Does Daytime Napping Improve Physical and Mental Performance?
The sweet science of siesta strength.
This study is a systematic review and meta-analysis examining whether daytime napping improves sport-related cognitive and physical performance and reduces fatigue, both after normal sleep and partial sleep deprivation.
PMID: 36690376
Key Points
Aim
The study aimed to quantify the effects of daytime napping on cognitive performance, physical performance, and perceived fatigue in athletes and physically active adults, and to explore how nap duration and timing influence these effects.
Methods
The authors systematically searched six databases for randomised controlled trials up to December 2022.
Included studies involved adults aged 18-35 who were athletes or physically active.
Interventions were daytime naps of any duration after either normal sleep or partial sleep deprivation.
Outcomes measured were cognitive performance (e.g., reaction time, attention), physical performance (e.g., strength, speed, endurance), and fatigue perception.
Data from 22 trials with 291 male participants (164 trained athletes, 127 physically active) were meta-analysed.
Effects were expressed as standardised mean differences (SMD) using random-effects models.
Analyses considered nap duration and time from nap awakening to performance testing.
Related
Results
Napping between 12:30 pm and 4:50 pm, most commonly around 2:00 pm, significantly improved:
Cognitive performance (SMD=0.69; moderate effect)
Physical performance (SMD=0.99; large effect)
Reduced perceived fatigue (SMD=−0.76; moderate-to-large effect)
These benefits were observed both after a normal night's sleep and partial sleep deprivation.
The most effective nap duration was between 30 and less than 60 minutes.
Benefits were greater when at least 1 hour elapsed between waking from the nap and performance testing, likely to avoid sleep inertia.
Evidence was less conclusive on whether napping fully compensates for performance deficits caused by partial sleep deprivation.
Practical Takeaways
Incorporating a daytime nap of 30 to 60 minutes in the early to mid-afternoon (around 2 pm) can enhance both mental and physical performance and reduce feelings of fatigue.
Allow at least one hour after waking from the nap before engaging in intense physical or cognitive activities to maximise benefits.
Napping is beneficial even if you had a normal night's sleep, not just when sleep-deprived.
While napping may help mitigate some negative effects of partial sleep loss, it should not be relied upon as a full substitute for adequate nocturnal sleep.
Key Takeaways
Daytime napping is an effective, non-invasive strategy to improve sports-related cognitive and physical performance and to reduce fatigue.
The optimal nap duration is 30 to <60 minutes, with timing around early to mid-afternoon.
Waiting at least 60 minutes after waking from a nap is important to avoid sleep inertia and maximise performance benefits.
Napping benefits apply both after normal sleep and partial sleep deprivation, although more research is needed on the latter.
This meta-analysis provides quantitative evidence supporting napping as a practical recovery and performance-enhancing tool for athletes and physically active individuals.
This comprehensive analysis establishes daytime napping as a valuable practice for enhancing sports performance and managing fatigue, with clear guidelines on timing and duration to optimise its effects.
Reference
Mesas AE, Núñez de Arenas-Arroyo S, Martinez-Vizcaino V, Garrido-Miguel M, Fernández-Rodríguez R, Bizzozero-Peroni B, Torres-Costoso AI. Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue? A systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2023 Apr;57(7):417-426. doi: 10.1136/bjsports-2022-106355. Epub 2023 Jan 23. PMID: 36690376.