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Power up with a coffee nap!

What if I told you that a quick way to energize yourself was drinking coffee then taking a power nap? It's a thing—science even says so.  

Referred to as a coffee nap, drink between 200-250 mg of caffeine then take a 30-minute nap—about how long it takes for the caffeine to reach its peak level in your blood. This coffee-then-nap combo finds you more alert, refreshed and, ultimately, productive.  

This phenomenon has been researched for years. A 2003 study found that 10 sleepy people were less so when tested against only drinking coffee upon waking up or taking part in a coffee nap. A 2006 study found that coffee naps can be especially beneficial for people who work night shifts, like bartenders, nurses, paramedics and security guards, improving alertness during the time our circadian rhythm is telling us its bedtime. Research also found that 200-250 mg is the caffeine sweet spot for a coffee nap to have the most long-lasting effect.

Not a coffee drinker? Other than sugary sodas and energy drinks, caffeinated beverages like tea seem to do the trick. The 30-minute snooze doesn't have to be deep slumber either, but rather a restful period for the caffeine to absorb.  

Coffee naps might be a great way to help you power through, but aren't the solution to long-term sleep health. Sleep debt—or not getting enough sleep—weighs on our daily lives heavily. More than 60 percent of women aren't getting the ideal seven to nine hours of sleep needed, leaving us fatigued, irritable and at risk for a host of issues down the line: weight gain, diabetes and heart disease, to name a few.

Give a coffee nap a shot if you need a temporary energy boost. In the long run, however, replenishing your slumber by getting into a positive sleep routine will give you a better a.m. outlook.


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