As a Warrior Athlete, you often face multiple competitions on a single day, sometimes spanning up to three consecutive days. Can power napping between events help you perform at your best?

While there is limited research specifically examining the effects of power naps during competition days, existing studies on sleep and athletic performance offer promising insights.

One systematic review and meta-analysis found significant improvements in cognitive function, physical performance, and reductions in fatigue after naps lasting 30–60 minutes. These benefits were most evident when athletes had at least one hour of wakefulness after napping before competing. Furthermore, the positive effects may be even more pronounced following nights of partial sleep deprivation (i.e., less than 10 hours of sleep). Additionally, one randomized controlled trial involving a low number of professional rugby players found improved afternoon peak power and lowered perceptions of fatigue, soreness, and exertion after napping between workout sessions.

Given these findings, incorporating power naps between events could be beneficial—provided there is enough time for a nap (30–60 minutes) and a sufficient wake-up period (>60 minutes) before competing.