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

Omar Boukhris,Hsen Hsouna,Hamdi Chtourou,Nick Bott,Nizar Souissi,Omar Hammouda,Sergio Garbarino,Jordan M Glenn,Khaled Trabelsi,Nicola Luigi Bragazzi,Raouf Abdessalem,Achraf Ammar,Tarak Driss

doi:10.3390/ijerph17134650

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.

Highlights

A major factor reported to significantly disrupt or impair performance outcomes is sleep [1].For trained athletes, sleep perturbations could be related to late-night competition [2], nightmares before competition [3], and/or early morning training sessions [4]
The main findings of the current study were that both nap opportunity durations positively affected maximal voluntary isometric contraction (MVIC), physical performance during the 5-m shuttle run test (5mSRT), attention, sleepiness, and mood states
The current study reported a significant correlation for change between physical cognitive performance (i.e., MVIC, total distance (TD)) and sleepiness perception

Summary

Introduction

A major factor reported to significantly disrupt or impair performance outcomes is sleep [1].For trained athletes, sleep perturbations could be related to late-night competition [2], nightmares before competition [3], and/or early morning training sessions [4]. Sleep is essential for the recovery process due to its physiological and psychological reparative effects [1]. Athletes are frequently exposed to high-intensity training and competition programs and they require more sleep than the general population due to increased mental and physical demands [1]. Napping is a recovery period defined as a propensity to sleep in response to the post lunch dip process, which was associated with reductions in core temperature and vigilance and an increase in the tendency to sleep [6]. Sleepiness [7,8], mood states [9], psychomotor [10], cognitive [7,9,11], and physical performances [11,12,13,14,15,16] have been positively associated with napping

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Discussion

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