Coffee Can Actually Help You Sleep!
It can be hard to believe but a cup of coffee and good timing can equal a revitalizing nap.
We typically don’t associate coffee, a well-known stimulant, with sleep especially as for most people, a cup of coffee in the morning helps them feel energized and ready to take on the day.
However, although it may well seem like a contradiction, coffee and napping may be the next power duo.
Research has unlocked fascinating information into the coffee naps, suggesting that combining caffeine and an afternoon nap could be more effective at making you feel alert than having either individually.
If you have been looking for a way to get ahead either at work, at college or at school, this could be the answer.
What is the secret?
There are several points to remember...
- Use filtered coffee without any sugar, cream or milk.
- Use coffee with the strongest caffeine level.
- Drink it down as quickly as you can.
- And then within a minute or two, find somewhere comfortable and put yourself to sleep.
- Remember to set an alarm so you do not sleep for longer than thirty minutes. Fifteen or twenty minutes is fine if you cannot spare longer but don't nap for more than thirty as you will then go into a deep sleep and undo all the good.
- If you can't fall asleep, do not stress as just lying in a relaxed state or lightly dozing can have similar benefits.
After waking up, assess how you feel. If you notice the caffeine and sleep combination leaves you more refreshed, spread the word!
Why does this work to refresh and revitalize?
While multiple studies promote the effectiveness of catnaps and caffeine, it can feel confusing since many of us are told to avoid caffeine if we’re trying to fall asleep.
Adenosine is a neurotransmitter that signals tiredness. As we become more sleepy throughout the day, our adenosine levels increase, but they go back down when we sleep.
Caffeine binds to the same brain receptors as adenosine. So, when we consume this stimulant, the caffeine goes to work to cover up those sleepiness signals in the brain.
When we’re awake, caffeine and adenosine are in direct competition with one another. Therefore, napping clears away the adenosine, making more receptors available for the caffeine.
When you’re dehydrated, one of the initial symptoms is fatigue. Therefore, a glass of water could help you feel more energized during that afternoon slump.
Is there an optimum time for a caffeine nap?
Most of us feel more motivated in the morning so it is usually afternoons when we hit that slowing down time, needing something to recharge.
For those planning to sip and sleep midday, when you rest is equally important because caffeine can stay in your system for up to six hours. Remember that drinking coffee too late in the day could make it more difficult for you to fall asleep at bedtime.
Caffeine nap versus a power nap
The top benefit of a caffeine nap is getting a burst of energy in the afternoon. However, this extra energy can translate to additional advantages in your professional and personal life helping you to tackle those end-of-the-day assignments as well as being able to spend time socializing with co-workers or friends once the day is over.
A power nap is essentially a short nap minus the coffee. Power naps, just like caffeine-fueled ones, should be quick to minimize falling into a deep slumber, which would leave you groggier after waking up.
For some of us, power napping on its own works well. The goal of adding caffeine, though, is to have you feeling even more energized immediately after waking up than a traditional short nap might.
Help with sleeping at night?
Our H-Sleep Aid is a 100% natural remedy with homeopathic ingredients which have been carefully selected to ensure that symptoms of sleeplessness are tackled naturally.
Just massage one or two drops on temples and back of neck thirty minutes before bedtime. If you wake up during the night, you may reapply. Full instructions will of course be included with your product when you order.
-  Mitsuo Hayashi, Akiko Masuda, Tadao Hori, “The alerting effects of caffeine, bright light and face washing after a short daytime nap”, National Library of Medicine, 2003
-  Joaquim A. Ribeiro, Ana M. Sebastião, “Caffeine and adenosine”, National Library of Medicine, 2010
-  “9 tips to boost your energy — naturally”, Harvard Health, August 30, 2020
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Insomnia fact sheet. WomensHealth.gov. http://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html. (Accessed, Feb 11, 2021).
Sleep-wake disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. (Accessed, Feb 11, 2021).
Sleep disorders: The connection between sleep and mental health. National Alliance on Mental Health. http://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Sleep-Disorders. (Accessed, Feb 11, 2021).