#417 – Powernap 2.0 for Peak Performance

The recommended sleep duration for an adult is 7-9 hours, while adult athletes are advised to get 9-10 hours for optimal recovery. However, athletes typically log about 6.5 hours per night. This lack of sleep often results from fitting in morning training before work and perhaps another session in the afternoon, delaying bedtime.

In October 2018, we published an article about the impact of a 20-minute power nap on performance; the article is also available as a podcast episode (episode 158). The study explored had participants engaging in about 30 minutes of light exercise, like jogging or cycling, in the morning, taking a 20-minute power nap (35 minutes of rest) around 3 p.m., then an intense session around 5-6 p.m. Researchers evaluated if there was a correlation between a power nap and enhanced evening performance.

In summary: There was an improvement for participants who slept 6.5 hours or less the previous night, but not for those averaging 7.5 hours. Performance gains ranged from 20% for those who slept just over 5 hours, to 10% for those sleeping around 6.5 hours, with no significant increase for those who slept 7 hours or more.

This study involved 11 males aged 35, so conclusions should be drawn cautiously. Now, five years later, a broader meta-analysis has emerged, summing up existing scientific evidence and examining whether a power nap is still recommended (fingers crossed ;)).

The Meta-Analysis titled "The Impact of Daytime Napping Following Normal Night-Time Sleep on Physical Performance: A Systematic Review, Meta-analysis and Meta-regression" incorporated 18 selected studies involving 269 athletes (90% male, 10% woman, averaging around 30 years of age) who train at least three times weekly, at medium-intensity for approximately 3.5 hours or high-intensity for around 2 hours.

The analysis focused on how power naps affect athletes with adequate sleep and no sleep debt, seeking to determine if naps benefit well-rested athletes. It’s well-documented that sleep-deprived individuals experience significant performance boosts from power naps, the “low hanging fruit” that is unsurprising, as well-rested athletes generally outperform those lacking sleep.

For endurance (Time to Exhaustion), no significant performance improvement from a power nap was noted unless it was 40 minutes or longer, mainly for participants sleeping 7 hours or less the preceding night. Perceived exertion (RPE) was lower post-nap, enabling longer endurance (20 minutes at 60% VO2max, followed by 90% VO2max to exhaustion).

Regarding intervals (Repeated Short-Term Maximal Exercises) and 30-second Wingate tests, no significant boost occurred with 30-second Wingate, but interval benefits were observed. Longer durations of high intensity underscore the importance of being rested. Previous research indicates one night’s poor sleep affects short performances minimally, but cumulative deprivation is detrimental.

Ideally, take your power nap between 1-4 p.m. if you rise around 6 a.m., as post-lunch drowsiness makes this timeframe fitting. Ensure there's enough time after waking and before training, as “sleep inertia” affects peak performance. Although not specifically detailed for athletes, numerous studies validate this for the general populace.

“However, for non-athletes (i.e., inactive individuals), it was reported that performances could be impaired for up to 2 hours post-wake [13]. The time allowed for participants to overcome sleep inertia in the 16 included studies varied from 30 to 270 minutes”

Quick tips for timing and waking:

• Schedule your power nap from 1:00 p.m. to 4:00 p.m. if you wake at 6:00 a.m.
• Allocate time for sleep inertia recovery—studies allowed from 30 to 270 minutes.
• Individual variables (sleep needs, training load, stress) are significant.

In conclusion, a power nap of 30-90 minutes after lunch can be beneficial, but variations in sleep needs, weekly training load, sleep quality, prior sleep, and stress levels contribute to differences. Plan power nap logistics carefully—an understanding boss might allow a post-lunch break. :)

Post-nap performance isn't peak, so account for this with longer warm-ups and intensity strategies. Our update: power naps are longer, with clearer guidance on buffering time from wakefulness to exercise. The previous tip to consume caffeine before a power nap no longer optimizes performance. Now, hold off on caffeine until post-nap 😉