Have you ever hit that point in the afternoon when your brain feels like it’s buffering, your focus disappears, and you catch yourself rereading the same sentence three times? I have. And for a long time, I thought the answer was just more coffee. Push through. Power through. Hustle harder.
But here’s the thing: our brains aren’t built to run endlessly on caffeine and willpower. They’re built for cycles; focus and rest, effort and recharge. When we ignore those rhythms, we don’t just get tired. We lose clarity, creativity, and that quiet spark that helps us actually care about what we’re doing.
Maybe you can relate.
👉 Feeling foggy and distracted no matter how much coffee you drink
👉 Struggling to stay engaged in meetings or conversations
👉 Reaching for another espresso shot but still feeling empty
That’s where something beautifully simple and science-backed comes in: the nap.
More specifically, something coined in the book Take a Nap! Change Your Life by Dr. Sara Mednick: the “napaccino.”
💡 Here’s how it works:
Drink a cup of coffee, then immediately lie down for a 20-minute nap.
It sounds counterintuitive, right? Caffeine and sleep don’t usually mix. But here’s the magic: caffeine takes about 20 minutes to kick in. So by the time you’re waking up, the stimulant is just starting to work its way through your system. You emerge from that short nap not groggy, but sharp, refreshed, and ready to go.
It’s like pressing the reset button on your brain.
When you nap, your brain clears out adenosine, the chemical that builds up and makes you feel tired. Meanwhile, caffeine blocks adenosine receptors. So the nap clears out the fatigue, and the caffeine prevents it from coming right back. Double win.
But it’s more than just biology. It’s permission.
Permission to rest when your body whispers “pause,” not just when it screams “crash.”
Because here’s the truth:
You’re not lazy for needing a nap.
You’re human.
✅ A Shift to Try This Week: The Napaccino Ritual (or Its Calmer Cousin)
Next time you feel drained in the afternoon, skip the doom scroll or sugar crash and try one of these options instead:
Option 1: The Classic Napaccino
- Brew a small cup of coffee, caffeinated tea, or an energy drink.
- Set a timer for 20 minutes.
- Lie down in a quiet, dim space.
- When you wake up, stretch, drink some water, and notice the lift in your energy and focus.
Option 2: The Calm Recharge (Caffeine-Free)
If caffeine makes you jittery or anxious, especially later in the day, try this version:
- Sip a caffeine-free herbal tea like chamomile, lemon balm, or rooibos.
- Set the same 20-minute timer.
- Close your eyes and allow your body to rest.
- When you wake, stretch, drink water, and give yourself a few slow breaths before jumping back in.
Option 3: The Gentle Boost
If you still want a little lift but prefer to skip coffee, try one of these:
• A light green tea or matcha (lower caffeine, slower release)
• A clean energy drink with natural caffeine from sources like yerba mate or green coffee bean
• A tall glass of cold water and a quick 5-minute walk before or after your nap
Even a short rest, caffeinated or not, can transform your afternoon from sluggish to steady.
📅 This Week’s Wellness Challenge:
Each day, notice when your energy dips. Instead of forcing focus, ask:
• What does my body need right now: movement, hydration, or rest?
• Can I give myself permission to pause for 20 minutes?
🌱 Growing Through Rest
Rest isn’t a luxury; it’s an act of alignment. When you honor your body’s natural rhythms, your mind responds with clarity and creativity.
You don’t have to earn your rest. You just have to allow it.
Because sometimes, the most productive thing you can do is close your eyes.
Plant the seeds to succeed; growth starts here, one nap at a time.
