Caffeine vs Nap vs Placebo on Memory and Performance
Summary
This crossover laboratory study directly compared the effects of caffeine (200 mg), a 60–90 minute nap, and placebo on three types of memory. Naps improved recall of words and boosted perceptual learning, outperforming both caffeine and placebo. In contrast, caffeine significantly impaired motor skill learning and did not improve verbal memory. These findings suggest that short naps are more effective than caffeine for supporting memory and learning.
Why It Matters For Night Shift Workers and Night Owls
Although this study was done in well-rested people, it shows that naps can strengthen memory and learning in ways caffeine cannot. In fact, caffeine may hinder certain types of skill learning. For night-shift workers, this highlights that when possible, scheduling a short nap may restore brain function more effectively than relying only on coffee or energy drinks. Naps help the brain process and store information, while caffeine mainly masks tiredness without addressing its impact on memory.
Notes
General adult sample.