Health
Experts Endorse Caffeine-Nap Combo for Enhanced Alertness
Clear Facts
- The “napuccino” involves drinking a caffeinated beverage before taking a 20- to 30-minute nap to boost alertness and performance.
- Research indicates that combining caffeine with a short nap is more effective for improving alertness and performance than either alone.
- Experts recommend consuming black coffee or coffee with minimal additives to maximize the benefits of the napuccino.
Caffeine and sleep might seem like an odd couple, but combining them could be the secret to better rest and increased energy.
The “napuccino” is gaining traction as a method to enhance sleep and wake up feeling more refreshed by drinking a caffeinated beverage before a short nap.
Dr. Cheri Mah, a sleep expert from Redwood City, California, discussed this technique on a recent episode of “The Diary of a CEO” podcast with Steven Bartlett.
She described the napuccino as a “useful tool if you’re trying to have a temperate boost in alertness and performance.”
The napuccino involves drinking a caffeinated beverage just before taking a 20- to 30-minute power nap.
Dr. Mah explained that caffeine starts to take effect approximately 15 minutes after consumption.
“If you’re able to fall asleep within five to 10 minutes while the caffeine will start to come on board, then when you wake up after 20 to 30 minutes … the caffeine will have kicked in,” she said.
Research supports the idea that the combination of caffeine and a power nap is “more effective for alertness and performance improvement for a couple of hours,” compared to either caffeine or napping alone, according to Mah.
Clinical psychologist Kelly Baron, PhD, who directs the behavioral sleep medicine lab at the University of Utah, also endorsed the napuccino.
She called it a “really great and scientifically tested technique.”
“Having some caffeine, plus a short nap, is better than either one of those alone,” Baron said.
She added that this method has been tested in activities such as driving performance and shift work.
“Short naps with or without caffeine are proven techniques to boost performance for those experiencing sleepiness,” she said.
While the ideal amount of sleep is seven to nine hours per night, achieving this can be difficult for many people.
Los Angeles-based registered dietitian and nutritionist Ilana Muhlstein agreed that the napuccino can be a “great strategy to boost alertness,” but cautioned about the preparation of the coffee.
“Drinking coffee with a lot of added sugar or high-calorie creamers can offset some of the potential health benefits,” she noted.
Muhlstein recommended drinking black coffee or coffee with a splash of regular or plant-based milk, or using zero-calorie sweeteners like Stevia or monk fruit.
“This way, you’re reaping the benefits of the napuccino without the drawbacks of excess sugar or calories,” she said.
The Mayo Clinic advises that up to 400 milligrams of daily caffeine is safe for most healthy adults.
However, heavy caffeine use can lead to side effects for some individuals, and those with concerns should consult a healthcare provider.
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