Caffeinated beverages are a common workplace perk. Break rooms usually provide coffeemakers for employee use, and machines dispense cold soda -- sometimes at a subsidized price. Napping in your office, on the other hand, may garner disapproval. However, a few progressive companies provide on-site napping facilities. Nike workers can nap or meditate in quiet rooms set aside for those purposes, while Google's main campus features napping pods. Both caffeine and power naps are good afternoon pick-me-ups. Which is better for you depends on your individual constitution and the culture of your workplace.
Nap Advantages
If you can fall asleep rapidly and have a comfortable napping spot, power naps are effective and take no longer than a coffee break. Just 10 minutes of napping can refresh you and improve job performance. Naps are completely natural and chemical free, unlike caffeine. Your coworkers need not know about your nap if you have access to a private room -- for instance, an office with a closed door and a couch or reclining chair.
Nap Disadvantages
Some people cannot fall asleep fast enough to take advantage of power naps or are unable to sleep for a short amount of time. The ideal power nap is 10 to 30 minutes long. If you nap for longer than 30 minutes, you may wake up feeling groggy or out of sorts, and long naps tend to disrupt nighttime sleep patterns. Many workplaces do not have private, comfortable spots suitable for a nap. Your coworkers may respond negatively if they see you napping, viewing it as a sign of laziness or lack of commitment.
Caffeine Advantages
Caffeine is cheap, readily available and effective. Unless you're a heavy user of caffeine, a cup of coffee or a soda will give you a reliable jolt of energy. Your coworkers are unlikely to disapprove of caffeine consumption, and chatting over the coffee pot may give you opportunities to bond with other coffee drinkers. If used judiciously, caffeine can compensate for lack of sleep, boredom or fatigue.
Caffeine Disadvantages
If you aren't used to caffeine, it may affect you too strongly, causing jitteriness, anxiety and restlessness. It may make it difficult to sleep at night. Caffeine can cause gastrointestinal side effects, including stomach pain and diarrhea. It can interact with medications and botanicals, such as antibiotics, theophylline and echinacea. Caffeine is habit-forming, and you may find it difficult to give up once you're habituated to it. Caffeine withdrawal symptoms include headaches and fatigue.
Recommendations
If you work in a nap-friendly environment and find it easy to fall asleep for 10 to 30 minutes, choose power naps to revive yourself. If you can't fall asleep quickly or if your office is not conducive to napping, then opt for caffeine. MayoClinic.com recommends consuming no more than 500 to 600 milligrams of caffeine per day, the amount in approximately five cups of coffee. Avoid caffeine if you're taking medications that interact badly with it or if it causes unpleasant side effects. Neither power napping nor caffeine is a good substitute for a full night's sleep. If your energy flags in the afternoon due to dehydration or poor nutrition, address those problems first. Try drinking plain water throughout the day and eating a snack that combines complex carbohydrates with protein, such as peanut butter and whole-grain crackers, for an afternoon energy boost.
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