Please have a drink coffee Just before a short nap turns into a nap viral trends on social networks, is known as “Caffeine nap”We promise to strengthen the energy and concentration.
Although it seems contradictory at first glance, caffeine and sleepthe question of whether this technology really works has caught the attention of sleep experts and the international scientific community.
A caffeine nap consists of drinking coffee right before taking a short nap. 15 minutes and 30 minutespreferably after meals, and never after 5 p.m. This habit has become popular on social networks, platforms such as TikTok, and among people trying to combat daytime sleepiness, especially students and workers.
sleep foundation Reviewed from the United States by Drs. Abhinav SinghThe sleep medicine expert said the technology’s appeal lies in the combination of the restorative benefits of a short nap and the stimulation of caffeine, which starts working as soon as you wake up.
The mechanism behind the “caffeine nap” relies on brain physiology. sleep foundation I explained in detail that caffeine It works by blocking . Adenosinea substance that accumulates during the day and causes sleepiness.
During a short nap, the brain removes some of this adenosine, allowing the previously ingested caffeine to occupy available brain receptors and exert its stimulatory effects more effectively.
maria jose martinez madridCoordinator of the Chronobiology Working Group Spanish Sleep Associationhe pointed out. InfoSalas “Caffeine can help you avoid more than a 10- to 15-minute nap, because naps tend to be more effective during those times.” This contributes to the double recovery from rest and increased caffeine.
Scientific evidence supports the effectiveness of caffeine naps in certain situations. sleep foundation cited several studies conducted since the 1990s that compared performance after a nap with coffee to performance after just coffee or just a nap. The results show that those who combine both strategies have a higher state of vigilanceimproves logical reasoning and improves reaction ability, especially in situations of sleep deprivation or during night work.
Research published in pub med We evaluated participants who consumed 200 mg of caffeine before their morning nap. half an hour During a simulated night shift. The results showed the following: 45 minutes After the break, people who took a nap with caffeine showed improved alertness and reduced subjective fatigue compared to those who drank decaffeinated coffee.
Experts agree that while caffeine naps can be a useful tool, they’re not suitable for everyone. MartÃnez-Madrid stressed that this technique is mainly recommended for people who are used to drinking coffee, and that it should be done immediately after a meal and not late in the day so as not to disturb your night’s sleep.
sleep foundation She added that an ideal nap should be no longer than 20 minutes. This is because longer hours can lead to deeper sleep and poorer sleep quality. sleep inertiafeel disoriented and drowsy upon awakening.
Caffeine naps have limitations and risks. Experts note that excessive caffeine intake is not recommended for people with the following symptoms: Cardiovascular disease, anxiety, high blood pressure, insomnia, pregnancy, caffeine sensitivity. People with these symptoms, or who suffer from stomach ulcers or chronic headaches, should consult a doctor before resorting to this strategy.
Additionally, drinking coffee or taking a nap close to bedtime can disrupt your night’s sleep and lead to insomnia.
For those who want to safely try a caffeine nap, experts recommend scheduling a break after lunch. Finish your coffee quickly and limit your naps to 20 to 30 minutes at most.
sleep foundation He suggested setting aside a few minutes to get ready, choosing a quiet place and setting an alarm. MartÃnez Madrid stressed the importance of adapting the technique to individual habits and tolerances, stressing that caffeine should not be consumed after 5pm. To prevent effects on night sleep.
Effects of a caffeine nap It mainly depends on an individual’s tolerance to caffeine and each individual’s habits. Those who are used to drinking coffee regularly may experience greater benefits, but those who don’t drink coffee regularly should be especially careful with their intake and timing.
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