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As shift workers, we are constantly on the lookout for new ideas and ‘tricks of the trade’ to help combat our hectic schedules and importantly keep us awake and focused.
One such idea is ironically labeled a ‘coffee nap.’
If you haven’t heard of this concept before, we know it sounds a little counterproductive. But clever scientists have done some insightful investigations into how these two polar opposite ideas work together and have proven they are in fact compatible. Thank you science!
The Research Behind the Coffee Nap
This concept was first investigated in 1997 by putting participants through a series of driving tests and looking at ways to overcome driving fatigue.
The results showed that a combination of caffeine and napping was more effective than either party on their own for eliminating drowsiness at the wheel.
Subsequent studies have proven coffee naps are also effective for night shift workers too!
How Does a ‘Coffee Nap’ Work?
The brain is full of little receptor holes, which are waiting to be filled by molecules of a particular shape. Caffeine and Adenosine are two of these special molecules, however each one will result in very different outcomes.
Adenosine causes tiredness and lethargy while caffeine makes us feel alive and ready to act. Where sleep comes into the ‘coffee nap’ picture is that it naturally clears away the adenosine leaving more open space for the caffeine.
How to Complete a Coffee Nap for Shift Workers?
Step 1 – Plan to take a nap by first finding a dark place to lay your tired head. At work, we suggest a meeting room (that isn’t booked for an actual meeting), the tea room with relaxing music in your ears, an overnight sleeping room (if you have access to this) or even your car.
You may find utilizing an eye mask very handy especially this very comfortable pair (no they are not a women’s bra). YIVIEW Contoured Sleep Mask
Step 2 – Grab yourself a drink with a high volume of caffeine and low sugar, our recommendation is coffee or even an espresso!
Step 3 – Immediately post-consumption, head to your dark, quiet place, set your alarm for 20 minutes and rest.
Why Nap for Only 20 Minutes?
It takes 20 minutes for the body to respond to the caffeine and upon waking you should feel revived and also have the caffeine boost you desire.
However, be sure not to oversleep as you may enter a deep stage called REM (rapid eye movement) where dreams occur and make life more difficult to get going again.
VIDEO – Caffeine and Night Shift: Creating The Perfect High
Summary: Shift Workers Secret ‘Coffee Nap’ Revealed
It seems that caffeine and sleep really do fit together!
If you can tolerate it, some ‘coffee nap’ experts recommend drinking an espresso shot then napping for 20 minutes for the maximum effect. ‘Coffee naps’ have been proven to be more effective in maximizing alertness then completing them on their own and even if you simply doze, it is still effective.
The coffee nap is a really interesting concept and one that is new to us. We would really love to hear how it worked for you.
Please comment below and subscribe to our email list.
Whilst we talk about naps, do you really think they count as sleep? Find out here.
Cheers,
Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Please read our disclosure and privacy statement for more info.
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