“Power Nap” has been a popular term for a long time. It refers to a short sleep, typically a nap of 30 minutes or less. Over the last 10-15 years numerous research has been done to show these types of naps are indeed powerful, as they have provided benefits to both cognitive and physical performance. Below are summaries of results.
Cognitive Performance
A 2010 Study found naps can reduce sleepiness and improve cognitive performance. It’s noted that a “brief nap” was categorized as 5-15 minutes, and that benefits are seen almost immediately and last from 1 to 3 hours upon waking. The study also noted that early afternoon seems to be the best time for a nap.
A 2008 study comparing no nap, short nap, and long nap and their effects on memory recall. Findings showed superior memory recall for both nap conditions in contrast to the waking group. Though long naps outperformed short nap, the research group concluded results demonstrate that even an ultra-short period of sleep (no longer than 6 minutes in this study) is sufficient to enhance memory processing. They suggest that “the mere onset of sleep may initiate active processes of consolidation which - once triggered - remain effective even if sleep is terminated shortly thereafter.”
Finally, a recent 2021 meta-analysis on the effects of short day-time naps concluded that napping in the afternoon improved cognitive performance with beneficial effects of early nap. The meta-analysis did note that studies in the future should continue to be done in “real work settings before implementing daytime napping at work as a preventive measure to improve work efficiency.” Most of the current literature includes laboratory settings.
Physical Performance
Recent research in 2021 compared 20-minutes vs 90 minutes on the effect of post-lunch napping on mood, reaction time, and antioxidant defense during repeated sprint exercise. The opportunity to nap for 20 minutes post-lunch enhanced running-based anaerobic sprint test, multiple-choice reaction times, and the Epworth sleepiness scale. On the other hand, the opportunity of a 90 minute nap was associated with decreased repeated sprint performances and increased sleepiness, concluded “probably because of the sleep inertia.”
A 2019 study studied the Affects of daytime sleep on Performance and Perceived Exertion in 5-m Shuttle Run Test. The research compared no sleep, 25-minute nap, 35 minute, and 45 minutes. All 3 of the nap lengths showed that a post-lunch nap opportunity has a beneficial effect on physical performance and perceived exertion. 25 minutes had similar best distance to 45 minutes, and 35 minutes had similar RPE to 45 minutes- but 45 minutes had best results for both distance and RPE.
Lastly, a systematic review in 2021 evaluating napping behavior in athletes found that napping may be beneficial for a range of outcomes that benefit athletes (eg, physical and cognitive performance, perceptual measures, psychological state and night-time sleep). The review sorted their 37 studies that were deemed quality. Though the review didn’t provide stats that show average nap length amongst the studies, they did conclude that athletes may consider napping between 20 to 90 min in duration and between daytime hours of 13:00 and 16:00.
Conclusion
Though studies differed in their length of nap, some as high as 45 minutes and some as low as 5 minutes, one theme seemed common and important to me: Any length of sleep outperformed the placebo group that didn’t nap. This tells me that power naps can be highly beneficial for both athletes and office workers based on results in cognitive and physical enhancement. Variance in what was considered a “short nap” also tells me you may need to individualize this for yourself. If a 15-minute nap works great for you, don’t force yourself to 30 or 40 minutes because you feel you must hit a certain number (and vice versa).
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References
1. Boukhris, O., Abdessalem, R., Ammar, A., Hsouna, H., Trabelsi, K., Engel, F. A., Sperlich, B., Hill, D. W., & Chtourou, H. (2019). Nap opportunity during the daytime affects performance and perceived exertion in 5-M shuttle run test. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00779
2. Dutheil, F., Danini, B., Bagheri, R., Fantini, M. L., Pereira, B., Moustafa, F., Trousselard, M., & Navel, V. (2021). Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(19), 10212. https://doi.org/10.3390/ijerph181910212
3. Lahl, Olaf., Wispel, Christane., Willigens, Bernadette., & Pietrowsky, Reinhard. (2008). An ultra short episode of sleep is sufficient to promote declarative memory performance. Journal of Sleep Research, 17(1), 3–10. https://doi.org/10.1111/j.1365-2869.2008.00622.x
4. Lastella, M., Halson, S. L., Vitale, J. A., Memon, A. R., & Vincent, G. E. (2021). To nap or not to nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance. Nature and Science of Sleep, Volume 13, 841–862. https://doi.org/10.2147/nss.s315556
5. Lovato, N., & Lack, L. (2010). The effects of napping on cognitive functioning. Progress in Brain Research, 155–166. https://doi.org/10.1016/b978-0-444-53702-7.00009-9
6. Romdhani, M., Dergaa, I., Moussa-Chamari, I., Souissi, N., Chaabouni, Y., Mahdouani, K., Abene, O., Driss, T., Chamari, K., & Hammouda, O. (2021). The effect of post-lunch napping on mood, reaction time, and antioxidant defense during repeated sprint exercice. Biology of Sport, 38(4), 629–638. https://doi.org/10.5114/biolsport.2021.103569
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