The Nappuccino
I’ve never been a nap person. I always woke up groggy, disoriented, and somehow more tired than before. Then I discovered the Nappuccino during university, buried in a Tim Ferriss post from 2008.
It changed everything.
What is a Nappuccino?
It’s exactly what it sounds like: coffee + nap. Drink an espresso, then immediately take a 20-minute power nap. Wake up and you’re ready to go.
Sounds counterintuitive, right? Coffee before sleep? But there’s actual science behind it.
Why It Works
When you’re awake, your brain accumulates adenosine - a compound that makes you feel sleepy. The longer you’re awake, the more adenosine builds up, and the drowsier you get.
Caffeine works by blocking adenosine receptors in your brain. It doesn’t remove the adenosine - it just prevents your brain from detecting it.
Here’s the trick: caffeine takes about 20 minutes to kick in. During that window, you nap. Sleep naturally clears adenosine from your brain. So when you wake up, you get a double effect:
- Less adenosine from the nap itself
- Blocked receptors from the caffeine now active in your system
The result? You wake up more alert than from either coffee or a nap alone.
My Protocol
- Espresso or black coffee - drink it quickly, don’t sip
- Noise-cancelling headphones + chill music - I use ambient or lo-fi
- Dark room - eye mask works too
- Timer for max 20 minutes - this is crucial
- Get up immediately when the alarm goes off - no snooze
The timing matters. Go longer than 20 minutes and you risk entering deep sleep, which defeats the purpose. You’ll wake up in a fog.
When I Use It
I’m a dad now, which means sleep is a negotiation. The Nappuccino has become a regular tool:
- Early afternoon slump - especially after a short night
- After kindergarten drop-off - my first coffee of the day, but horizontal
It’s not an everyday thing, but when I need it, it works remarkably well.
Give it a try. Worst case, you get a coffee and a short rest.