to 400 milligrams per day. High caffeine intake can cause adverse effects in some people. Anyone with concerns should consult their healthcare provider.
How to Try a Nappuccino
- Drink your favorite caffeinated beverage 20-30 minutes before taking a nap.
- Choose a low-calorie coffee option, such as black coffee or coffee with regular or plant-based milk.
- Avoid adding sugar or high-calorie creamers to your coffee.
- Take a 20-30 minute nap to allow the caffeine to take effect.
Benefits of a Nappuccino
- Increased alertness and performance.
- Improved driving performance and shift work.
- Enhanced energy and wakefulness.