A 90 min Daytime Nap Opportunity Is Better Than 40 min for Cognitive and Physical Performance

doi:10.3390/ijerph17134650

Paper

A 90 min Daytime Nap Opportunity Is Better Than 40 min for Cognitive and Physical Performance

Published Jun 28, 2020 · O. Boukhris, K. Trabelsi, A. Ammar

International Journal of Environmental Research and Public Health

Q2 SJR score

39

Citations

4

Influential Citations

Full textSemantic Scholar

Abstract

This study examined the effects of different nap durations on attention and physical performance as well as mood states, sleepiness, perceived exertion (RPE), recovery (PRS), and muscle soreness (DOMS) in trained men. Fourteen amateur team sport players (age: 20.3 ± 3.0 years, height: 173.1 ± 6.7 cm, body-mass: 68.1 ± 6.6 kg) performed a maximal voluntary isometric contraction (MVIC) test, 5-m shuttle run, and the digit-cancellation (i.e., attention) test after a no-nap (N0) and 40-min (N40) and 90-min (N90) of nap opportunities. Subjective measurement of mood states, RPE, PRS and DOMS were determined. Compared to N0, both nap durations enhanced attention, MVIC, total distance (TD), and higher distance (HD) (p < 0.001), with a higher gain after N90 compared to N40 for attention (Δ = +3), MVIC (Δ = +30 N) and TD (Δ = +35 m) (p < 0.001). Total mood scores were better after N40 and N90 compared to N0 (p < 0.05), with lower scores after N90 compared to N40 (p < 0.05). DOMS and RPE scores were significantly lower and PRS was significantly higher after N40 and N90 compared to N0 and after N90 compared to N40 (p < 0.05). Although both nap opportunity durations were beneficial, N90 was better than N40 for improving physical performances and attention as well as the perception of recovery, reducing fatigue perception, muscle soreness, and negative mood states.

Non-RCT

Rigorous Journal

Study Snapshot

A 90-minute nap is better than a 40-minute nap for improving physical performance, attention, and reducing fatigue perception, muscle soreness, and negative mood states in trained men.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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A 90 min Daytime Nap Opportunity Is Better Than 40 min for Cognitive and Physical Performance

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References

Improved Physical Performance and Decreased Muscular and Oxidative Damage With Postlunch Napping After Partial Sleep Deprivation in Athletes.

Napping after partial sleep deprivation can improve athletic performance and reduce muscle and oxidative damage, with longer naps being more beneficial for higher performance levels.

Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep

Nap opportunities 35 minutes improve physical performance and attention, while no significant effect is observed on feelings and fatigue scores.

Nap Opportunity As a Strategy to Improve Short-Term Repetitive Maximal Performance During the 5-m Shuttle Run Test: A Brief Review

Nap opportunities can improve short-term repetitive maximal performance in athletes, with a better effect when napping for 45 minutes and at 14h00 or 15h00.

Effect of napping opportunity at different times of day on vigilance and shuttle run performance

Napping for 25 minutes at 14h00 and 15h00 improves short-term maximal exercise performance, while napping at 13h00 does not, and vigilance and perceived exertion are not influenced by napping.

Nap Opportunity During the Daytime Affects Performance and Perceived Exertion in 5-m Shuttle Run Test

Napping for 45 minutes during the daytime improves performance and reduces fatigue during a 5 m shuttle run test.

Citations

Effects of a 40-min nap on performance following evening exercise before, during, and after Ramadan fasting.

A 40-minute nap after exercise improves physical and cognitive performance during and after Ramadan.

Post-Lunch Napping as a Strategy to Enhance Physiological Performance and Cognitive Function in Elite Volleyball Players

Post-lunch naps of 25 or 45 minutes significantly improve physiological and cognitive performance in elite volleyball players, with potential gender-specific benefits.

Enhancing Anaerobic Performance in Kickboxers: The Strategic Role of Short-Duration Napping

Short-duration napping significantly improves anaerobic performance parameters in kickboxers, particularly in power-related aspects.

A 90- followed by a 30-min nap reduces fatigue whereas a 30- followed by a 90-min nap maintains cognitive performance in night work: A randomized crossover-pilot study.

Taking two brief naps during night work can reduce fatigue and maintain cognitive performance.

The impact of a 40‐min nap on neuromuscular fatigue profile and recovery following the 5‐m shuttle run test

A 40-minute nap improves short-term maximal performance, perceived recovery, and neuromuscular responses, reducing perceived fatigue compared to a no-nap condition.

The Impact of Sleep Interventions on Athletic Performance: A Systematic Review

Sleep interventions, such as sleep hygiene, sleep extension, or napping, can improve athletic performance in individuals and teams.

The combined effects of napping and self-selected motivation music during warming up on cognitive and physical performance of karate athletes

A combination of listening to self-selected motivational music during warm-up with a 30-minute nap can enhance cognitive and physical performance decline caused by exercise fatigue in karate athletes.