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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 3, 2020

            6 Things To Do Every Day To Ensure You Stick To Your Goals

            6 Things To Do Every Day To Ensure You Stick To Your Goals

            Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

            Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

            Here are 6 things that you have to ensure daily to reach your goals.

            1. Involve Others

            You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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            When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

            For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

            2. Visualize the Rewards

            Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

            Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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            3. Break Down Your Goals

            Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

            For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

            4. Reward Yourself

            For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

            When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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            5. Measure Your Progress

            It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

            You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

            6. Believe in the Possibilities

            If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

            By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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            What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

            With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

            Final Words

            Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

            People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

            More Tips on How to Stick to Your Goals

            Featured photo credit: Kelly Sikkema via unsplash.com

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