1. You’re feeling sleepy. Sluggish. Barely awake.

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2. But you have so much left to do today!

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3. You know that drinking coffee will give you a jolt.

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Thank you caffeine!

4. You also know that taking a nap will feel so, so good.

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And it might be exactly what you need to recharge for the long afternoon!

5. But did you know that coffee + nap … in that order … is the REAL secret to waking up refreshed and energized and ready to tackle ANYTHING?

It’s true. Numerous research studies have shown that drinking about 150 to 200 mg of caffeine immediately before taking a 15- to 20-minute nap is the most effective way to take a power nap. It’s the MOST POWERFUL power nap.

6. Step One: Drink a cup of coffee pretty quickly.

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Coffee is better than diet soda or tea because it has more caffeine. (So you know, eight ounces of brewed coffee has about 163 mg of caffeine). And you should drink it quickly, because it takes about 20 minutes for the caffeine to really kick in, and you want enough time to enjoy your nap.

7. Step Two: Take a nap for 15 to 20 minutes.

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It’s OK if you don’t fall fully asleep. Also, the key is that you actually wake up and get out of bed within 20 minutes because any longer than that and you risk falling into a deeper stage of sleep. And that would ruin everything.

8. Step Three: Wake up and get to work!


You will feel more awake than if you’d just napped, or just drank coffee. And you will also perform better on any cognitive tests (aka things where you need to use your brain).

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