Caf-Nap: A 20-Minute Power-Nap With Punch

Yesterday I described the process of caffeine fading as a technique to cut back on the coffee and soda consumption that can interfere with sleep.

Another technique for making it through the day on reduced caffeine is the Caf-Nap:

1.  Drink 1 cup of coffee or black tea.
2.  Close your eyes and take a 20-minute nap.

When you wake up, the caffeine should be kicking in and you will have gotten some of your rest while waiting. This little double-surge of rest and caffeine should take you through the rest of the afternoon. (In keeping with the guidelines of caffeine fading, try not to take a Caf-Nap after 2:00 p.m.)

Granted, this may not be an option unless you have an office door you can close -- but it can be done on a lunch break by sleeping in your car, if you can set your cell phone or wrist watch alarm to wake you up after 20 minutes.

More details on the Caf-Nap and why it works are available in my book.  In "Good Night" you will also find a quiz to help determine your personal level of caffeine dependency -- whether you're consuming an average amount of caffeine or too much -- and an Action Plan to cut back, if necessary.