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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 July 23, 2019

            5 Steps To Move Out Of Stagnancy In Life

            5 Steps To Move Out Of Stagnancy In Life

            In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

            Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

            How do you know if you are stagnating? Here are some tell-tale signs:

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            • If you have been experiencing chronic procrastination on your goals
            • If you don’t ever feel like doing anything
            • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
            • If you know you should be doing something, but yet you keep avoiding it
            • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
            • If you have a deep sense of feeling that you are living under your potential

            When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

            1. Realize You’re Not Alone

            Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

            2. Find What Inspires You

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            Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

            On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

            3. Give Yourself a Break

            When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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            Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

            4. Shake up Your Routines

            Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

            Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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            When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

            5. Start with a Small Step

            Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

            Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

            More to Help You Stay Motivated

            Here are some resources that will help you break out of your current phase:

            Featured photo credit: Anubhav Saxena via unsplash.com

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