The power of daytime naps for athletes 😴
The best recovery and performance enhancer?
Enhanced physical performance, attention, and mood states after a nap opportunity following a sleep restriction night in female athletes: A randomized controlled trial
Background
Inadequate sleep can significantly impair multiple aspects of athletic performance and recovery‼️
But can daytime naps remedy a poor nights sleep? 🧐
Study Details
This new study recruited 14 female boxers to complete three separate conditions…
1️⃣ No nap (N0)
2️⃣ 40-min nap (N40)
3️⃣ 90-min nap (N90)
…after both normal sleep AND sleep restriction (6 conditions total) 🥱
Key Findings
Results from physical / cognitive / recovery testing showed that…
🏃♀️ Total distance and higher distance were better after both nap conditions after normal sleep vs sleep restriction
📝 Fatigue index was lower in both nap conditions vs no nap, and lower in N90 vs N40
After napping (both N40 + N90)…
🔋 Recovery increased
🧠 RPE, DOMS, pain perception decreased
😄 Mood state improved
…with N90 showing the greatest benefits ⏰
Conclusion
Overall, a 90-min nap provided greater benefits than a 40-min nap in enhancing…
⚡️ Physical performance
👁️ Attention
🔋 Recovery
🧠 Mood
And reducing…
📉 Exertion
💥 Pain
💪 Soreness
…after both normal sleep and sleep restriction ⏰
A daytime 90-min nap may be your best recovery strategy ✅