Coffee nap technique shown to effectively combat fatigue

Research suggests that a ‘coffee nap’—the combination of consuming caffeine followed by a short nap—can be an effective tool against fatigue. For the method to work optimally, the nap should last approximately 15 to 20 minutes, which is the time required for caffeine to take effect.

During sleep, the body breaks down adenosine, a hormone responsible for inducing sleepiness. By consuming caffeine immediately before a brief nap, individuals can combine the fatigue-reducing effects of sleep with the stimulating properties of caffeine. A Japanese study indicated that this combination is more effective at combating afternoon fatigue than a nap alone or other methods like splashing cold water on the face. The suggested optimal dose is approximately 200 milligrams of caffeine, equivalent to about two cups.