Recovery
B · Reasonable confidenceWhat a daytime nap does for athletes
Subject: To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance
What this means
Naps may benefit physical and mental performance, perceived fatigue and night-time sleep. The authors suggest naps of 20 to 90 minutes between 13:00 and 16:00.
Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE · 2021 · Nature and Science of Sleep
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Napping (particularly 20-90 min) improved alertness and aspects of athletic performance in athletes. Short naps (20-30 min) were optimal for acute alertness without grogginess, while longer naps (>90 min) showed risk of sleep inertia.
Who this applies to
Able-bodied athletes with a mean age of 12 years or older.
Size of the research
Thirty-seven studies of moderate quality.
What to keep in mind
Most studies gave no consistent data on nap duration and timing. After waking, the authors advise allowing 30 minutes before training or competition.
Practical conclusion for REZA
Concrete advice for clients feeling an afternoon slump: a 20-30 minute nap gives the best alertness boost without grogginess — anything over 90 minutes can backfire.
View method and source
Methodology
Systematic review
Population
Observational and experimental studies; athletes
Intervention
Napping (various durations and timing)
Outcome measures
Athletic performance measures, alertness, cognitive function
Limitations
Heterogeneity in nap protocols; limited RCTs; varying performance measures; observational data.
Original source
DOI: 10.2147/NSS.S315556
View the publication →Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression
Next study →The Importance of Sleep in Athletic Performance - A Systematic Review
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.