How to drink coffee can make your naps more effective, according to experts
This beloved drink offers more than caffeine buzz.
If you are A coffee lover , join the club. Seventy-five percent of people in the United States drink coffee and 49% of them Drink it every day , according to a 2016 study published in The Journal of Nutrition . You can take advantage of your Joe morning cup for various reasons, such as its ability to stimulate vigilance or Reduce the risk of chronic disease . However, a new sleep trend suggests that drinking coffee before a nap can improve the quality of your rest and increase energy levels, according to the Sleep Foundation .
Although drinking coffee to improve sleep may seem counter-intuitive, the “coffee naps” gain popularity for their reported energizing advantages. Read the rest to find out how to add this new sleep hack to your daily routine can help increase your energy and get you through Afternoon display .
Read this then: 5 surprising ways that your cup of morning coffee stimulates your health, according to experts .
The association of caffeine with naps can boost you more than one or the other does it alone.
Coffee naps combine caffeine activation boost with rejuvenation nap power . Here's how it works: when you drink coffee before falling asleep, caffeine prevents your brain from absorbing adenosine , a natural neurotransmitter in your body which causes drowsiness, according to a study of January 2015 published in Current neuropharmacology . In turn, a short nap can improve the energizing effects of caffeine by Increase in the availability of caffeine receivers in your brain, according to Healthline Experts. Therefore, coffee naps can increase energy more than drink coffee or sleep.
Peter Michael , MD, health advisor and chief doctor of Seen , recount Better life , "Caffeine hides the signals of drowsiness in the brain. When we are awake, caffeine and adenosine are in direct competition. Consequently, the nap eliminates adenosine, which makes more caffeine receptors available."
Read this then: What happens to your body when you stop drinking coffee for a month, doctors say .
Coffee naps offer several health benefits.
Drinking coffee before taking a nap can offer a range of health benefits. "Research has shown that the combination of caffeine and a nap can improve cognitive and physical performance, problem solving and mental acuity. Michael explains.
A 2010 study published in Progress in brain research have noted that short naps of five to 15 minutes offer almost immediate cognitive operating advantages which can last up to three o'clock . In addition, coffee naps can help prevent excessive caffeine consumption throughout the day, which facilitates obtaining Quality sleeping at night , according to a February 2017 article published in the journal Sleep Medicine Reviews .
The moment is correctly coffee naps.
To get the most out of your coffee naps, it is important to timed them properly. A study published in November 2006 revealed that the ideal nap is a maximum of 30 minutes . Singation of more than half an hour, according to experts, can reduce productivity and disrupt sleep inertia. In addition, a 2020 pilot study published in International chronobiology I looked at the effects of coffee naps on night workers. The researchers discovered that participants who consumed 200 milligrams of caffeine (about two cups of coffee) before sleeping for 30 minutes experienced more energy, an improved concentration and less fatigue than those who consumed a decaffeinated placebo. AE0FCC31AE342FD3A1346EBB1F342FCB
"The type of coffee and the quantity of caffeine consumed must be taken into account when lavishing a coffee nap," said Michael. "It is recommended to drink a cup of coffee 10 minutes before taking a nap of 15 to 30 minutes. The ideal length of a coffee nap is 20 minutes, and this should be taken at least six hours before bedtime. Nap will not effectively increase energy and vigilance and can have the opposite effect. "
For more health information sent directly to your reception box, Register for our daily newsletter .
Here's how to optimize your nap on coffee.
Experts from Amerisleep Recommend quickly to reduce your pre-nap coffee. If you sip it slowly, caffeine can come into force too early, they say, disturbing your quality of sleep. Choosing a cold coffee drink on a hot can facilitate consumption faster. In addition, they recommend opting for black coffee or espresso blows, as they provide caffeine in a purest form, optimizing the efficiency of your nap at the coffee.
"It is important to choose black coffee without sugars or sugar or flavors, because these can cause an unnatural energy peak and crash later, which interferes with digestion," explains Michael.
