Effects of a 20-min Nap after Sleep Deprivation on Brain Activity and Soccer Performance

Abstract

<jats:title>Abstract</jats:title><jats:p>We examined effects of a 20-min nap following 3 h of sleep deprivation on brain wave activity, auditory reaction time, the running-based anaerobic sprint test, leg muscle strength and the rating of perceived exertion in male college soccer players. Eleven players underwent three sleep conditions; normal sleep, sleep deprivation and 20-min nap after sleep deprivation. The sleep deprivation demonstrated an increase in the mean power of delta waves over the frontal area and a decrease in the mean power of alpha waves over the parietal area compared to the normal sleep. The nap and the sleep deprivation showed an increase in auditory reaction time compared with those in the normal sleep. The sleep deprivation demonstrated a decrease in the running-based anaerobic sprint test compared to the normal sleep, whereas the nap has partially reversed only minimal power and average power of the running-based anaerobic sprint test. The nap showed a recovery effect on leg muscle strength, but not on the rating of perceived exertion compared with the sleep deprivation. Thus, a 20-min nap after sleep deprivation did not completely return brain activity back to active state and did not entirely reverse the negative impact of sleep deprivation on soccer performance in soccer players.</jats:p>

To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance

“…The impact of napping behavior on physical performance was assessed using various sport-specific measurement tests (see Table 2 ). Nine (24.7%) studies found positive effects of napping on measures of physical performance, 42–46 , 49 , 51 , 54 , 57 five (13.5%) studies revealed no impact of napping 50 , 51 , 53 , 56 , 57 and only two (5.4%) studies revealed napping had a negative impact on performance. 27 , 56 In the nine studies reporting positive effects of napping on measures of physical performance, participants were either a) well-rested or b) sleep restricted.…”

“… 5 , 6 , 8 , 24–57 Both males and females were included in 35.1% (n = 13) of studies, 5 , 6 , 8 , 29 , 30 , 32 , 34–36 , 41 , 48 , 50 , 51 8.1% (n = 3) of studies included females exclusively, 37 , 38 , 57 and 48.6% (n = 18) studies included males only. 24–26 , 31 , 33 , 37 , 40 , 42 , 43 , 45–47 , 49 , 52–56 Three studies (8.1%) did not report sex. 27 , 28 , 44 The mean age of athletes was 23±4 years.…”

“… 27 , 28 , 44 The mean age of athletes was 23±4 years. Study designs were as follows: cross-sectional (n = 6), 25–30 longitudinal/cohort (n = 14), 5 , 6 , 31–39 , 41 , 57 , 58 randomized experimental (n = 14), 24 , 42–49 , 52–56 and non-randomized experimental (n = 3). 8 , 48 , 50 Athletes participated in 11 different sports (ie, karate, judo, netball, rowing, rugby, running, soccer, swimming, shooting marksmanship, track and field, and ultramarathon).…”

“…In sleep restricted athletes (range: 3.0–4.5 h), findings revealed consistent positive effects of napping on physical performance. 42 , 45 , 46 , 49 , 54 Ajjimaporn et al 42 and Brotherton et al 45 both restricted sleep to 3 h of sleep per night in amateur soccer players and weightlifters, respectively. Ajjimaporn et al 42 observed improvements in maximum isometric leg strength (via leg dynamometry) and mean power output following a 20 min nap.…”

“…Although maximal power improved following a nap, this finding did not reach statistical significance. 42 Brotherton et al 45 examined weightlifting performance using grip strength, bench and leg press between three conditions (control 7.5 h sleep, 3.0 h sleep, 3.0 h sleep plus 60 min nap). Comparisons between the control condition and the 3 h sleep restriction accompanied with a 60-min nap revealed no differences between the control and napping condition.…”