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When Coffee Isn’t Enough: Science Says You Should Try Coffee Nap To Be Super Productive

When Coffee Isn’t Enough: Science Says You Should Try Coffee Nap To Be Super Productive

I don’t know about you, but coffee has pretty much become a staple in my diet. I usually start my day off with two cups (at the least), and go through several more as the hours pass by. If I’m lucky, I’ll even top it off with a triple latte or something crazy like that.

    I think I’m going to pause now and get another cup.

    Thanks to my (minor) addiction, I’m always looking for new ways to prove that coffee (or more generally speaking, caffeine) is in some way beneficial to your health. In this article I’ll explore one of the more unbelievable positive aspects of coffee: that it’ll make your naps more effective! If that sounds counter-intuitive, I understand. I was a bit bamboozled too before I did some more research into the subject.

    Anyways, read on to find out why taking these so-called “coffee naps” (literally the act of taking a nap right after drinking a cup of coffee) will lead to a more energetic you…

    How exactly does a coffee nap work?

      I’ll be the first to admit that I’m no scientist. That being said, I did well enough in my chemistry classes to be able to give you a basic rundown of how this works from a scientific perspective.

      First things first, I’ll go over this thing called adenosine. Basically, it’s a substance that builds up in your brain while you’re awake. Once it surpasses a certain threshold, you become drowsy, and that feeling will get progressively more intense until you feel absolutely obligated to rest your head on your keyboard and fall asleep.

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      Coffee is effective at keeping drowsiness at bay because it’s able to combat the effects of adenosine. Of course, there’s no better alternative to eliminating tiredness than a full night of sleep, where adenosine is essentially flushed out of your brain (more on that in a bit).

      Knowing this, it becomes easier to see why a coffee nap is more effective at defeating the stereotypical 2pm crash than either coffee or naps alone. By itself, coffee will work to block adenosine from connecting to your brain, but if you’re already drowsy it will have to work hard to compete against all of the chemical buildup in your head. If you only take a nap, you’ll get rid of a lot of adenosine, but simultaneously you’re leaving your brain receptors wide open for more to return as soon as you wake up.

      Here’s the key: it takes about twenty minutes for caffeine to take effect. This means that in order to perform a coffee nap, you have to slurp down your cup of java and quickly find a place to rest. This will give you a little under twenty minutes for a nap, which is good, as napping for any longer than that can lead to sleep inertia (basically you want to keep your naps short or you’ll enter deep sleep, which is harder to wake up from).

      If your timing is on track, the caffeine will hit your brain as soon as you wake up from your short nap. Your brief respite will have cleared the adenosine from your brain, and the caffeine will block any more from entering for a period of time.

      Research proving the coffee nap’s effectiveness.

        Conceptually speaking, it’s no wonder why a coffee nap is superior to just drinking coffee or taking a nap. You get the best of both worlds. Still, it can’t hurt to look at some of the research proving this point definitively.

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        First, let’s look at coffee itself. We know about its anti-drowsy effects, and I’ve talked already about what it does to adenosine. In addition to that, its been known to boost people’s focus and ability to come up with imaginative ideas. Indeed, according to author Mason Currey, “Beethoven and Proust, Glenn Gould and Francis Bacon, and Jean-Paul Sartre and Gustav Mahler” all benefited from the brain-boosting effects of coffee.

        Not only that, but coffee is a known stress-reliever, so much so that Navy (freaking) Seals have been known to use the stuff to help them deal with stressful situations. Pretty cool, huh?

        And if stress-relief and mind-enhancing properties weren’t enough, coffee also fortifies your body for intense workouts, meaning you’ll be able to run faster and push yourself harder for a longer period of time. With how awesome coffee is, is it any wonder that combining it with naps has an extremely beneficial effect? Let’s look at the evidence:

        One study from Japan gave memory tests both to subjects who had taken coffee naps, and those who had taken regular naps. The results were clear: those who had done the former fared better than their counterparts.

        Folks in England tested this theory as well, evaluating the driving abilities of those who either took a coffee nap, drank coffee, drank a placebo (decaf), or just napped for fifteen minutes. Those who coffee napped were the clear victors.

        In yet another study, researchers wanted to see whether or not coffee naps could sustain a person throughout a 24 hour period of no-sleep. They used two groups, each of which were allowed to take naps throughout the day instead of sleeping the usual 8 hours. One was given coffee before naps, the other a placebo. As the day dragged on, the placebo group received markedly lower scores on cognition tests than their caffeinated brethren.

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        Evidently, attacking adenosine in two ways rather than one does lead to more alert individuals. While it might be difficult to time a coffee nap properly, there’s no question that there are benefits to giving it a try.

        So, how do I take a coffee nap?

          As I’ve hinted at earlier, it’s all about the timing. Even if caffeine makes you jittery and you’re leery of being able to nap at all after ingesting it, science has proven that coffee naps work when done correctly. You’ve got a decent fifteen to twenty minute window to work with here, and on top of that, you don’t even have to nap well for it to work. In one of the studies I cited earlier, coffee nap subjects who “half-slept” after drinking their coffee still received the same benefits as those who dozed off completely.

          Anyways, the directions for taking a coffee nap are pretty simple. For one, it doesn’t have to be coffee; anything with caffeine will do. Though in my opinion, coffee is superior to tea, soda, and energy drinks, and it contains way more caffeine to boot.

          Next is probably the most important step: you need to drink it fast. This is a problem for me since I usually dawdle and take my time daintily sipping my coffee in the morning. For a coffee nap, you have to mean business. That means chugging the contents of your mug in a minute, maybe less.

          Once you’ve got it all down, the clock is ticking. You now have approximately twenty minutes to find a comfortable position and try your darnedest to fall into a nice state of nap-sleep. Remember to set an alarm or something, because dozing off for too long will ruin everything.

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          After your alarm goes off (or your co-worker slaps you awake), you should be good to go. Your brain will be prepped and ready to deal with the next several hours of drudgery! Huzzah!

          Happy coffee napping. Let me know how this worked for you in the comments below!

            Stay caffeinated, my friends!

             

            Featured photo credit: Coffee_Grains_8314 (3).JPG/ MorgueFile via mrg.bz

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            Last Updated on September 16, 2019

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

            We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

            The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

            Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

            1. Break Your Work into Little Steps

            Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

            For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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            • (1) Research
            • (2) Deciding the topic
            • (3) Creating the outline
            • (4) Drafting the content
            • (5) Writing Chapters #1 to #10,
            • (6) Revision
            • (7) etc.

            Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

            2. Change Your Environment

            Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

            One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

            3. Create a Detailed Timeline with Specific Deadlines

            Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

            Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

            My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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            Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

            4. Eliminate Your Procrastination Pit-Stops

            If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

            Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

            I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

            5. Hang out with People Who Inspire You to Take Action

            I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

            Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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            As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

            6. Get a Buddy

            Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

            I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

            7. Tell Others About Your Goals

            This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

            For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

            8. Seek out Someone Who Has Already Achieved the Outcome

            What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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            9. Re-Clarify Your Goals

            If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

            Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

            10. Stop Over-Complicating Things

            Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

            Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

            11. Get a Grip and Just Do It

            At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

            Reality check:

            I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

            More About Procrastination

            Featured photo credit: Malvestida Magazine via unsplash.com

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