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Need to get higher? Take a nap!

Is daytime napping an efficient technique to enhance sport-related cognitive and bodily efficiency and cut back fatigue? A scientific assessment and meta-analysis of randomised managed trials.

Mesas AE, Núñez de Arenas-Arroyo S, Martinez-Vizcaino V, Garrido-Miguel M, Fernández-Rodríguez R, Bizzozero-Peroni B, Torres-Costoso AI. Br J Sports activities Med. 2023 Apr;57(7):417-426. doi: 10.1136/bjsports-2022-106355. Epub 2023 Jan 23. PMID: 36690376.

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Take-Dwelling Message

Napping between 30 and 60 minutes improves cognitive and bodily efficiency and reduces perceived fatigue.


Ample sleep is critical for optimum sports activities efficiency. Napping after an evening of regular sleep or with partial sleep deprivation can enhance bodily and cognitive sports activities efficiency. A meta-analysis of medical trials testing the advantages of napping might assist us perceive how a lot napping helps and tips on how to optimize a nap.

Research Purpose

The researchers accomplished a scientific assessment and meta-analysis to know daytime napping impacts cognitive and bodily efficiency and the notion of fatigue. In addition they thought of the results of nap period and timing earlier than sports activities exercise.


Researchers carried out a complete literature seek for medical trials with(1) individuals 18 years of age or older, (2) napping or daytime sleep as an intervention, (3) a non-napping comparability, and (4) an final result of both cognitive or bodily efficiency, or notion of fatigue. Two researchers evaluated the standard of the included research utilizing the Cochrane Collaboration device for assessing the danger of bias. Knowledge from every examine had been extracted and analyzed.


The authors analyzed 22 medical trials. The pattern dimension of included research ranged from 7 to twenty individuals, totaling 291 male individuals throughout all research. Cognitive efficiency was primarily measured with digital cancellation or response time. Bodily efficiency was measured primarily by a 5-minute run take a look at, and fatigue was primarily measured by the speed of perceived exertion take a look at.

Napping improved cognitive and bodily efficiency and decreased the notion of fatigue. The simplest napping period ranged from 30 and <60 minutes and occurred greater than 60 minutes earlier than a sports activities exercise. These outcomes had been true after an evening of regular sleep or partial sleep deprivation.


General, this examine helps that napping advantages cognition and sports activities efficiency. Napping additionally decreases one’s notion of fatigue. Surprisingly, all the individuals had been younger males. Therefore, whether or not these outcomes apply to different genders and older adults is unclear. This examine additionally doesn’t deal with if a nap helps when somebody is considerably sleep disadvantaged.

Medical Implications

Clinicians ought to know that napping 30 to 60 minutes not less than an hour earlier than an exercise might enhance efficiency if the particular person had an evening of regular sleep or partial sleep deprivation.

Questions for Dialogue

Have you ever advocated for napping in your present medical observe? What methods have you ever discovered notably useful in implementing napping?

Written by Kyle Harris
Reviewed by Jeffrey Driban

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