Stop Relying on Coffee—Here’s the 20-Minute Hack You’re Missing
Ever feel like you're just dragging through the afternoon, no matter how much coffee you drink?
Background
I used to be a caffeine addict back in middle and high school in Vietnam. I had a caffeine abuse problem. I’d mix Red Bull and black coffee together for a stronger kick, just to stay awake during lectures. But no matter how much I drank, I’d crash and fall asleep like I’d just had chamomile tea. Part of it was due to the teachers' warm, yappy voices, and part because classes started at 7 AM, unlike in the US where they start at 8 or 9 AM.
New Country, New Me (?)
When I moved to the US for college, the education was easier, and the schedule was more flexible. I had all the time in the world to sleep—despite the stereotyped of college student pulling all-nighters. Eventually, I managed to wean myself off the caffeine dependence.
But like all addictions, they come back, but not as strong this time. I was working out in the afternoon and needed that caffeine fix because of afternoon crashes and slumps.
It started with tea, then transitioned to energy drinks. I was dealing with crashes, jitters, and worse sleep at night.
The 20-Minute Nap
Nothing seemed to work until I stumbled upon a few YouTube videos about power naps.
They said 15–20 minutes was all you needed. I tried it with an open mind, but usually, my naps ended up lasting longer—an hour and a half or more. When I woke up, I felt like I’d just come out of a coma, with my head feeling like it was filled with bricks. I stopped for a while and stuck to my usual routine.
There was one day that changed everything however. After class, I was exhausted, my head felt heavy, and I was about to power through it like I always did. Then I thought, “Eh, fuck it,” and set an alarm for 20 minutes.
Low and behold, when the alarm went off, I hadn’t even gotten that deep into sleep. The effects were subtle at first but became more apparent as I got up and started working again. I was faster, lighter, and fresher. It felt like the first hour of waking up in the morning. It was magical.
Since then, I’ve been taking a 15–20 minute nap after work and haven’t looked at another cup of coffee or can of energy drink. I feel better, my skin’s shinier, my sleep’s fantastic—and best of all, I don’t feel guilty about drinking those things anymore.
Closing Thoughts
Naps can be a very effective way for you to stay on your A game through out the day. Given that it only takes 20 minutes for this magical "drug" to change your life I'd recommend give it a try for a week. You're trading 20 minutes for a full afternoon and evening of cognitive wellness.