Have a cup of coffee Before a short nap turns into a Viral trend on social networks, known as “Caffeine nap”which promises to enhance Energy and focus.
Although at first glance it may seem that mixing is contradictory Caffeine and sleepThe question of whether this technique is truly effective has caught the attention of sleep experts and the international scientific community.
A caffeine nap consists of drinking coffee immediately before taking a short nap, in between 15 and 30 minutesPreferably after eating and not after 5:00 pm. This practice has become popular on platforms such as TikTok on social media and among those seeking to combat daytime sleepiness, especially students and workers.
Sleep Foundation From the United States, reviewed by Dr. Abhinav SinghThe sleep medicine specialist explained that the appeal of this technique lies in combining the restorative effects of a short nap with a caffeine stimulant, which begins to work immediately after waking up.
The mechanism behind the “caffeine nap” is based on brain physiology. Sleep Foundation In detail that Caffeine It works by preventing AdenosineIt is a substance that accumulates during the day and causes a feeling of sleep.
During a short nap, the brain gets rid of some of this adenosine, allowing previously ingested caffeine to occupy available brain receptors and exert its stimulating effect more effectively.
Maria Jose Martinez MadridCoordinator of the Chronobiology Working Group at Spanish Sleep Societyhe pointed in Infosalus “Caffeine helps us not go beyond that 10- to 15-minute nap because it tends to take effect in that period of time,” which contributes to dual recovery: due to rest and due to the increase in caffeine.
Scientific evidence supports the effectiveness of caffeine naps in certain circumstances. Sleep Foundation He cited several studies conducted since the 1990s that compared performance after a nap with coffee versus just coffee or just a nap. The results showed that those who combined the two strategies had a greater state of alertnessBetter logical thinking and greater reaction capacity, especially in cases of sleep deprivation or during night work.
Study published in Magazines Participants who consumed 200 mg of caffeine before their morning nap were evaluated. 30 minutes During a simulated night shift. The results indicated that in 45 minutes After the break, those who took a caffeine nap showed improvements in vigilant attention and a decrease in subjective fatigue, compared to those who drank decaf.
Experts agree that a caffeine nap can be a useful tool, but it’s not right for everyone. Martinez Madrid stressed that this technique is mainly recommended for people who are accustomed to drinking coffee, and this should be done immediately after eating, while avoiding late hours so as not to interfere with sleep at night.
Sleep Foundation He added that the ideal nap should not exceed 20 minutes, because longer periods can stimulate deeper stages of sleep and cause Sleep inertia– Feeling confused and sleepy upon waking up.
There are limitations and risks associated with a caffeine nap. Specialists point out that it is not recommended to consume excessive caffeine for people who suffer from it Cardiovascular problems, anxiety, high blood pressure, insomnia, pregnancy or sensitivity to caffeine. People with these conditions, as well as those suffering from stomach ulcers or chronic headaches, should consult a doctor before resorting to this strategy.
Additionally, drinking coffee and napping too close to bedtime can disrupt nighttime sleep and lead to insomnia.
For those who want to safely experience a caffeine nap, experts recommend planning to take a break after lunch. Consume coffee quickly and limit the nap period to a maximum of 20-30 minutes.
Sleep Foundation He suggested taking a few minutes to prepare, choosing a quiet place, and setting an alarm. Martinez Madrid insisted on the importance of adapting the technique to individual habits and tolerance, and stressed that caffeine should not be consumed after 5:00 p.m. To prevent sleep at night from being affected.
The effectiveness of a caffeine nap It depends largely on the personal tolerance to caffeine and habits of each individual. Those who are accustomed to regular doses of coffee may derive greater benefits, while those who do not consume it regularly should be particularly careful regarding the amount and timing of their intake.
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