Napping

Napping is short daytime sleep, most commonly studied in 20–90 minute doses in the early afternoon.

What published research reports

A systematic review in Nature and Science of Sleep (2021) covering napping in athletes reported that naps of roughly 20–90 minutes, taken between about 1 pm and 4 pm, were associated with improved sprint performance, reaction time, alertness and cognitive measures — with the clearest benefits in athletes who were sleep-deprived — and that longer naps or naps late in the day can cause grogginess on waking (sleep inertia) and interfere with night sleep. The review reports naps as a supplement to adequate night sleep in the published literature, not a replacement for it.

References

• Lastella M, et al. To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance. Nat Sci Sleep. 2021;13:841–862. PubMed