Does drinking coffee right before a nap help you sleep better?

Coffee and sleep may not sound like a perfect match.

The "cappuccino" has become a popular method to optimize sleep and wake up with more energy by drinking a caffeinated beverage, such as coffee, before lying down for a nap.

Coffee improves alertness and performance

In a recent episode of the "Diary of a CEO" podcast, California-based sleep expert Dr. Cheri Mah introduced the "cappuccino" as a "useful tool if you're looking for a slight boost in alertness and performance."

According to Mah, a cappuccino requires you to drink a caffeinated beverage 20 to 30 minutes before taking a nap. The caffeine will start to take effect 15 minutes after consumption.

“If you can fall asleep within five to 10 minutes while the caffeine is starting to kick in, then when you wake up 20 to 30 minutes later… the caffeine will have taken effect,” she says.

Research has shown that the energy from both caffeine and a nap is “more effective at increasing alertness and improving performance for several hours,” compared to caffeine alone or napping alone, Mah says.

Clinical psychologist Dr. Kelly Baron — director of the behavioral sleep medicine laboratory at the University of Utah — describes the cappuccino as a “wonderful and scientifically proven technique.”

“Having a little bit of caffeine, plus a nap, is better than just doing either one,” she told Fox News Digital . “By the time you wake up from a 20- to 30-minute nap, the caffeine will have started to kick in.”

This method has been tested for certain activities, such as driving and shift work, Baron says. “Short naps with or without caffeine are proven techniques to enhance performance for people who are feeling sleepy,” she says.

Pay attention to how to make coffee

Although it is ideal to get seven to nine hours of sleep each night, this can be difficult for some people.

Los Angeles-based nutritionist Ilana Muhlstein agrees that cappuccinos can be a "great strategy for boosting alertness," but notes that it's important to consider how people prepare their coffee.

“Drinking coffee with lots of sugar or high-calorie creamer can negate some of the potential health benefits,” she says. “Consuming too much sugar can lead to spikes and crashes in energy, which can counteract the effects of naps and caffeine.”

Muhlstein recommends drinking your coffee black or adding a splash of regular or plant milk, a zero-calorie sweetener like stevia or monk fruit.

"This way, you get the benefits of a cappuccino without the downsides of excess sugar or calories," she says.

According to the Mayo Clinic, consuming up to 400 milligrams of caffeine daily is considered safe for most healthy adults. However, consuming too much caffeine can cause side effects for some people. Anyone with concerns should consult a doctor.

Source: https://tuoitre.vn/uong-ca-phe-ngay-truoc-khi-ngu-trua-giup-ngu-ngon-hon-20240911220628865.htm