What Are Coffee Naps? (And How to Take One the Right Way)
Have you ever taken a nap and still felt tired afterward? If so, you’re not alone—and there’s a special trick that might help: the coffee nap. While it might sound strange to drink coffee and then go to sleep, research shows that this combination can actually help you feel more awake and refreshed than either one alone.
In this post, we’ll explain what a coffee nap is, how it works, and how you can try it yourself. We’ll also answer common questions and share tips to make the most of it. If you’re looking for a quick energy boost during the day, this simple trick might be just what you need.
What Is a Coffee Nap?
A coffee nap means drinking a cup of coffee and then taking a short nap—usually for about 15 to 20 minutes. The reason the nap has to be short is because if you sleep too long, you might fall into a deeper sleep stage. Waking up from deep sleep can make you feel groggy or even more tired than before.
Even if you only have 15 minutes, that can still be enough to feel the effects. Many people have busy schedules and can’t always find a lot of time to rest. The good news is that a quick coffee nap can still work well, even in a short time frame.
How Does a Coffee Nap Work?
To understand how coffee naps work, it helps to know a bit about how caffeine affects your body. As you stay awake during the day, your brain builds up a chemical called adenosine, which makes you feel tired. When you sleep, your brain clears this chemical away.
Caffeine works by blocking adenosine from attaching to your brain’s receptors. But here’s the interesting part—if you nap right after drinking coffee, your nap helps remove the adenosine from your brain. Then, by the time the caffeine starts working (usually after 15 minutes), it has more space to do its job.
That means the caffeine can work better and make you feel more awake than it would on its own. It’s like a double boost: rest and caffeine working together.
How to Take a Coffee Nap (Step-by-Step)
1. Grab a Cup of Coffee
Start by drinking a small or medium cup of black coffee—without sugar, milk, or cream. Sugar might give you a quick energy burst, but it can also make you crash later. Cream or milk could slow down your digestion, making it harder to nap comfortably.
Try to drink your coffee quickly so you can lie down soon afterward. If you don’t like drinking hot coffee fast, you can try a small espresso instead. Aim for about 1 to 2 cups of coffee, or around 200 milligrams of caffeine. This is the amount that studies say works best.
2. Find a Comfortable Spot
Next, you need a quiet and cozy place to nap. Ideally, the space should be dark, cool, and free from distractions. If you’re at home, use your bed or couch. If you’re at work or school, try napping in your car, in a quiet room, or even at your desk with your head down (if it’s allowed).
Wherever you are, the goal is to be comfortable enough to fall asleep or at least rest without being disturbed.
3. Set an Alarm
Use your phone or a clock to set an alarm for 15 to 20 minutes. Don’t nap any longer than that, or you might wake up feeling groggy because your body could enter a deeper stage of sleep.
Even if you have a longer break, keep your nap short so you can feel the full benefit of the coffee nap.
4. Take Your Nap
Now that you’ve had your coffee and found a comfy spot, lie down and relax. Don’t worry if you don’t fall asleep right away. Even just closing your eyes and lightly dozing can help.
The caffeine takes about 15 minutes to kick in, so when you wake up, you should feel a wave of energy starting to build. This is the best part of the coffee nap—you feel rested and alert at the same time.
What If I’m Not Good at Napping?
Some people find it hard to nap during the day, especially if their mind is racing or they feel anxious about their to-do list. If you’re one of those people, don’t worry—there are other ways to feel refreshed even without a nap.
Here are some tips:
Drink your coffee anyway. Even without the nap, it can still help you feel more awake.
Go for a short walk. A walk in the sunlight can boost your mood and energy levels naturally.
Eat energy-boosting snacks. Choose foods like whole grains, nuts, or veggies instead of sugary snacks, which can make you crash later.
Drink water. Dehydration is a common reason for feeling tired in the afternoon. A glass of water might be all you need.
When Is the Best Time to Take a Coffee Nap?
The best time for a coffee nap is in the early afternoon, usually between 1:00 and 3:00 p.m. This is the time when most people feel a natural dip in their energy and attention levels.
However, don’t drink coffee too late in the day. Caffeine can stay in your body for up to six hours, which means it might keep you awake at night. If you go to bed at 9:00 p.m., avoid having caffeine or napping after 3:00 p.m.
What Are the Benefits of Coffee Naps?
The biggest benefit of a coffee nap is the extra energy boost it gives you. This can help you feel more focused, alert, and ready to finish the day strong.
Here are some other benefits:
You’ll be more productive at work or school.
You’ll feel less groggy or drained in the afternoon.
You’ll have more energy to enjoy your evening activities.
You might feel more motivated and in a better mood.
It’s a simple trick, but it can make a big difference.
Are Coffee Naps Better Than Power Naps?
A power nap is a short nap that doesn’t include coffee. It can still help you feel better, but the idea of a coffee nap is to make that power nap even stronger by adding caffeine before you rest.
If regular power naps work for you, that’s great! But if you want an extra boost of alertness when you wake up, adding coffee to your nap might be worth trying.
Why Does Coffee Sometimes Make Me Sleepy?
Most people drink coffee to feel more awake, but some people feel sleepy afterward. This happens because caffeine doesn’t remove the sleep chemical (adenosine)—it just blocks it for a little while. Meanwhile, the adenosine keeps building up in your body.
Once the caffeine wears off, you suddenly feel all that sleepiness at once. That’s why you might feel more tired after the effects of caffeine fade. Coffee naps help prevent this by clearing some of that adenosine during the nap.
How Long Should a Coffee Nap Be?
A coffee nap should last no more than 15 to 20 minutes. This gives your brain enough time to rest, but not enough to fall into a deep sleep. Also, since caffeine takes about 15 minutes to kick in, you’ll wake up just as the energy boost begins.
This perfect timing is what makes coffee naps so effective and refreshing.
Final Thoughts
If you often feel tired in the afternoon and regular naps don’t help much, a coffee nap could be the answer. It’s quick, simple, and backed by science. Just drink a small cup of coffee, lie down for 15 to 20 minutes, and wake up feeling recharged.
Whether you’re at work, school, or home, coffee naps are a smart way to stay alert and finish the day strong. Give it a try—you might be surprised how great it makes you feel!