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This study aimed to examine the impact of 40-min and 90-min naps on performance in the 5-m shuttle run test (5mSRT) and on various physiological and perceptual measures. Sixteen male athletes (20 ± 3 years, 173 ± 7 cm, 67 ± 7 kg) performed the 5mSRT after a 40-min nap (N40), after a 90-min nap (N90), and in a no-nap, control condition (N0). The 5mSRT involves six repetitions of 30 s of all-out exercise. Total distance (in the six repetitions) and highest distance (in a single repetition) in the 5mSRT were greater after naps than in N0 (p &lt; 0.001), and the total distance, which reflects the anaerobic capacity, was greater in N90 than in N40 (p &lt; 0.05). Physiological and perceptual responses were favourable in both nap conditions (p &lt; 0.01), more so in N90 than in N40 (p &lt; 0.05). Together, the results support the contention that physiological/perceptual responses after napping contribute to improved exercise performance and that longer naps are more effective.

Physiological response and physical performance after 40 min and 90 min daytime nap opportunities