Cocktail of coffee and power nap to stay alert… why not sleep on it!
CAFFEINE and napping have something in common. Both make one feel alert and can enhance your performance, whether that’s driving, working or studying. But some people are convinced a coffee before a nap gives you an extra zap of energy when you wake.
How could that be? Is there any evidence to back the power of these so-called coffee naps? Or are we better off getting a good night’s sleep? Feeling sleepy? If you don’t get enough sleep, you incur what researchers call a sleep debt. You can build up a sleep debt without realising it.
Taking a nap is a common way of overcoming your sleepiness and repaying your sleep debt. Drinking coffee can also help through the day. And since the 1990s, researchers have been studying how combining the two might help.
To understand how a coffee nap might work, we need to look at how the body processes caffeine. When you drink a coffee, the caffeine stays in the stomach for a while before moving to the small intestine. It is from here that caffeine is absorbed and distributed throughout the body. This process, from drinking to absorption, takes 45 minutes.
But caffeine’s alerting effect kicks in sooner, about 30 minutes after drinking. So, drinking a coffee just before a short nap of less than 15 minutes doesn’t affect the nap as your body hasn’t yet experienced the caffeine hit. Once you wake up from your nap, not only do you experience the hit, your body feels the effects of the caffeine hours later. Although caffeine is broken down in the liver, half of it remains in the blood for four to five hours.
How much coffee is safe?
While there’s evidence that coffee naps work, are they safe?
If we consider caffeine consumption, doses of 300-500mg a day (equivalent to two to three large cups of brewed coffee) seem safe, as about 70% of caffeine is converted into paraxanthine, which has no apparent toxic effects. However, drinking too much caffeine (more than 500mg a day) can produce symptoms of nervousness, anxiety, irritability, and body effects of restlessness, palpitation, agitation, chills, tremors and increased urine flow.
Food Standards Australia New Zealand says 95mg of caffeine a day (about two cans of cola) in children aged 5 to 12 years old, and 210mg a day (about three cups of instant coffee) in adults increase anxiety levels.
It’s easy to consume more caffeine than we need. Drinks containing caffeine are on our supermarket shelves (such as Red Bull and V energy drinks) and in over-the-counter medicines (such as Panadol Extra). You can keep an eye on your caffeine intake by checking the caffeine content of common drinks, foods and medicines. If you are drinking too much caffeine and want to stop, withdrawal can cause headache, sleepiness and decreased alertness. So, given the addictive properties of caffeine, “caffeine-use disorder” has been classified as “a condition for further study” in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Are coffee naps the best way to pay back sleep debt? While coffee naps will power you for a couple of hours, they’re not the best way to pay back your sleep debt. Getting enough sleep on most days is a better solution for alertness, performance and productivity.
That’s because sleeping is vital for a range of brain and body functions.
Getting enough sleep also reduces your risk of a car crash, weight gain, obesity, diabetes and depression. – The Conversation