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To understand a coffee nap, you have to understand how caffeine affects you. After it's absorbed through your small intestine and passes into your bloodstream, it crosses into your brain. There, it fits into receptors that are normally filled by a similarly-shaped molecule, called adenosine.
Adenosine is a byproduct of brain activity, and when it accumulates at high enough levels, it plugs into these receptors and makes you feel tired. But with the caffeine blocking the receptors, it's unable to do so. As Stephen R. Braun writes in Buzz: the Science and Lore of Alcohol and Caffeine, it's like "putting a block of wood under one of the brain’s primary brake pedals."
"it takes about 20 minutes for caffeine to hit your brain"
Now, caffeine doesn't block every single adenosine receptor — it competes with adenosine for these spots, filling some, but not others.
But here's the trick of the coffee nap: sleeping naturally clears adenosine from the brain. If you nap for longer than 15 or 20 minutes, your brain is more likely to enter deeper stages of sleep that take some time to recover from. But shorter naps generally don't lead to this so-called "sleep inertia" — and it takes around 20 minutes for the caffeine to get through your gastrointestinal tract and bloodstream anyway.
So if you nap for those 20 minutes, you'll reduce your levels of adenosine just in time for the caffeine to kick in. The caffeine will have less adenosine to compete with, and will thereby be even more effective in making you alert.
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Taking a coffee nap is pretty straightforward. First, drink coffee. Theoretically, you could drink another caffeinated beverage, but tea and soda have generally have much less caffeine than coffee, and energy drinks are disgusting. Here's a good database of the amount of caffeine in many types of drinks.
You need to drink it quickly, to give yourself a decently long window of time to sleep as it's going through your gastrointestinal tract and entering your bloodstream. If it's tough for you to drink a lot of hot coffee quickly, good options might be iced coffee or espresso.
Right after you're finished, immediately try to go to sleep. Don't worry if it doesn't come easily — just reaching a tranquil half-asleep stage can be helpful.
Finally, make sure to wake up within 20 minutes, so you don't enter the deeper stages of sleep, and you're awake when the caffeine is just starting to hit your brain. Who the heck can fall asleep in 20 minutes?? I'm just getting settled down.
Voila: the perfect coffee nap.
http://www.vox.com/2014/8/28/6074177...ffeine-science
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