A 20-minute nap can enhance alertness and concentration without causing sleep inertia, which is the grogginess some people feel after longer naps.

Delaying caffeine intake by 90 to 120 minutes after waking can help offset afternoon crashes and improve nighttime sleep quality.

Caffeine acts as an adenosine antagonist, preventing sleepiness and enhancing alertness, but the timing and amount of caffeine consumed are crucial for optimizing sleep.

When individuals reduce or eliminate caffeine intake, they often experience improved sleep quality and increased energy levels.

I delay my caffeine intake for 90 to 120 minutes after waking to avoid a caffeine crash later in the day, optimizing my energy levels.

The term 'power naps' originated from a need to rebrand 'prophylactic napping' to make it more appealing to pilots, emphasizing strength and efficiency.

Delaying caffeine intake after waking can help clear adenosine, which builds up during sleep, rather than blocking adenosine receptors immediately with caffeine.

NASA's research found that short naps can boost alertness by nearly 20% and task productivity by almost 50%, leading to the development of the 'NASA nap' culture. The most optimal time to nap during a long-haul flight is early on, as it sustains energy throughout the flight.

Delay caffeine intake for 90 to 120 minutes after waking to clear residual adenosine and avoid an afternoon crash.