Could a pre-nap caffeine boost improve sleep quality?

Combining caffeine and sleep could potentially bring benefits.

Drinking a caffeinated beverage before taking a nap has become a popular method for optimizing sleep and waking up with more energy.

Dr. Cheri Mah, a sleep expert from Redwood City, California, discussed the napuccino as a helpful tool for increasing alertness and performance on the podcast "The Diary of a CEO" with Steven Bartlett.

According to Mah, taking a 20- to 30-minute power nap after consuming a caffeinated beverage of choice is recommended for a napuccino.

The caffeine will begin to kick in 15 minutes after consuming it.

If you can fall asleep within five to ten minutes after consuming caffeine, and then wake up after 20 to 30 minutes, the caffeine will have fully kicked in.

According to Mah, research indicates that the combination of caffeine and a power nap is "more effective for enhancing alertness and improving performance for a brief period," compared to consuming caffeine or taking a nap alone.

Planet Chronicle Digital reached out to Mah for further comment.

"By the time you get up from the nap (20 to 30 minutes), the caffeine is kicking in."

The napuccino, as described by clinical psychologist Kelly Baron, PhD, is a "scientifically tested and highly effective technique."

According to her, taking a short nap along with some caffeine is more beneficial than either option separately, as she shared with Planet Chronicle Digital.

"After taking a 20 to 30 minute nap, the caffeine will start to take effect."

Baron has tested this method with various activities, including driving performance and shift work.

She stated that short naps, whether with or without caffeine, are effective methods to enhance performance for individuals feeling sleepy.

The expert advised that getting seven to nine hours of sleep each night is optimal, but it can be difficult for some individuals.

Ilana Muhlstein, a Los Angeles-based registered dietitian and nutritionist, stated that a napuccino can be an effective method to increase alertness. However, she emphasized the importance of considering how individuals prepare their coffee.

Adding large amounts of sugar and high-calorie creamers to coffee can counteract some of its potential health benefits, according to her.

"Excessive sugar intake can result in energy surges followed by crashes, potentially negating the rejuvenating impact of naps and caffeine."

Drinking black coffee, regular or plant-based milk, zero-calorie sweeteners like Stevia, or monk fruit was suggested by Muhlstein.

By taking this approach, you can enjoy the advantages of a napuccino without the negative consequences of excessive sugar and calorie intake, as she explained.

According to Mayo Clinic, it is generally safe for most healthy adults to consume up to 400 milligrams of caffeine daily.

Some individuals may experience side effects from heavy caffeine use. It is recommended to consult with a healthcare provider if there are any concerns.