Coffee and sleep may not seem like a perfect match. However, the concept of “cappuccino” has recently shown that combining these two elements can have benefits.
“Cappuccino” has become a popular method to optimize sleep and wake up feeling more energized by consuming a caffeinated beverage, such as coffee, before taking a short nap.
Coffee Improves Alertness and Performance
In a recent episode of the podcast “The Diary of a CEO“, sleep expert Dr. Cheri Mah from California introduced “cappuccino” as a “useful tool if you’re looking for a slight boost in alertness and performance.”
Coffee and sleep may not seem like a perfect match.
According to Mah, you should consume a caffeinated beverage 20-30 minutes before napping. Caffeine will start to take effect about 15 minutes after consumption.
“If you can fall asleep within 5-10 minutes while the caffeine is just starting to kick in, when you wake up after 20-30 minutes… the caffeine will be effective,” she said.
Research has shown that the energy from both caffeine and a short nap “is more effective in enhancing alertness and improving performance for several hours” compared to just drinking caffeine or simply taking a nap, Mah added.
Clinical psychologist Dr. Kelly Baron, director of the Behavioral Sleep Medicine Laboratory at the University of Utah, described cappuccino as a “great technique that has scientific backing.”
“Drinking a little caffeine combined with a short nap is better than doing either one alone,” she told Fox News Digital. “When you wake up after a short nap of 20-30 minutes, the caffeine will start to take effect.”
This method has been tested with specific activities such as driving and shift work, Baron noted. “Short naps with or without caffeine are proven techniques to enhance performance for those feeling drowsy,” she said.
Pay Attention to Coffee Preparation
While it’s ideal to get seven to nine hours of sleep each night, this can be challenging for some individuals.
Nutrition expert Ilana Muhlstein from Los Angeles also agrees that cappuccino can be a “great strategy to boost alertness,” but emphasizes that it’s important to consider how people prepare their coffee.
“Drinking coffee with a lot of sugar or high-calorie cream can diminish some of its potential health benefits,” she said. “Consuming too much sugar can lead to sudden spikes and drops in energy, which can counteract the benefits of a short nap and caffeine.”
Muhlstein recommends drinking black coffee or adding a little regular or plant-based milk, along with no-calorie sweeteners like stevia or monk fruit.
“This way, you’ll reap the benefits of cappuccino without the downsides of excess sugar or calories,” she said.
According to the Mayo Clinic, consuming up to 400 milligrams of caffeine daily is considered safe for most healthy adults. However, excessive caffeine intake can cause side effects for some individuals. Those who have concerns should consult a physician.
