A 90-minute nap during Ramadan fasting improves time-motion metrics, reduces physiological strain, and enhances mood in professional soccer players during small-sided games.
A 90-minute nap (N90) during Ramadan fasting significantly increased total distance covered (p=0.011) and low/moderate-intensity running distances (p=0.005 and p=0.016) during small-sided games, while reducing resting heart rate (p=0.021), mean heart rate (p=0.006), and relative exercise heart rate (p=0.010). It also improved vigor (p<0.001), reduced fatigue (p=0.034), and lowered perceived exertion (p=0.010) compared to no nap.
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A 90-minute nap during Ramadan fasting improves time-motion metrics, reduces physiological strain, and enhances mood in professional soccer players during small-sided games. The current body of evidence comprises 1 study, including 1 randomized controlled trial. EvidenceHub rates the overall confidence at 44/100 (low).
The Claim
A 90-minute nap during Ramadan fasting improves time-motion metrics, reduces physiological strain, and enhances mood in professional soccer players during small-sided games.
This conclusion is most relevant to: 18 male professional soccer players (mean age 21.9 ± 1.5 years, estimated VO2max 55.1 ± 3.2 mL·kg⁻¹·min⁻¹) during Ramadan fasting.
What the Research Shows
The conclusion draws on 1 linked study. Highlights from the cited literature:
- ▸Does pretraining napping improve time-motion metrics and psychophysiological responses during small-sided games in Ramadan-fasted professional soccer players? (Journal of sports sciences, 2026) —
How It Works
The proposed biological pathway:
- ▸Nap reduces daytime sleepiness before exercise
- ▸Lower sleepiness improves mood and reduces perceived fatigue
- ▸Enhanced recovery and reduced physiological strain (lower HR) during exercise
- ▸Result: Greater running performance and lower perceived exertion
Who Might Benefit
Evidence fit by population:
- ▸18 male professional soccer players (mean age 21.9 ± 1.5 years, estimated VO2max 55.1 ± 3.2 mL·kg⁻¹·min⁻¹) during Ramadan fasting
Recommended Dose
90-minute nap
Limitations & Caveats
Important context when interpreting this evidence:
- ▸Small sample size (n=18) limits generalizability
- ▸Nap duration was monitored via wrist sleep tracker, which may have limited accuracy compared to polysomnography
- ▸Only one nap duration (90 minutes) was tested, so optimal nap length is unknown
Frequently Asked Questions
Does napping during Ramadan improve soccer performance?▼
Yes, a 90-minute nap before small-sided games increased total distance covered and running at low/moderate intensities, while reducing heart rate and perceived exertion in professional players.
How does a nap affect physiological strain during fasting?▼
The nap lowered resting and mean heart rates during exercise, indicating reduced cardiovascular strain, and also decreased perceived exertion.
What mood changes were observed after napping?▼
Players reported greater vigor and lower fatigue after the nap compared to no nap, along with reduced daytime sleepiness.
Was blood lactate affected by napping?▼
No significant difference in post-exercise blood lactate was found between nap and no-nap conditions during Ramadan fasting.
References
- 1.Kerkeni M, Ammar A, Boukhris O, Hbaieb E, Kerkeni M, Zmijewski P, Chtourou H, Aziz AR, Jahrami H, Turki M, Trabelsi K. “Does pretraining napping improve time-motion metrics and psychophysiological responses during small-sided games in Ramadan-fasted professional soccer players?.” Journal of sports sciences, 2026. PMID: 42523007 DOI: 10.1080/02640414.2026.2702738