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It may seem counterintuitive to combine caffeine and sleep. And yet, according to fans of the “caffeinated afternoon nap,” said association provides a real boost of energy. We count with two specialists.
It’s 2 p.m. and the evidence is there. In this situation, you have two solutions: sleep for a few minutes or drink coffee. What if you could do both? As incredible as it may seem, the “coffee nap”, also called the “caffeinated nap” or “nappuccino”sleep” and cappuccino) would be an option to consider according to his followers on TikTok. The principle. Enjoy the drink about twenty minutes before going to bed. A video shared by TikToker @justbrandonvu last May and has more than 6.1 million views today extolls the benefits of this technique. Sleeping with caffeine is said to be refreshing for the mind, energizing to the point that it erases that groggy state upon waking, and even qualifies as an aid to concentration. But is it really an effective reflex?
Feedback without real scientific value
Some “sleepers” can testify about it. we can sometimes feel nauseous or even muddy when we wake up from sleep. This sensation, called sleep inertia or sleep intoxication, is a buffering and generally transient state that allows the body to gently wake up. That’s why, “in principle, consuming a psychoactive beverage like coffee before bed would help to dissipate this state more quickly upon waking,” comments Brice Faraut (1), a neuroscience researcher at the Center for Sleep and Vigilance. Hotel-Dieu.
In turn, Astrid Nehlig, director of research at the National Institute of Health and Medical Research (Inserm) and a specialist in the effects of coffee on health, confirms the stimulating effect of caffeine. “As soon as the drink is swallowed, caffeine is distributed throughout the body to reach its peak activity in the brain after 30-45 minutes,” notes the researcher. This then prevents adenosine, a sleep-promoting molecule, from binding to its receptors and blocking its action. So after half an hour we end up with the expected effects: increased alertness, better concentration, reduced reaction time and better cognitive function.
However, the combination of these two habits has not yet been the subject of any scientific demonstration, recalls Astrid Nehlig. “The merits of sleeping with caffeine are based on feedback, but without any real scientific value,” he points out.
Different reactions
Moreover, several factors can weaken the theory. Remember that some people have trouble falling asleep quickly. “However, if we don’t fall asleep after half an hour, it’s counterproductive,” emphasizes Brice Faraut, “caffeine will work and keep us awake.” In addition, we evacuate the caffeine taken during the day more or less quickly, it all depends on the metabolism of each person. “The average half-life of caffeine, the time it takes us to eliminate half of the absorbed substance, is 2 to 5 hours. And in the case of slow metabolizers, that duration can reach 16 hours, Astrid Nehlig notes. This only increases if you consume several coffees during the day. Finally, not everyone is sensitive to the energetic effects of the black drink.
In the end, to find out if the association with coffee is right for you, the best thing is to experiment and form your own opinion, suggest the scientists. “Those who respond best to its psychostimulant effects may benefit from a caffeinated nap before hitting the road again during a long commute or night shift,” suggests Brice Faraut. And if this method does not work, the neurologist suggests a simpler reflex to restore energy and protect sleep: go for a walk and be exposed to natural light during the day to activate sleep-wake rhythm synchronizers.
(1) Brice Farout is the author Saved from sleep, little sleep, and big wins for sleep debt, published by Actes Sud, 256 pages, €11.
Source: Le Figaro
