How To Boost Your Focus & Energy Levels With A Caffeine Nap

When the dreaded 3 p.m. slump hits and you're stuck staring at your computer screen with heavy eyelids and lagging thoughts, attempts to regain focus can seem futile. You might turn to an afternoon cup of coffee; or, if you're lucky enough to have a bit of free time, maybe even a nap. But have you ever thought of combining the two? 

Some people are embracing the refreshing power of both a nap and caffeine by consuming caffeine before they snag a spot on the couch for a much-deserved midday slumber. 

"It is thought that consuming coffee rather quickly right before a nap allows individuals to get the benefits of a nap and the benefits of caffeine when waking up from the nap," she shares. 

According to Catherine Darley, N.D., founder of The Institute of Naturopathic Sleep Medicine, "The caffeine nap strategy is to find somewhere safe to nap, quickly drink your favorite caffeine source, then take a nap for 20 minutes." 

So, what are the mechanisms behind this coffee power nap? Kogan says it works because of the time it takes for caffeine to kick in. "Because individuals tend to start to feel the impacts of caffeine 20 to 40 minutes after consuming it, they are likely to experience the positive effects of caffeine upon waking up from their nap," she explains.

But it also has to do with how caffeine itself works. As it turns out, caffeine doesn't exactly provide you with energy (not in a technical sense, at least). Rather, it makes you feel more awake by keeping feelings of tiredness away. 

Expert opinions are mixed on whether coffee is better than a nap, or vice versa. 

For example, in a small 2020 Chronobiology International study1, researchers found that night-shift workers who consumed coffee with approximately 200 milligrams of caffeine and took a 30-minute caffeine nap in the middle of their shift had improved vigilant attention compared to night workers that received a decaffeinated coffee "placebo" before their 30-minute mid-shift nap. While these results are promising for individuals working a night shift, opposing scientists question whether a caffeine nap is effective or sustainable for folks who work day jobs.

Generally, experts want to ensure you're getting enough quality sleep to begin with and raise concerns that a caffeine nap might interfere with your ability to fall asleep later that night. (Given you work a day job and operate on a typical circadian rhythm, that is.)

"There's not a lot of data on this strategy, but the little there is does suggest it improves performance for a couple of hours," shares Darley. She thinks caffeine naps can be useful but advises only using them when it's not an option to get a full rest. 

As a stress and sleep coach, Kogan generally doesn't recommend caffeine naps to her clients since both caffeine consumed later in the day and an afternoon nap can make it harder to sleep at night. 

If you really need that temporary boost in alertness and energy, Kogan recommends you just take a power nap! Twenty minutes or less usually does the trick. 

After reading about the potential perks of a caffeine nap, I had to try it for myself. Generally speaking, I'm a very sleepy person, and my ability to fall asleep anywhere, at any time has become laughable among my family and friends. Given my so-thought superpower of sleep, I assumed a caffeine nap had the potential to be effective—or, at the very least, easy.

Shortly after lunch, I usually hit a point in my day when I am undeniably groggy and unmotivated. I tend to feel a little down and just want to go to sleep. Upon hitting this afternoon crash, I decided to chug my blueberry-flavored coffee and try out the caffeine nap for myself. 

My dog came upstairs with me and took his place at the bottom of my bed. I set the timer for 25 minutes. About 10 minutes later, I added an additional 10 minutes to the timer to give myself a bit more time to fall asleep. 

The results: I didn't actually fall asleep. Unfortunately, my sleepy superpower failed me in this moment of need. Lying in bed midday, I felt the caffeine racing through my body and couldn't stop thinking about the time limit and worrying about reviewing the caffeine nap that would never come since my body refused to fall asleep. 

In short, the pressure got to me. I can't say it was a complete failure, though! After chugging a cup of coffee and resting for 30 minutes, I do feel a little more refreshed, a little less down, and more capable of tackling the rest of the day. 

Was this just the placebo effect, or is there validity to feeling better after not sleeping, but simply resting? One 2Psychophysiology 2study2 supports my refreshed state despite not exactly falling asleep, identifying "non-sleep dozing" during a caffeine nap as effective at suppressing sleepiness, too.

Do caffeine naps actually work? It depends on if you are looking for a long-term solution for increasing your energy and attention or if you just need a final push of motivation to finish your assignment.

Whether or not you can fall asleep quickly, you're sensitive to caffeine consumption later in the day, or could use more quality sleep are all factors that determine whether or not the caffeine nap is an effective strategy for you. 

If you need a boost of energy and attentiveness in a pinch, putting aside just 30 minutes for a caffeine nap may provide the refreshment you need to finish your day out strong.