Impact of 30-minute and 90-minute Naps on Aerobic and Anaerobic Intermittent Performance in Collegiate Soccer Players

This study aims to investigate the effects of 30-minute and 90-minute naps on collegiate soccer players' aerobic and anaerobic performance following a normal night of sleep, and to compare the performance differences between the two nap durations.

A total of 25 male collegiate soccer players (age: 20 ± 1 years, height: 180.4 ± 5.6 cm, weight: 72.1 ± 4.2 kg, BMI: 22.1 ± 2.2 kg·m⁻²) participated in the RAST and 30-15. Intermittent fitness test (IFT) under three conditions: no nap (N0), 30-minute nap (N30), and 90-minute nap (N90).

Post-nap assessments showed significant improvements in peak power per weight (p = 0.007, η² = 0.13), minimum power per weight (p < 0.001, η² = 0.25), and average power per weight (p < 0.001, η² = 0.28) in the RAST test, with no notable differences between the N30 and N90 groups. Additionally, the fatigue index (FI) in the N90 group significantly decreased compared to N0 (p = 0.005, d = 0.86). Both N30 and N90 groups exhibited higher VIFT values than the N0 group (p < 0.001, η² = 0.23). However, no significant changes were noted in average heart rate (p = 0.198) or perceived exertion (RPE) (p = 0.376) during the 30-15 IFT after napping.

Napping effectively enhances the aerobic and anaerobic performance of collegiate soccer players following a normal night of sleep. Implementing strategic napping may be beneficial for athletes seeking to optimize their performance before training or competition.