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03rd Apr 2024

Caffeine nap: The sleep hack that will leave you feeling rejuvenated after 30 minutes

Sophie Collins


This caffeine nap trick is what every sleepy girly needs to know!

My love of naps ended years ago simply because of how sh*t I felt every time I woke up from a 30 minute cat nap.

I had heard of the caffeine trick while scrolling on TikTok and thought nothing of it. However, now experts are backing this method for those who live busy lives and rely on a quick 30 minute nap during the day.

If you’re as intrigued as we are, here’s what you need to know according to James Wilson, AKA the Sleep Geek.

The Caffeine Trick

Drinking coffee before a nap is very beneficial, and it’s all down to how long it takes coffee to get to work in our system.

It seems like a counter-intuitive thing to do when we are in desperate need of rest, however, James explained: “It’s said that one way to get more from your nap is to have a shot of caffeine beforehand. 

“Caffeine takes roughly 30 minutes to metabolise, and as you wake, you can get the double benefit of nap rejuvenation and caffeine alertness.”

While you might be quick to jump and try this method, the Sleep Geek also warned that: “It’s important to note that everyone’s preferences are individual to them, so a caffeine nap may work for some, while not for others.”

The Best Nap

If you’re serioius about making the most of your midday down time, the Sleep Geek also says you should choose your location wisely; “taking your nap under the covers in bed can make it harder to wake up when the alarm goes off, and a 30-minute nap can easily become a six-hour sleep. 

“Instead opt for somewhere else you find relaxing, using an eye mask and ear plugs if you need dark and absolute quiet.”

The next thing to remember is that timing is key; “Napping before 2 o’clock in the afternoon will make it less likely to impact your nighttime sleep. In terms of how long, research shows the optimum time for a nap is five to 15 minutes. 

“However, it is hard to control sleep in this way. Set your alarm for 30 minutes – it might take you 10 to 15 minutes to fall asleep and then you get 10 to 15 minutes of napping. 

“This will be enough to leave you alert and active, but not so much that you are heavy headed and confused.”