Can Power Naps Rescue a Night of Lost Sleep?

In a perfect world, we'd all enjoy a solid seven to nine hours of peaceful sleep each night. But life often has other plans, whether it's a late-night journey, caring for a sick child or pet, or getting lost in a captivating book or TV series. The result is the same: after just four hours of sleep, morning arrives, and we need our brains and bodies to function. So, the big question is: can a power nap make up for the impact of sleep deprivation on our alertness and performance? A recent study from the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University in England dives into this intriguing topic.

To see if naps could counter the effects of sleep deprivation, the researchers conducted an experiment with 15 young men (average age: 22) who were into resistance training. The study had a simple plan:

Week 1: Two nights of sleep deprivation + no nap
Week 2: Off week
Week 3: Two nights of sleep deprivation + 30-minute nap
Week 4: Off week
Week 5: Two nights of sleep deprivation + 60-minute nap

On nights 1, 3, and 5, participants got only four hours of sleep. After each bout of sleep deprivation, they faced various tests to measure physical, cognitive, and emotional performance.

What the Study Discovered

The study brought some interesting findings. Naps didn't impact how much the guys could lift when sleep-deprived. But here's the twist: naps did boost mood, alertness, vigor, and happiness. Even cognitive function saw improvements on nap days. Strangely, whether the nap was for 30 or 60 minutes didn't make much of a difference.

Keep in mind that this is just one study with a small group (only 15 young men). It didn't include a baseline where they slept normally before the sleep-deprived tests. So, we can't say for sure if sleep deprivation really affected their gym performance. And interestingly, it contradicts another small study from the same place that found naps helped physical performance after three hours of sleep but not four.

Key Takeaways

Naps Vary from Person to Person: People's responses to napping can be pretty different. Some swear by its refreshing effects, while others find that it turns them into zombies. And for some, an afternoon nap might lead to insomnia later. So, what works can be quite individual.

Making Naps a Habit: Instead of seeing naps as a quick fix for a sleepless night, think of them as a regular tool. Suggest taking a nap about eight to nine hours after waking up, not just after a bad night. It could be handy if you can't consistently get a good stretch of sleep at night or if interruptions are common.

Perfecting the Art of Napping: You don't necessarily need to fall asleep during a nap for it to be beneficial. Some people call it "yoga nidra" or "non-sleep, deep rest." In the study, participants relaxed in a dark, quiet room without dozing off, and it still worked.

Crafting the Right Nap Duration: Help yourself wake up fresh by keeping the nap short (around 20 minutes) or long (90 minutes) to avoid that groggy feeling. Stick to light sleep stages, and you'll be good to go.

While this study gives us some cool insights, it's not the final word. After all, napping's effects can be different for everyone.

So, why not try making naps a part of your routine and see how it feels for you?

Whether you're aiming for a quick recharge or a more profound rejuvenation, harnessing the power of strategic naps might just be the key to sustaining your peak performance. And if you're seeking personalised guidance and support on your journey, consider coaching as a valuable resource. Remember, it's never too late to optimise your well-being!

References:

Gallagher C, Green CE, Kenny ML, Evans JR, McCullagh GDW, Pullinger SA, et al. Is implementing a post-lunch nap beneficial on evening performance, following two nights partial sleep restriction? Chronobiol Int. 2023 Sep 2;40(9):1169–86.

Brotherton EJ, Moseley SE, Langan-Evans C, Pullinger SA, Robertson CM, Burniston JG, et al. Effects of two nights partial sleep deprivation on an evening submaximal weightlifting performance; are 1 h powernaps useful on the day of competition? Chronobiol Int. 2019 Mar;36(3):407–26.

Can power naps make up for lack of sleep?. Precision Nutrition. (n.d.).

Quick links